Prevent acidity and GERD with these gastroenterologist-approved diet and exercise tips

Causes of acidity and GERD: Common trigger foods often include spicy and fried items, high-fat meals, caffeine-rich products like coffee and dark chocolate, citrus fruits, and even peppermint (Image: Canva)

Acidity, or acid reflux, is a common digestive issue faced by many. It is caused when stomach acid flows backward into the esophagus, causing discomfort or a burning sensation in the chest, commonly known as heartburn. The reasons can be eating large meals, drinking certain beverages like coffee or alcohol, or even lying down too soon after eating.

Additionally, acidity is triggered by various lifestyle factors, including stress, poor diet, and lack of exercise. Foods like spicy dishes, citrus, chocolate, and carbonated drinks are known to contribute to acidity. According to a study published in The American Journal of Gastroenterology, regular consumption of fatty and fried foods was linked to higher rates of acid reflux.

The body is generally capable of managing its acidity levels through mechanisms that protect the stomach lining. However, when these mechanisms fail, acidity becomes a recurring problem. Long-term acidity issues can lead to conditions such as gastroesophageal reflux disease (GERD) and even damage the lining of the esophagus.

Natural remedies for acid reflux: Managing acidity can often be done through lifestyle changes, such as eating smaller meals, avoiding trigger foods, and maintaining a healthy weight. In more severe cases, medications may be prescribed (Image: Canva)

Also read | Home remedies to cure acidity: Include 8 foods in your daily diet

According to the National Institutes of Health (NIH), risk factors for GERD include eating too quickly, overeating, wearing tight clothing like girdles or corsets, consuming very hot foods, having a high BMI, lying down right after meals, and smoking. Making lifestyle changes, particularly slowing down while eating, avoiding overeating, and not consuming overly hot foods, can help manage symptoms, though these factors are often overlooked.

Since GERD can occur without visible signs on an endoscopy, it's important to consider the full range of symptoms and their effect on a person’s quality of life for accurate diagnosis and treatment.

Gastroesophageal Reflux Disease (GERD) is increasingly common, however, with a few simple lifestyle tweaks, you can manage or even prevent it, says Dr Shubham Vatsya, Senior Consultant, Gastroenterology and Hepatology, Fortis Hospital, Vasant Kunj. “Managing acidity can often be done through lifestyle changes, such as eating smaller meals, avoiding trigger foods, and maintaining a healthy weight. In more severe cases, medications may be prescribed,” he says.

Additionally, introducing more alkaline foods such as bananas, melons, and oatmeal can help neutralise stomach acid and provide relief.

Also read | Home hacks for acidity: You can beat heartburn naturally with these remedies

Dr. Vatsya shares preventive tips to keep GERD at bay:

• Eat smaller meals more often: The first and foremost tip is to always consume small and frequent meals, rather than overburdening the stomach at a single point of time, says Dr Vatsya. “When you consume a large meal at one time, there is a higher probability of getting acid reflux,” he adds.

• Identify and avoid your food triggers: Maintain a food diary. Note down the foods that give you trouble after consumption and try to avoid them. Common trigger foods often include spicy and fried items, high-fat meals, caffeine-rich products like coffee and dark chocolate, citrus fruits, and even peppermint. So, identify and steer clear of these triggers to reduce the frequency and severity of GERD symptoms,” he suggests.

• Walk after meals, don’t lie down: Make it a practice to walk for at least 10–15 minutes after any meal, he shares. “It is strictly prohibited to lie down after eating as it will worsen the symptoms of GERD,” he says.

• Sleep with your head elevated: If you suffer from GERD, elevate your head by around 6–8 inches while sleeping. Dr. Vatsya recommends using a wedge-shaped pillow or placing blocks under the head of your bed.

• Stay consistent with your habits: GERD prevention is less about short-term hacks and more about steady lifestyle changes. Stick with these simple habits, and you’ll likely see a big difference.