Additionally, they also noticed that people with GERD often eat one heavy meal in the evening instead of distributing the calories between lunch and dinner.
Doctors believe that people who suffer from heartburn might feel better if they have small, frequent meals instead of 3 heavy ones. On top of that, doctors also discourage patients to eat a heavy meal in the evening.
Avoid Lying Down Right After Eating
To relieve heartburn naturally, consider giving enough time for the food to settle in your stomach after a meal. When you lie down immediately after eating, the contents of your stomach may regurgitate back, causing heartburn. Try to wait for at least 3 hours before lying down.
Elevate the Head of the Bed
Are you suffering from nighttime heartburn? If so, consider raising the head of the bed by a few centimeters.
In one study involving 20 patients who suffered from night heartburn, results showed that the participants reported a “significant reduction in nighttime reflux” while 65% of them indicated that they had “less sleep disturbance.” This is after 6 days of sleeping with the head of the bed elevated by just 20 centimeters.
Refrain from Wearing Tight-fitting Clothes
Another heartburn remedy that’s easy to follow is to avoid tight-fitting clothes. When your clothes are tight, it might put unnecessary pressure on the abdomen, causing reflux.
Stick to a Tummy-Friendly Diet
Some foods trigger heartburn, so try to stay away from them. Examples of triggers include:
- Citrus fruits
- Foods high in fat
- Carbonated beverages
Instead, add more fruits and veggies to your diet, along with lean protein, complex carbohydrates, and healthy fats.