Is acid reflux getting on your nerves? Has it caused you too many nights of insomnia? Do you physically hurt from it? You can control acid reflux, and the following steps will show you how to change your life and end the suffering.

Eat your last meal of the day many hours before you go to bed. The acid in your stomach stays put when you stand or sit upright. If you lie down, acid can move into the esophagus. This is why it’s best to stop eating several hours before bedtime.

Acid Reflux

Food can make your acid reflux problems worse. Lots of people eat too much food, and they eat it really fast. You will see a detriment to your health if you continue to eat this way with acid reflux. Eat to the point of being full instead of over-satiated. It is also important to eat slowly. Chew slowly, and even go so far as to lay down the fork every so often.

Acid reflux can be triggered with some foods. Among them are chocolate, caffeine, alcohol and fried foods. Citrus fruits, tomatoes and other acidic foods are also big contributors. Everyone has different triggers for acid reflux and you need to figure out which foods you should stay away from. Just avoid all these foods to be safe.

TIP! You have to quit smoking! Smoking aggravates acid reflux, and it is possibly the cause. It slows digestion and increases stomach acids.

One of the major causes of heart burn is alcohol. It should be avoided. Alcohol not only causes acid to build up within your stomach, but can deteriorate your stomach lining, which can lead to acid reflux. Therefore, when going out, use moderation when drinking alcohol.

Always eat each meal slowly. Rather than consuming your entire meal all at once, stop before you get full. Be sure to sit at the table and eat slowly, chew carefully and savor your food. If you eat too quickly or eat more food than you need, you will experience acid reflux. One way to slow down is to lay down your fork after each bite.

Smaller Meals

TIP! If you smoke and have acid reflux, you may wish to quit. Acid reflux is made worse by nicotine because it stimulates stomach acid production.

Eat smaller meals, several times a day. When you eat larger meals it can trigger your acid reflux to act up. This is because there is additional pressure on your sphincter, which makes it open up. This can end up leading to a lot of discomfort. Eating smaller meals on a more frequent basis will help to reduce your symptoms.

Moderate exercise can help acid reflux. However, it is important that you keep things moderate. High impact exercise can make it worse, but low impact exercise can make it much better. Doing upright exercises can help gravity help you digest your food. An additional perk of moderate physical activity is weight loss, which also lowers your risk of heartburn.

Learn about the pH of food. You may be surprised to learn that foods you thought were acidic, such as lemons, are extremely alkaline after they have been digested. This is confusing if you suffer from acid reflux. Learn about food pH if you’re suffering from acid reflux.

TIP! While eating, remain in an upright position, and remain this way for three hours afterwards. If you lie down or recline, acid can move up your esophagus more easily as gravity isn’t holding it down.

Avoid all the foods that may be causing your acid reflux. Here are some common acid reflux triggers: carbonated beverages, onions, garlic and other spices, citrus fruits, mint and mint flavoring, caffeine, alcohol, fried and fatty foods. Each person with acid reflux is unique, so it is important to pay attention to what affects you and then go from there.

Relax to help ease your acid reflux symptoms. Stress can cause you to overeat, making your condition much worse. When you are done with your meal, engage in a yoga session. Do not assume a supine position after eating. Instead, maintain an upright position.

Gluten prompts acid reflux, so it is considered a trigger food for a lot of people. Barley, oats, and wheat are high in gluten and should be avoided by those who struggle with reflux. If you want some grains that still give you good fiber but digest better, try millet or quinoa.

TIP! Reflux sometimes feels like a heart attack. Don’t ever make the mistake of ignoring serious pain in your chest.

You now know how to relieve acid reflux symptoms. Can you once again sleep through the night now? Do you want time for your esophagus to heal? With these helpful tips, you can change your life!