Are you experiencing acid reflux, heartburn and/or gastritis? Here’s what you need to know to improve these symptoms.

If you are experiencing acid reflux, heartburn and/or gastritis then you should consider these suggestions that can improve these symptoms. 

The first thing I recommend is to eat smaller, more frequent meals with more plant-based whole foods, preferably antioxidant rich. This includes foods with plenty of fiber (whole grains, starchy vegetables, legumes, seeds), water and green veggies. Eating larger food portions puts pressure on the sphincter (muscular ring connecting the esophagus with the stomach). The sphincter normally prevents food from moving out of the stomach and back into the esophagus. It’s best to eat smaller meals to prevent the sphincter from becoming weak and failing to close tightly causing food and stomach acids to flow back (reflux) into the esophagus. 

I also recommend limiting coffee, alcohol and meals with lots of protein and fat. Limiting any personal irritants which can include citrus, spices, tomatoes, spicy flavors, bitters, green or black tea is also ideal. Also, avoid or limit NSAIDS because they increase inflammation to the gut. Examples of NSAIDS are ibuprofen (Advil, Motrin), naproxen (Aleve), aspirin just to name a few. 

After eating your meals, you should not recline, lean over, go to bed or do bouncy exercises. Sitting upright, standing or taking a gentle walk can help with reducing your heartburn, acid reflux and/or gastritis.  

Consuming soothing demulcent herbs such as marshmallow, slippery elm bark and licorice, just to name a few, which are known to heal the gut can also help improve your symptoms.   

As for lifestyle changes, limiting stress as much as possible can make a difference and also incorporating exercise in your daily regimen.

Always consult your physician.