What can you start doing today to help your GERD symptoms?
Try one of these three things!
It’s well known that GERD can be exacerbated by a variety of things, including various lifestyle behaviors. And the reality is, those behaviors can be hard to change overnight. But to get GERD symptoms and flare-ups under control, it’s important to start addressing them little by little. So, what can you do today to help manage your GERD? Try one of these three things.
Don’t eat late at night
Many people snack late at night due to cravings, stress, or even boredom. And while the temptation to snack is real, it has serious implications for reflux when you go to sleep. Snacking before lying down can cause symptoms to flare up more than at other times. Sitting upright helps food stay in the stomach. However, if your esophageal sphincter is weak and you are lying horizontally, there is a greater risk that food can enter back into the esophagus, causing burning and other heartburn symptoms.
So, how do you combat this? Well, the goal is to limit food consumption to two to three hours before bed. This allows your body plenty of time to digest the food you eat and limits the opportunity for reflux to occur. Eating a high-fiber, high-protein dinner should help you feel full faster and stay full longer, ideally preventing nighttime cravings. Consider “closing the kitchen” after dinner to reduce the temptation to snack. Pour a glass of water, turn out the lights, and don’t let yourself re-enter the kitchen until the next morning. It might seem funny, but a change in behavior can make a world of difference.
Don’t overeat at meals or snacks
Eating too much at meal or snack time can cause GERD symptoms to flare up. When the stomach is very full, it increases the likelihood that food will travel back up into the esophagus. The best way to combat this is to eat smaller, more frequent meals throughout the day. When you eat more often, you are less likely to be as hungry at the next meal or snack. This can help you make more mindful choices and ultimately manage your portion sizes more effectively.
Being prepared is key! Planning mealtimes and what you will eat can set you up for success. Allow enough time to eat breakfast in the morning, schedule lunch during the day, and keep healthy snacks readily available. This might mean stocking snacks in your desk, computer bag, or purse. When healthy options are around you, you are more likely to choose one. Where most people mess up is not having a nutrient-rich option available, relying on what is convenient, or not eating at all, which leaves them extra hungry at the next meal or snack. So, to prevent overeating, think and plan in advance. Put a reminder on your phone or computer if necessary. Over time, it will become a habit.
Pay attention to what you eat
Many people find themselves snacking on the most convenient foods, which are often high in fat, sugar, and/or calories. While high-fat foods can trigger GERD symptoms to flare up, high-sugar foods can contribute to cravings later in the day. Your goal is to consume meals and snacks that are high in fiber and protein. Both help you get full faster and stay full longer.
Foods high in fiber include oats and other whole grains, fruits, vegetables, nuts, seeds, nut butters, beans, and lentils. Protein can be found in animal foods like meat, poultry, fish, dairy, and eggs, as well as some plant-based foods like soy, beans, lentils, legumes, nuts, and seeds. Filling up on more wholesome, nutrient-rich foods can help decrease GERD symptoms by helping you manage hunger levels, food choices, and cravings.
It really boils down to what you’re eating, when you’re eating, and how much you’re eating at one time. All can have negative effects on GERD. But the good news is that these are all manageable with simple lifestyle tweaks. You don’t have to change everything overnight. Choose one, work on it, and make it a habit. Then, choose another and do the same. Over time, you will make a variety of lifestyle changes that ultimately help improve your GERD symptoms and decrease your chance of flare-ups.
FAQs
What is the most effective lifestyle change for reducing GERD symptoms?
There is no single lifestyle change that works for everyone. However, common recommendations include avoiding meals close to bedtime, eating smaller portions, maintaining a healthy weight, and identifying personal trigger foods. Many people find that combining several small changes yields greater symptom relief than focusing on a single habit.
How long should I wait to go to bed after eating?
Most healthcare professionals recommend waiting at least 2–3 hours after eating before lying down or going to sleep. This allows time for the stomach to begin emptying and may help reduce the likelihood of stomach contents flowing back into the esophagus.
Why does overeating make acid reflux worse?
Large meals can increase pressure within the stomach, making it easier for stomach contents to move upward into the esophagus. Eating smaller, more frequent meals may help some individuals manage hunger while reducing reflux symptoms.
What foods can help me feel full without worsening GERD?
Many people tolerate high-fiber foods such as oats, vegetables, non-citrus fruits, beans, lentils, nuts, and seeds well. Lean protein sources, including poultry, fish, eggs, tofu, and low-fat dairy products, may also help promote fullness. Since food triggers vary from person to person, it is important to monitor your own symptoms and adjust accordingly.
If lifestyle changes help, do I still need medication for GERD?
It depends. Some individuals are able to manage mild symptoms with lifestyle modifications alone, while others may require medications prescribed or recommended by their healthcare provider. If symptoms are frequent, severe, or persist despite lifestyle changes, consult a healthcare professional to determine the most appropriate treatment plan.
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