For people living with acid reflux, eating can sometimes feel like walking through a minefield. Based on data released by https://pafikutaikab.org/ one wrong choice a spicy dish, a cup of coffee, or lying down after a meal can trigger hours of discomfort and burning pain. But doctors say managing acid reflux doesn’t always require strict dieting or medication; it often starts with simple, mindful eating habits.
Understanding Acid Reflux
Acid reflux occurs when stomach acid flows back up into the esophagus, causing irritation and a burning sensation commonly known as heartburn. According to Dr. Fadli Rahman, a gastroenterologist at Jakarta Digestive Clinic, this happens when the lower esophageal sphincter (LES) the muscle that keeps acid in the stomach becomes weak or relaxes at the wrong time.
“Many people underestimate how daily habits affect acid reflux,” Dr. Fadli explains. “What, when, and how you eat can make a huge difference in how your digestive system handles stomach acid.”
1. Eat Smaller, More Frequent Meals
Large meals can put extra pressure on the stomach, forcing acid upward into the esophagus. Doctors recommend eating smaller portions more frequently throughout the day. “Three big meals can be replaced with five lighter ones,” says Dr. Fadli. “This helps reduce stomach pressure and minimizes reflux episodes.”
Avoid skipping meals, as long fasting periods can lead to acid buildup. Even a small snack such as a banana or plain crackers can help neutralize excess acid.
2. Avoid Lying Down After Eating
One of the most common mistakes people make, according to doctors, is lying down right after eating. “When you lie flat, gravity no longer helps keep stomach acid where it belongs,” explains Dr. Fadli. “This makes reflux much more likely.”
He advises waiting at least two to three hours after meals before lying down or going to bed. If you need to rest, try sitting upright or taking a gentle walk to help digestion.
3. Watch What You Eat and Drink
Certain foods are known to trigger acid reflux more than others. Spicy dishes, fried foods, chocolate, caffeine, citrus fruits, and carbonated drinks are common culprits. “Each person has different triggers, so paying attention to your body is key,” says Dr. Fadli.
He also suggests avoiding very hot or very cold beverages, which can irritate the esophagus. Instead, choose room-temperature or warm drinks, such as herbal tea or plain water.
4. Practice Mindful Eating
Eating too quickly can also worsen acid reflux. “When you eat fast, you swallow more air, which increases pressure in the stomach,” Dr. Fadli explains. Take time to chew food thoroughly and enjoy your meals slowly. This not only aids digestion but also helps you recognize fullness before overeating.
5. Maintain a Healthy Weight and Posture
Excess abdominal fat can increase stomach pressure, pushing acid upward. Regular exercise and maintaining a balanced diet can reduce this risk. “Even simple activities like walking after meals or doing light stretching can help,” says Dr. Fadli.
He adds that maintaining good posture — sitting upright during and after eating — also helps reduce reflux.
See also: Gut Health and Probiotics: Do They Really Work?
When to Seek Medical Help
Occasional heartburn is common, but frequent acid reflux may indicate GERD (Gastroesophageal Reflux Disease), a chronic condition requiring medical attention. Symptoms like persistent heartburn, difficulty swallowing, or chronic cough should not be ignored.
“If lifestyle changes don’t help, it’s time to see a doctor,” Dr. Fadli advises. “Untreated acid reflux can lead to inflammation or even damage to the esophagus.”
The Bottom Line
Managing acid reflux starts with awareness — knowing your triggers, adjusting your habits, and respecting your body’s signals. “You don’t have to avoid all your favorite foods,” says Dr. Fadli. “Just eat smart, give your body time to digest, and stay upright after meals. Small changes can make a big difference for your stomach and your comfort.”
So next time you finish your meal, remember: don’t rush to lie down. Give your stomach the time it needs — your esophagus will thank you later.
Source: pafikutaikab.org
