Acid reflux is a condition that affects 85% of the population of the world. Though lifestyle changes and dietary changes can help in avoiding the situation, people tend to choose medicines instead. However, dieticians and experts mention that carbonated beverages, caffeinated beverages, alcohol, citrus fruits can cause acid reflux at night.
Symptoms of Acid Reflux at Night:
- A lump like sensation in the throat.
- You might have chest pain or abdominal pain.
- You might have burning sensation in your chest.
- There might be regurgitation of sour liquid or food.
- Burping too much
- Feeling bloated, heavy and uncomfortable
8 Foods That Cause Acid Reflux at Night
If you are suffering from acid reflux from a long-time, stop having these foods at night. You might get relief.
Citrus Fruits:
Though dieticians recommend fresh fruits to many, for several people citrus fruits are a trigger for acid reflux. Fruits like oranges, grapefruit, lime and lemon can be a cause of acid reflux at night. This is because these fruits have a lot more acid than other foods that causes acidity.
Caffeine:
It is well known that caffeine is a natural stimulant. It is generally found in energy drinks, soft drinks, tea and coffee. It is excellent in stimulating not just the central nervous system but also the brain. But, for many people it is the biggest trigger for acid reflux.
Have a cup of black coffee at night and don’t be surprised if you have trouble sleeping, restlessness, burning sensation in throat and acidity.
Processed Snacks:
Do you know the packet of chips you munched on as you were reading the book in the evening can cause you GERD or heartburn. In fact, processed snacks like chips can cause heartburn.
Carbonated Beverages:
Who doesn’t love to gulp down chilled cola after pizza or pasta?
But it has huge quantity of colours, acid, sweeteners, carbon dioxide, and water present. This can be a big trigger for acid reflux in many.
Alcohol:
There are several people who do not have any control on their alcohol consumption. There are many who carry on with binge drinking in the weekend. Alcohol usually causes acid reflux and can cause immense damage to oesophageal mucosa. In such a situation, people need to avoid the consumption of these beverages completely.
Chocolates:
You might love chocolates, but too much of chocolate consumed in the late evening or night can cause acidity. Chocolate is rich in theobromine and caffeine that leads to rise in symptoms.
Raw Onions:
Do you know that having too much of raw onions can increase acid production in your stomach? So, if you suffer from acid reflux on a regular basis, you must avoid having raw onions.
Fatty and Fried Foods:
Anything deep fried is never good for health. If you are one of those who loves greasy, oily and fatty food you should avoid them in the evenings or late night. These foods tend to increase the acids of the stomach. Heavy foods, oily foods and greasy foods are never easy to digest. If you consume them in large quantities especially at night, the stomach will empty itself slowly. This slowing down of digestion is the primary trigger for heartburn.
Many people ask, then what should we do?
It is not about avoiding completely but it is important to consume such foods in moderation. You should not have these foods late in the evening or close to bedtime.
Acid Reflux at Night – What You Can Do If You Do Not Wish to Have Medicines
At night, you can try out a few home remedies that can help you get relief from the situation.
3 Ways To Reduce Acid Reflux Symptoms at Night:
Have a Glass of Milk:
Yes, a glass of milk can help but you need to have non-fat milk. It is known to provide quick relief from symptoms associated with heartburn.
Have Low Fat Yogurt:
Have two tablespoons of low fat yogurt. It is rich in probiotics that helps the digestion process. You will get quick relief from heartburn.
Have Ripe Bananas:
Just take a ripe banana and have it. Ripe bananas are rich in potassium that are effective in soothing stomach acid.
That’s not all, for those who suffer from acid reflux – there are a few recipes that can help in the long run.
Ginger and Almond Milk Smoothie:
You will need.
- 1 cup unsweetened almond milk
- 1 ripe banana
- 1-inch piece of fresh ginger, peeled and grated
- 1 teaspoon ground turmeric
- 1 tablespoon honey (optional)
- ½ cup ice cubes
Blend all the ingredients together until smooth and enjoy this soothing smoothie. Ginger and turmeric have anti-inflammatory properties that may help alleviate symptoms of acid reflux. All the ingredients present in this recipe can help in reducing the effects of acid reflux.
Oatmeal with Bananas and Almonds:
You will Need.
