Acidity and heartburn occur when excess stomach acid flows back into
the esophagus, causing discomfort, a burning sensation in the chest,
and sometimes a sour taste. Proper management can help alleviate
symptoms and improve digestive health.
Causes
Overeating, which pressures the lower esophageal sphincter (LES)
Food triggers like citrus fruits, tomatoes, chocolate, and spicy
foods
Obesity, increasing abdominal pressure and acid reflux
Pregnancy, due to hormonal changes relaxing the LES
Stress, which can worsen digestive issues
Do’s
Eat smaller, more frequent meals to reduce strain on the
digestive system.
Identify and avoid trigger foods that cause acidity or
heartburn.
Elevate the head of your bed by 6-8 inches to prevent acid
reflux during sleep.
Maintain a healthy weight to reduce pressure on the stomach.
Manage stress through relaxation techniques like deep breathing
or meditation.
Keep a food diary to track triggers and symptom patterns.
Stay hydrated with plenty of water to support digestion.
Don’ts
Don’t lie down for at least 2-3 hours after eating to prevent
acid reflux.
Don’t smoke, as it weakens the LES and worsens symptoms.
Don’t consume caffeine or alcohol, which can relax the LES and
trigger symptoms.
Don’t wear tight clothing that presses on the stomach.
Don’t ignore persistent symptoms; consult a doctor if symptoms
worsen or persist.
Dietary Guidance
Include ginger for its natural anti-inflammatory properties to
soothe digestion.
Consume alkaline foods like bananas, melons, and leafy greens to
neutralize stomach acid.
Choose low-fat foods to reduce symptom triggers.
Incorporate probiotic-rich foods like yogurt, kefir, or fermented
vegetables to support gut health.
Avoid spicy and acidic foods (e.g., citrus, tomatoes) that can
worsen symptoms.