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3 Tips to Help Avoid Getting Heartburn
- Don’t Eat Too Much at One Setting – The first thing to think about isn’t any specific food: It’s the amount you eat at one time. This is one case where bigger isn’t better. No matter what food you’re eating, how good it looks, or how much you like it, a stuffed stomach makes heartburn more likely. Try using smaller plates to help you trim your portions.
- Slow Down, Enjoy Your Food – Shoveling food into your face is also a no-no. The three Gs — grab, gulp, and go — don’t lead to good digestion, and they can make heartburn symptoms more likely, says Leslie Bonci, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Take your time and enjoy your meals.
- Say No to Fatty Foods – High-fat foods tend to stay in your stomach longer. And the longer they’re there, the more likely there will be discomfort, say Bonci and Elaine Magee, a registered dietitian and author of Tell Me What to Eat If I Have Acid Reflux. Big servings of those high-fat foods — like a lot of fried chicken, chips, or wings — are a double whammy.
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4 Tips to Stop Heartburn at Night
- Does heartburn wake you up at night? Lying down makes it easier for stomach acids to go up into your esophagus. To keep acid down, use gravity. Try a specially designed wedge-shaped pillow to prop yourself up. Not enough? Boost the head of your bed 6 inches with wood blocks secured under the bedposts. Sleeping on your left side can also help digestion and calm acid reflux.
- Eat earlier. Going to bed on a full stomach makes nighttime heartburn more likely. A full stomach puts pressure on the valve at the top of the stomach, which is supposed to keep stomach acid out of the esophagus. So eat at least 2 to 3 hours before bedtime to give your stomach time to empty.
- Both of these after-dinner treats, coffee and chocolate, can trigger heartburn in some people. Other common offenders to skip at your evening meal include citrus fruits, onions, fizzy drinks, and fatty or spicy foods. Instead of fried entrees, try broiled.
- Exercise can make acid reflux worse. Avoid doing anything that’s very intense right before you go to bed. A leisurely walk after dinner and giving food time to settle may help prevent heartburn at night.
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