Acid reflux is a common condition, manifested by a burning sensation behind the sternum, heartburn or discomfort in the throat area. This phenomenon occurs when acid refluxes from the stomach to the esophagus, often related to overeating, eating close to bedtime and poor digestion. According to digestive experts, changing lifestyle properly can help control symptoms for a long time and reduce drug dependence.
Eat consciously and choose suitable foods
Dr. Pratik Tibdewal, a gastroenterology expert in Mumbai (India), said that eating is as important as food. "Eating too fast or too much creates pressure on the stomach, increasing the risk of acid reflux. Chewing thoroughly 25-30 times per bite helps digestion be more effective," he explained.
Some foods are recorded to be beneficial for people with heartburn. Ginger has anti-inflammatory properties, helping to soothe the stomach lining; research published in the journal Nutrients shows that ginger can help reduce acid and bloating. Oats are rich in fiber that helps absorb excess acid, while low-acid fruits such as bananas, apples, pears or melons help protect the stomach lining better than citrus fruits.
In addition, probiotics from yogurt or fermented foods help balance the gut microbiome. A study on ISRN Nutrition noted that probiotics can improve reflux symptoms by supporting digestion and reducing bloating.
Living posture and digestive support herbs
According to Dr. Tibdewal, post-meal and sleep posture have a clear impact on acid reflux. Lying right after meals makes acid easily flow into the esophagus. Therefore, patients should maintain a straight posture at least two to three hours after eating and raise their head when sleeping to reduce nighttime reflux.
Professor John Pandolfino, Head of the Department of Gastroenterology at Feinberg School of Medicine, Northwestern University (USA), also emphasized the role of sleep: "The appropriate sleeping position and time help reduce prolonged contact between acid and the esophagus, thereby limiting inflammation and injury.
In addition, herbal teas such as chamomile tea or dill tea can help relax the digestive system, reduce bloating and mild irritation after meals. These measures do not replace medical treatment when the disease is severe, but can effectively support in controlling daily acid reflux.
