Tips for Managing Acid Reflux

by Erica Sanderson Editor

Cook at home

Try to avoid restaurants and cook at home as much as possible. This way you know exactly what is going into your food and can prevent reflux triggers. You may know better than most chefs how to make a meal acid reflux-friendly, yet still delicious. Studies have shown that eating at home is the healthiest option for people—even more so than restaurant fare.

Eat early

Acid reflux can be worst at night. To avoid reflux symptoms that disrupt your sleep, eat at least two hours prior to bedtime. Avoid lying down at all within the first 20 minutes of eating. Your body is still digesting, so stomach acid is more abundant after eating, and your system can be more prone to reflux during this time.

Start a food journal

It can take time to figure out which foods trigger your reflux. Sometimes foods that didn’t bother you initially can start to irritate you months later. Even if you’re not newly diagnosed, keep a food journal to help track your symptoms, your diet regimen and your patterns. Share your results with your doctor and hone in on the necessary changes you may need to take.

Take your medications

It is surprisingly easy to forget about popping pills. No matter if you’re in a rush, traveling or out to eat, always remember to take your daily acid reflux medications. Skipping doses may inhibit the effectiveness of the medication. Always speak with your doctor before changing or stopping a medication.

Get creative

Do some investigating and find little tricks that ease your reflux. For instance, chewing gum after a meal or drinking apple cider vinegar with water before bedtime. Figure out how many pillows and which angle works best to prop your head at night. You may also need to get creative with your culinary skills. Find out what works for you and incorporate it into your daily routine.

Seek support

Tell family and friends about your condition so they can be part of your support system. The more people around you know, the easier it will be for them to be mindful and make accommodations for you. Having someone to confide in can make a huge difference in how you handle stress, anxiety and cope overall with living with acid reflux.

Erica Sanderson
Meet Our Writer
Erica Sanderson

Erica Sanderson is a former content producer and editor for HealthCentral. Living with a chronic disorder that affects the lungs and instestine, Erica focused on covering digestive health and respiratory health. Topics included COPD, asthma, acid reflux, managing symptoms and medication.