Published Date March 04, 2022

Ways To Ward-Off And Manage Acid Reflux

By Arpita Sudev

3 min read

Last update date: February 23, 2023

All about GERD, gastric reflux and Acid Reflux.
Acid Reflux

How often do you feel a painful burning sensation in your oesophagus, stomach, or chest after eating a meal/snack? You’ve probably heard people talk about acid reflux, gastric reflux, GERD, or heartburn. These are all problems with acidity, and it’s estimated they affect up to 25% of adults at some time in their life. Are you popping antacids often or taking medicine for immediate heartburn relief? If yes then you might have acid reflux, which happens when the acid from the stomach moves up into the oesophagus. Acid reflux is also known as heartburn, acid indigestion, pyrosis, or gastroesophageal reflux (GER).

So, if acid from the stomach comes right up the oesophagus to the throat or mouth, it’s called acid reflux while heartburn occurs when stomach acid or acidic gases are lower down the oesophagus.

When we usually take our meals, the lower oesophagal sphincter (LES) closes to prevent food in the stomach from moving up into the oesophagus. But when this LES is damaged or weakened, the result is acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux. 

Some signs and symptoms can include regurgitation of food or sour liquid, difficulty swallowing, coughing, uneasiness, wheezing, and chest pain — especially while lying down at night. Acid reflux brings up a sour and bitter taste in the throat while heartburn causes an uncomfortable burning sensation in the centre of the chest. GERD is a much more severe condition that shows symptoms of acid reflux and/or heartburn at least once a week over an extended period.

Some Tips To Prevent Acid Reflux

  • Smaller and more frequent meals: Try eating four or five smaller meals a day instead of three large ones to lower the pressure on your lower oesophagal sphincter.
  • Adopt healthier homemade food and drinks: Fatty and spicy foods, alcohol, tea, coffee, and other caffeinated beverages, may trigger symptoms. A portion of a particular food or drink might be a problem, try avoiding it for a while and see if it makes a difference.
  • Eat well before going to bed: Try to have your dinner at least 2 hours before your bedtime and sleep on your left side to alleviate acid reflux and heartburn, aid digestion, stimulate the drainage of toxins from your lymph nodes, and improve circulation.
  • Don’t exercise after a meal: Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine.
  • Lose weight if advised: Increased weight spreads the muscular structure that supports the lower oesophagal sphincter, decreasing the pressure that holds the sphincter closed.
Mange acid reflux

Mange acid reflux

Foods to reduce symptoms of Acid Reflux

  • Vegetables: Green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are not only low in fat and sugar; they also help reduce stomach acid.
  • Fruits: Consume non-citrus fruits such as melons, bananas, apples, and pears which are not as likely to trigger reflux symptoms as acidic fruits.
  • Ginger has anti-inflammatory properties and is a natural treatment for heartburn.
  • Oatmeal, whole-grain bread, and whole-grain rice can absorb stomach acid and reduce acid reflux symptoms significantly.
  • Egg whites are great for reducing acid reflux symptoms along with lean meats, including chicken, turkey, fish, and seafood because they are low in fat.
  • Oils originating from avocados, walnuts, flaxseed, olive, sesame, and sunflower are better choices than others as these have a small amount of saturated and trans fats.


Foods and drinks that trigger acid reflux and heartburn symptoms should be eliminated or reduced from the diet to prevent the condition. Having smaller multiple meals than fewer larger meals and eating well before bedtime can certainly aid the condition. Changing other habits, such as resting for a short time after eating is often also beneficial.


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