Unfortunately, acid reflux and heartburn are common ailments caused when acid leaks into the oesophagus. This burning sensation in the upper abdomen in the chest is experienced by adults the world over. Thankfully, with the right information, you can avoid heartburn in the future and know how to effectively manage it. There are three main factors that contribute to acid reflux: the poor emptying of food or acid from the oesophagus, excess acid in the stomach, and a delay in stomach emptying.

 

Eat Smaller Meals

When you overeat, there is added pressure on your lower esophageal sphincter. This is the valve that closes your oesophagus off from your stomach. When there is pressure here, acid can leak into your oesophagus from your stomach. Small meals help you to avoid adding pressure to your LES. 

 

Add Fibre To Your Diet

Fibre-rich foods, such as whole grains, beans, fruits, and vegetables, can help prevent heartburn in a number of ways. First, fibre-rich foods cause food to move faster through your digestive system. When food spends too much time in your stomach, acid builds up. In addition, fibre also helps to absorb acid and make you feel full sooner.

 

Stay Upright After Eating

As tempting as it may be to lay down and relax after a satisfying meal, in order to avoid heartburn, you should try to stay upright. The stomach has the highest concentration of acid immediately following a meal. By standing or propping yourself up, you can work with gravity to keep the acid out of your oesophagus. 

 

Sleep On The Left

Due to the shape of the stomach, when you lay down on your left side you help to keep the acid out of your oesophagus. This is helpful for those times where it’s unavoidable to lay down or take a nap after eating. 

 

Avoid Food & Drinks That Cause Heartburn

The primary foods that are associated with heartburn include chocolate, garlic, onions, spicy food, fatty food, and acidic foods such as citrus and tomatoes. Drinks such as soda, coffee, and alcohol are all culprits known to cause heartburn as well. Avoiding these foods and drinks can help stave off heartburn.

 

Quit Smoking

In addition to causing heartburn, smoking also causes a number of gastrointestinal cancers among the many other health risks.

 

Achieve A Healthy Weight

Being overweight tends to lead to more frequent heartburn and even the development of GERD (gastroesophageal reflux disease). Thankfully, many of the foods that contribute to heartburn and acid reflux also lead to weight gain, so by avoiding these foods, you’re also developing healthier eating habits. Taking a walk following a meal can help the digestive process as well and further reduce acid reflux. 

If you’ve exhausted all of these tips to prevent heartburn and still can’t seem to avoid it, heartburn tablets in Australia are widely available at pharmacies without a prescription. These are generally the most effective treatment for heartburn in the short term. See a doctor if you have heartburn more than three times per week.