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Lifestyle Changes to Manage Acid Reflux 

A man holding his chest due to heartburn

In a world where fast-paced lifestyles and diverse culinary choices often go hand in hand, the prevalence of acid reflux has become increasingly common. If you’ve ever been plagued by the discomfort of heartburn or the unpleasant taste of regurgitated stomach acid, you’re not alone. 

Discover practical insights and transformative adjustments that can not only provide relief from symptoms but also pave the way for lasting improvements in your overall well-being. 

Portion Control

Overeating can increase the pressure on the lower esophageal sphincter, contributing to acid reflux. Practising portion control and eating smaller, more frequent meals can reduce this risk. 

Avoid Trigger Foods

Identify and avoid foods that exacerbate your acid reflux symptoms. Common trigger foods include citrus fruits, tomatoes, chocolate, coffee, alcohol, and spicy or fatty foods. 

Eat Mindfully

Eating too quickly or while distracted can lead to overeating and poor digestion. Practise mindful eating, savouring your food, and chewing slowly. 

Acid Reflux

Maintain a Healthy Weight

Excess weight can put pressure on the abdomen and increase the risk of acid reflux. Maintaining a healthy weight through diet and regular exercise is essential. 

Elevate the Head of Your Bed

Raising the head of your bed by 6-8 inches can help prevent stomach acid from flowing back into the oesophagus during the night. 

Avoid Late-Night Eating 

Consuming large meals or snacks shortly before bedtime can trigger acid reflux. Aim to finish eating at least 2-3 hours before going to sleep. 

Stay Hydrated

Drinking plenty of water can help dilute stomach acid and promote proper digestion. However, avoid excessive fluid intake during meals to prevent overfilling the stomach. 



Acid reflux is a common digestive disorder that can cause discomfort and disrupt daily life. Recognizing its symptoms and making dietary and lifestyle changes can significantly help alleviate its effects.

By incorporating acid reflux-friendly foods, avoiding triggers, and adopting healthy habits, you can better manage this condition and promote digestive well-being.

If your acid reflux symptoms persist or worsen despite dietary changes and lifestyle adjustments, it’s essential to consult with a healthcare provider for a proper evaluation and personalised treatment plan. 


Disclaimer: Health articles on medical conditions are for information only and do not form a basis for diagnosis. We recommend that if you have any concerns, speak to your doctor or pharmacist for further help and guidance.

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