Acid Reflux is a common problem. Research suggests that 44% of Americans have problems with Acid Reflux.
Acid Reflux especially at night bothers many. Your sleep is important for your health, mind, and also beauty.
Here in this article, you will read about 11 Foods, Drinks, and habits that you can avoid that will help you to get relief from Acid Reflux.
1. Dairy products
Dairy products contain fat. Fat will induce acid secretion. If you are fond of milk. Then drink fully skimmed milk (containing minimum fat).
You might say that dairy is not among the recognized causes of acid reflux. Yes, you are right but some people may still experience this symptom when eating dairy and especially before going to sleep.
If you are having acid reflux, then it is better to avoid taking dairy products before going to sleep.
Especially people with lactose intolerance. They should be more careful about consuming milk and even other dairy products.
if accidentally any lactose intolerance person consumes dairy or dairy-based products, he will experience,
- Abdominal bloating
- Abdominal pain
People refer to these symptoms as heartburn or acid reflux.
It is a good laxative. But it causes acid reflux. I know someone, who has a habit of drinking coffee before he goes to bed.
Bedtime tea is common.
But, bedtime coffee?
I had asked him, but never got an answer which could satisfy me.
Coffee induces acid secretion. So, I recommended him to avoid that. Incidentally he started following my advice since acid reflux was interfering with his sleep.
After weeks of avoiding bedtime coffee, he is now fine.
Now let us take a closer look at the medical researches done,
In this research, fifteen case-control studies were included in the final analysis. their analysis showed that there was no significant association between coffee intake and GERD. Their odds ratio was 1.06 (95% confidence interval, 0.94-1.19).
In their subgroup analyses in which the groups, that were subdivided based on the definition of GERD (diagnosed by endoscopy or by symptoms alone). So only the GERD diagnosed group showed a significantly higher odds ratio.
In the other subgroup, their analyses showed that there was no significant association between coffee intake and GERD.
Let us take a closer look at another Research article. They had done what I am doing. They have consulted 30 research articles and reached their conclusion,
They suggested no significant relationship between tea consumption and the risk of GERD overall.
However, some researchers, in subgroup analysis, suggested tea drinking may increase the risk of GERD in East Asia and decrease it in Middle Asia.
"If you have problems with Acid reflux, it is better to avoid Caffeine before sleep."
3. Fried, Greesy food.
Avoid taking fried food as bedtime snacks. Fried foods will induce acid secretion. They are not easily digested. These are also not good for your health.
Fried, greasy, and fatty foods can induce heartburn and lead to acid reflux. These foods prevent the lower esophageal sphincter from fully tightening. This in turn creates an opening for stomach acids to flow upward.
Greasy, heavier foods are also harder to digest. That is why the stomach empties more slowly, Which trigger Heartburn.
If you are suffering from acid reflux at night then avoiding them will be better.
4. Hot and spicy food
Are you fond of spicy food. You might experiencing heartburn?
Hot and spicy food induces acid secretion. If you are a patient of heart Burn, then your physician must have advice you to keep away from spicy food.
This is very effective. But some times patients become frustrated, that due to their condition, they cannot enjoy good food. Well it is always the best advice to avoid spicy food, but it is not always possible.
So, in case you want to consume it, I will highly suggest not to take it before going to bed. Other wise you will also ruin your sleep.
But incase, you have accidentally consumed some spicy food, may be in a party, it will be best to take some Antacid medications. That will help.
But it is always better to avoid.
Avoid Spicy food so that you can avoid acid reflux at night and have a good sleep.
5. Limit Acidic food.
This foods and fruits good in taste. They are often used in recipes. If you are suffering from Acid reflux at night.
It’s better to limit the usage of acidic fruits.
Fruits like Grapefruits, tomato, vinegar, and oranges are some of the acidic foods and fruits, these will cause heart burn
In this Research Paper, you can read that an alkaline diet is healthy. The author suggests that there is some value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases.
Alcohol induces gastric acid secretion. It makes you dehydrated. It interferes with your sleep. Avoid alcohol for better sleep. Stop drinking alcohol to get relief from acid reflux at night and in general.
Let us see what Medical research says.
In this research, the author suggests that the relationship between alcohol consumption and the development of GERD remains to be fully elucidated. Alcohol possibly has different effects on GERD and erosive esophagitis. He finds in his research that alcohol consumption probably precipitates GERD.
The auther says that theeExposur of the esophagus and stomach to alcohol may cause direct damage to esophageal and gastric mucosae. He also adds that the toxic acetaldehyde metalized from alcohol could affect the function of the esophagus and stomach.
Also, dysfunction of the Lower Esophageal Sphincter and esophageal peristalsis along with abnormal gastric acid secretion are also involved in the pathogenesis of alcohol-related GERD.
It is hard to digest. Meat with lower fat content creates less acid. Meat of Fish, lean chicken and turkey have lower fat content.
The red meat like stake is heavy, it requires more acid in the stomach.
I am not asking you to completely vegan or abstain from eating meat. But you can at least limit meat intake.
Try taking meat 2-3 times weekly.
Chew well before swallowing. Also, you should use plenty of raw fruits and veggies in your diet. These will also help you in many ways.
8. Carbonated Drinks
Carbonated drinks increase pressure levels in the stomach. This will increase the acid reflux. Try and avoid drinking Cola, soda pop, tonic water. You can try drinking more purified water. But not too cold.
In this research, you can read how carbonated drinks are adversely affecting your stomach and health.
The author says that carbonated beverages have unique properties that may potentially exacerbate gastro-oesophageal reflux diseases (GERD), such as high acidity and carbonation. Many doctors according to the author have recommended cessation of carbonated beverage consumption is commonly recommended as part of lifestyle modifications for patients with GERD.
To evaluate the relationship of carbonated beverages with oesophageal pH, oesophageal motility, oesophageal damage, GERD symptoms and GERD complications, the author conducted a systematic review.
Consumption of Carbonated beverage will result in a very short decline in intra-oesophageal pH. In addition, it may lead to a transient reduction in lower oesophageal sphincter basal pressure.
So, better to avoid Carbohydrate drinks before bed time.
9. Cut back of Acid reflux triggers.
All of us have our favorite food choices. But sometimes, we have to make a tough decision. Sleeping is important to our health. So if acid reflux interrupts your sleep. Then it will be wise to avoid them. Chocolates, mustard can trigger acid reflux. Avoid them and help your stomach. This will keep away acid reflux at night.
“Avoid acid reflux triggers and sleep well.”
10. Avoid Smoking.
Smoking is harmful to health. It’s a bad habit. Smoking induces heartburn. It interferes with your sleep.
Smoking before going to bed will keep you awake and disturb your sleep.
It will also cause acid reflux at night.
"STOP SMOKING. And have a healthy life and comfortable sleep."
11. Avoid sleeping immediately after food
Food takes several hours to clear the stomach. lying down or sleeping within three hours of heavy dinner, will increases the risk of reflux symptoms.
"Weight for 3 hours after a meal and then go to sleep."
If acid reflux is troubling you in your sleep or at any time, my sympathies with you. I know how it feels. It is hard to sleep with burning sensation in upper abdomen. I had experienced heartburn in past.
These 11 things if you avoid, I can guarantee you that you will not have Acid reflux at night. If you are under medication, then do not forget them, Specially the Antacids and The PPIs ( Proton Pump Inhibitors)