Eat Small Meals
Eat small and nutritious. Maintain a ratio of 70–30 percent alkaline to acidic foods.
Stop Eating at Least Four Hours before Bedtime
Posture plays a vital role in having the risk of GERD. Always eat three to four hours before sleeping to avoid acid reflux.
Wear Loose Clothing
Loose clothing lets your abdomen relax as there is no pressure on it. This can lower down your acid reflux and can be very effective for overweight people.
If You Are Overweight, Lose Weight
An increase in weight, no matter how tiny the increment is, means a higher risk of having GERD. Exercise properly to lose weight effectively.
Minimize Fat in Foods
Always go for low-fat foods to avoid the risk of GERD. Food categories are explained further in the next chapter.
Avoid Foods That May Increase AIP
AIP (autoimmune protocol) is a result of bacterial overgrowth and mal digested carbs. Increased AIP results in GERD. It is recommended to avoid any foods causing AIP.
Avoid Foods or Substances That Weaken Your LES
LES There are numerous causes for the weakening of the lower esophageal sphincter, and almost all of them
Overeating or Being Overweight
Being overweight or overeating causes the stomach to enlarge, which puts too much pressure on the LES. The LES becomes weaker with time as it loses its form and durability and begins to let acid seep upward.
Smoking
The chemicals and toxins found in cigarette smoke make the membranes of the LES weak. Smoking also increases the acidity levels of the stomach, thus affecting the LES more than normal stomach fluids do.
Alcohol Consumption
Alcohol is known to make the LES weak, and it lowers its ability to close. It allows acid to flow up the LES by relaxing the muscles and thus damages it.
Various Medications
Antibiotics, sleeping drugs, blood pressure medications, and other medications are known to keep the LES’s muscles relaxed, which allows acid to flow upward and seriously harm it.
Certain Foods
For those with GERD, we do not advise consuming trigger foods. Additionally, eating a lot of fat relaxes and damages the LES muscles.