- ½ cup rolled oats
- 1 cup almond milk
- 1 ripe banana, sliced.
- 1 tablespoon almond butter
- 1 tablespoon chopped almonds.
- 1 teaspoon honey (optional)
How to Make in Easy Steps:
- In a saucepan, combine rolled oats and almond milk.
- Cook over medium heat, stirring occasionally, until the oats are cooked and creamy.
- Transfer to a bowl and top with sliced banana, almond butter, chopped almonds, and a drizzle of honey.
- Oats are rich in fiber and extremely helpful for those who wish to reduce their acidity symptoms.
How Changes in Diet Can Help
For those who are already suffering from acid reflux problems, and nothing is helping, here are a few suggestions. This is mainly about bringing about changes in your diet so that acid production in the stomach reduces.
Yoghurt:
Yoghurt is rich in probiotics that help in digestion and reduce stomach acid. If your esophagus is irritated due to excessive acid, having yoghurt can soothe the esophagus.
Include Lean Protein:
You need to include lean protein in your diet that includes egg whites, tofu, seafood, and chicken. Now, if you are wondering how to prepare these items, the best way is to have them grilled, poached, broiled, and baked.
Whole Grains:
It is always healthy to include whole grains in your diet. You can include generous quantities of oatmeal, brown rice and wholegrain bread. These types of foods are high in fiber and can easily absorb stomach acid.
Ginger:
Ginger is known for its excellent anti-inflammatory properties. It has always been used to tackle gastric-related problems. It can be added to soups, stir-fries, smoothies, and other dishes for best results.
These were some of the foods that made a difference.
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Lifestyle Changes That Can Help Reduce Acid Reflux at Night
Acid reflux symptoms can be particularly bothersome at night. And the biggest problem is that this happens mainly during the weekend when people had good food and partied.
The good news is that certain lifestyle changes you can make to help reduce acid reflux symptoms specifically during the nighttime:
Change your Sleeping Position:
Elevating the head of your bed by around 6 to 8 inches can help prevent stomach acid from flowing back into the esophagus while you sleep. You can achieve this by placing blocks or risers under the legs at the head of your bed or by using a wedge-shaped pillow to elevate your upper body.
Do Not Sleep Immediately After Meals:
Try to have your last meal or snack at least two to three hours before going to bed. This allows enough time for your stomach to empty partially, reducing the likelihood of acid reflux during the night. You can also go for a brief walk after your meal.
Stay Away from Certain Trigger Foods and Drinks:
Certain foods and beverages can exacerbate acid reflux symptoms. Common triggers include spicy foods, acidic foods, and drinks (such as citrus fruits and juices), chocolate, mint, caffeinated beverages, carbonated drinks, and fatty or fried foods.
Pay attention to your own triggers and avoid consuming them close to bedtime. Something that is a trigger for your friend, might not be a trigger for you and vice versa.
Take Care of Your Weight:
Obesity or excess weight comes with its own share of problems. Excess weight can put pressure on your abdomen and increase the likelihood of acid reflux symptoms. By maintaining a healthy weight through regular exercise and a balanced diet, you can help reduce the frequency and severity of acid reflux.
Get Enough Sleep:
Establishing good sleep habits can contribute to better overall health and minimize acid reflux symptoms. Remember, you need to sleep at least 8 hours a day.
Avoid eating large meals close to bedtime, create a comfortable sleep environment, and try relaxation techniques, such as deep breathing or meditation, before sleep to promote better digestion and reduce stress.
Wear Loose-Fitting Clothing:
Tight clothing, particularly around the waist and abdomen, can increase pressure on the stomach, leading to acid reflux. If you are amongst those who suffer from chronic acidity problem, always go for loose-fitting clothing, especially when preparing for sleep, to allow your stomach to expand naturally.
Quit Smoking:
Smoking can weaken the lower oesophageal sphincter (LES), the muscle that helps prevent stomach acid from flowing back into the esophagus. Quitting smoking can improve symptoms of acid reflux and have numerous other health benefits.
Disclaimer:
However, it is always recommended to get in touch with a healthcare professional for a proper diagnosis and personalized advice for managing acid reflux symptoms.
They can provide additional recommendations and potentially prescribe medications if necessary.
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