10 Things to Stop Doing If You Have GERD

Don't Overeat

Large meals make your stomach expand. This increases upward pressure against the lower esophageal sphincter (LES). The LES is the valve between your esophagus and stomach. Increased pressure against the LES can cause heartburn.

Instead of eating three large meals a day, try eating six small meals or three small meals and three snacks. This will help keep your stomach from getting too full. It will also help prevent excessive production of stomach acid. Stomach acid is the fluid that helps you digest your food.

Don't Eat Too Quickly

When you eat too quickly, it is harder for your digestive system to function properly. Poor digestion increases your chances of getting heartburn.

Here are some things you can do to slow down while eating:

• Put your fork or spoon down between bites.
• Chew your food thoroughly before swallowing.
• Chew 20 times or count to 20 before the next bite.
• Take smaller bites.

Don't Eat Trigger Foods

Some foods cause heartburn. There are a couple of reasons why. Some foods relax the LES. Others can cause production of too much stomach acid.

When the LES is relaxed, food and stomach acid come back up into your esophagus. Foods that can relax the LES include:

• Fried or greasy foods
• High-fat meats
• Creamy sauces
• Whole-milk dairy products
• Chocolate
• Peppermint
• Caffeinated drinks like soft drinks, coffee, tea, and cocoa

Foods that may stimulate acid production include:

• Caffeinated drinks
• Carbonated drinks
• Alcohol
• Spicy foods
• Citrus fruit and juices like oranges and grapefruit
• Tomato-based products

Don't Go Out to Eat Unprepared

It can be harder to make the right choices when eating out. That's why it's important to plan ahead. If you know what you can eat and what you should avoid, you can make better choices.

You can prevent heartburn by asking the right questions and knowing what to avoid. It is easy to eat too much at a restaurant, so watch the portion sizes.

Good choices when eating out include:

• White meat
• Lean cuts of meat
• Sandwiches with turkey, chicken, or roast beef on whole grain bread
• Grilled foods
• Broth-based soups
• Steamed vegetables
• Baked potatoes topped with low-fat salad dressing
• Low-fat or no-fat salad dressings
• Lighter desserts, such as angel food cake

Looking at the menu before you arrive can help you make good choices. Don't be afraid to ask your server how the food is prepared.

Don't Lie Down Too Soon After Eating

When you lie down, stomach contents press harder against the LES. This can trigger reflux. Some ways to avoid this include:

• Wait two to three hours after eating to go to bed.
• Don't snack late at night.
• Eat larger meals earlier in the day. Try to make your last meal small.

Don't Lie Flat When You Sleep

When you lie flat your stomach contents press against the LES. Keeping your head higher than your stomach helps reduce this pressure.

Don't Wear Tight Clothes

Clothing that fits tightly around the abdomen can trigger heartburn. Tight belts and waistbands can squeeze the stomach and force food against the LES. This can make the stomach contents reflux.

Don't Smoke

There are lots of good reasons to quit smoking. Smoking can cause many health problems, and heartburn is one of them.

This is especially true if you have GERD. These are some of the ways smoking can trigger heartburn:

• Reduced saliva production: Smoking can reduce saliva production. Saliva helps neutralize stomach acid. It can also wash refluxed acid back into the stomach.
• Changes in stomach acid: Smoking can increase stomach acid production. It may also cause bile salts to move from the intestine to the stomach. Bile salts are a component of bile, a substance that helps you digest fats in your small intestine. Bile salts in the stomach can make stomach acid more harmful.
• Impaired functioning of the LES: Smoking can weaken and relax the LES. A weakened or relaxed LES can let stomach contents reflux back up into the esophagus.
• Damage to the esophagus: Smoking may directly injure the esophagus. This makes it even more susceptible to acid reflux damage.​

Don't Drink Too Much Alcohol

Alcohol increases the amount of acid the stomach produces. It also relaxes the LES. If you drink, try these tips:

• Dilute the alcohol with water or club soda.
• Limit consumption. Have one or two mixed drinks, no more than 16 ounces of wine, or no more than three beers.
• Drink white wine instead of red wine.
• Choose non-alcoholic beer or wine.
• Keep track of which alcoholic drinks trigger your heartburn. Avoid these drinks as much as you can.

Don't Get Too Stressed

Stress itself hasn't been shown to cause heartburn. It can, however, lead to behaviors that trigger heartburn.

When you are stressed you may not follow your normal routines. You may not eat, exercise, or take medications according to your regular schedule. This disruption can trigger heartburn.

Finding ways to alleviate the stress can help. Try relaxation methods like:

• Breathing exercises
• Meditation
• Listening to music
• Exercise

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Summary

There are things you can do to help keep heartburn at bay. Avoid eating habits that may trigger reflux, such as eating fatty foods, drinking too much alcohol, eating too quickly, and eating large meals. 

Avoid lying down after a meal and try to sleep in a reclined position. Smoking, stress, and wearing tight clothes are some other habits that may make heartburn worse.