At the connection between your throat (esophagus) and your stomach is a one-way valve, the lower sphincter. This is designed to open, allowing food to come through, and then close and seal, stopping it from coming back up. If this opens too much or doesn't close, food can "reflux" back into the esophagus. Acid reflux is known as GERD in chronic cases, and its symptoms include heartburn, an acid taste in your mouth, wind, burping, and bloating. I'm keeping my summary short and sweet by bullet pointing the foods that cause reflux, other causes of reflux, and some recommendations to manage it.
Foods that cause people issues:
Chilli/spicy foods
Citrus fruits
Dark chocolate
Tomatoes
Caffeine (tea/coffee)
Fried foods
Carbonated drinks
Alcohol
Peppermint
Onions/garlic
Cause:
Smoking (relaxes the sphincter)
Being overweight (the muscular support of sphincter is stressed if overweight)
Some medications (irritate the esophagus or relax the sphincter)
Anti-inflammatory pain killers (ibuprofen/aspirin)
Worse at night (no gravity pulling the food down)
So, here are some quick-fire recommendations:
Stop smoking and limit alcohol intake
Maintain a healthy weight
Avoid trigger foods
Don’t eat 3 hours before bed
Don't consume food with a stressful mind - stop, take 5 deep breathes, center yourself, then sit and slowly enjoy your food
Chew until the food is the consistency of apple sauce
Consume small frequent balanced meals
Wedge up your mattress at the posts by your head if the night is an issue
Stand up/sit up after meals
Limit intense exercise in the hour before/after eating
Wear clothes that are loose around the waist
Supplements: Licorice, aloe, l-glutamine, magnesium, zinc carnosine
Speak to a doctor if necessary
There is also a clear overlap between acid reflux and digestive issues such as IBS. Consider taking a low FODMAP nutritional approach, or taking an overall holistic approach to your gut health - which is what we coach at live. on The Gut Reset.