Implementing simple tips and lifestyle changes can effectively prevent and manage acidity. These include:

Consume Smaller, Frequent Meals

Eating smaller portions more frequently can help reduce the risk of acid reflux. Overeating places excessive pressure on the lower esophageal sphincter (LES), the muscle that prevents stomach acid from entering the esophagus.

Follow a Low-Carb Diet

Research suggests that a low-carbohydrate diet can alleviate heartburn symptoms, particularly in individuals with obesity. Excessive carbohydrate intake may cause bloating and gas, which can contribute to heartburn.

Chew Food Thoroughly

Eating slowly and chewing food properly allows digestive juices ample time to break down food, aiding digestion and reducing the risk of indigestion, acidity, and heartburn.

Avoid Late-Night Eating

Eating late at night or close to bedtime can disrupt digestion and increase the likelihood of heartburn. Refrain from snacking heavily in the evening or having meals right before sleep.

Limit Spicy and Fried Foods

Spicy foods can stimulate excessive gastric acid production, while deep-fried foods are slow to digest, triggering additional acid production. Both should be consumed in moderation.

Cut Down on Caffeine and Carbonated Drinks

Caffeine-rich beverages like coffee and tea are acidic and can lead to increased gastric acid production. Similarly, carbonated drinks can cause acidity as the bubbles expand in the stomach, putting pressure on the LES.

Reduce Alcohol Consumption

Alcohol can irritate the stomach lining, impair LES function, and worsen acid reflux. Limiting alcohol intake can help manage heartburn symptoms.

Quit Smoking

Nicotine relaxes the LES, increasing the risk of acidity. Quitting smoking not only helps prevent heartburn but also offers numerous health benefits.

Avoid Strenuous Activity After Meals

Engaging in intense physical activities or bending over immediately after eating can interfere with digestion and lead to acid buildup in the esophagus. Allow time for digestion before exercising.

Avoid Sleeping Right After Meals

Maintain a gap of at least three hours between your last meal and bedtime. Lying down immediately after eating increases pressure on the LES, heightening the risk of acid reflux.

Elevate the Head of Your Bed

Raising the head of the bed by 15–20 cm can alleviate acidity symptoms and improve sleep quality. A foam wedge is more effective than stacking pillows, as it provides uniform support.

Focus on Weight Loss

If overweight, prioritize losing weight, as abdominal fat can pressure the stomach and LES, pushing stomach acid upward and causing reflux.

Review Medications

Some medications may lead to acid buildup or esophageal irritation, worsening heartburn. Consult your doctor to understand potential side effects.

Sleep on Your Left Side

Sleeping on the left side can help prevent heartburn by minimizing the risk of acid leakage through the LES. Sleeping on the right side may exacerbate symptoms, as noted in a study published in the American Journal of Gastroenterology.

Taking proactive measures to heal your gut can significantly enhance your overall well-being.

Specialist to Consult

Acidity symptoms can often be managed effectively with over-the-counter medications and lifestyle modifications. However, if you experience severe chest pain, unusual or worsening heartburn, or persistent symptoms occurring more than twice a week, it is crucial to consult a doctor. Seeking medical advice promptly will help determine the underlying cause and ensure appropriate treatment.

Specialists who can assist in managing acidity include:

General Physician
Gastroenterologist