Many people experience a burning sensation in their chests when they have a large meal. The discomfort is more intense when they lie down immediately after eating. This is often a sign of heartburn, which is a result of acid reflux. It occurs when stomach acids flow back up into the oesophagus, causing irritation in the area. Acid reflux occurs when the Lower Esophageal Sphincter (LES) muscle doesn't close properly, allowing stomach acids to back up into the oesophagus.
The good news is that acid reflux can be managed effectively with certain lifestyle changes. This includes paying attention to your dinner habits and minding when you have the last meal of the day. In an interaction with the OnlyMyHealth team, Dr Harshad Joshi, Principal Consultant - Gastroenterology, Hepatology and Therapeutic Endoscopy, Nanavati Max Super Speciality Hospital, Mumbai, sheds light on the same.
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Common Triggers Of Acid Reflux
According to the doctor, acid reflux is often triggered by specific foods, beverages, and lifestyle factors. Common dietary triggers include spicy foods, acidic fruits (such as citrus), tomatoes, garlic, onions, chocolate, caffeine, alcohol, and high-fat foods.
He explains, "These substances can relax the LES, the muscle that prevents stomach acid from escaping into the oesophagus, or they can increase acid production in the stomach."
He adds, "Large meals and eating too quickly can also contribute to reflux by increasing stomach pressure, which can force acid through the LES."
Dinner Habits That Are Essential To Manage Symptoms
When it comes to managing acid reflux and its symptoms, it is crucial to limit certain dietary and dinnertime habits.
As discussed, one must avoid eating large meals just before bedtime or foods known to trigger reflux in the evening.
“Specifically, it’s important to steer clear of foods high in fat, spicy dishes, and acidic ingredients close to bedtime, as they can exacerbate reflux by either relaxing the LES or increasing acid production,” Dr Joshi notes.
On the contrary, it is beneficial to maintain a diet that is rich in whole grains, vegetables, lean proteins, and non-citrus fruits while avoiding trigger foods known to exacerbate symptoms, the doctor says, adding that eating smaller, more frequent meals throughout the day instead of three large ones can help prevent excessive stomach distension and reduce pressure on the LES.
The Best Time To Have Dinner For Acid Reflux Management
A common cause of heartburn and indigestion is going to bed straight after eating. This does not give your stomach enough time to properly digest food, leading to the symptoms.
According to Dr Joshi, dinner should be consumed at least 3–4 hours before lying down to allow adequate time for digestion, reducing the risk of nighttime reflux.
A study published in the American Journal of Gastroenterology found that acid reflux patients were more likely to eat dinner within three hours of going to sleep. In fact, those who did so were seven times more likely to have Gastroesophageal Reflux Disease (GERD) compared to those who waited four or more hours, suggesting that waiting at least 3 hours after dinner before bedtime might be helpful in managing acid reflux.
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In addition, Dr Joshi advises that chewing food thoroughly and eating slowly can also help, as they minimise the amount of air swallowed and promote better digestion. Adopting a habit of light, early dinners with easily digestible foods, such as lean proteins and vegetables, can significantly improve reflux symptoms, he adds.
Additional measures include staying upright for at least two to three hours after meals, which allows gravity to assist in keeping stomach contents from refluxing. Hydration is important, but it's advisable to drink fluids between meals rather than during them to avoid overfilling the stomach.
Lastly, chewing gum after meals can stimulate saliva production, which helps neutralise stomach acid and promote swallowing, thereby clearing acid from the oesophagus, the doctor says, concluding that adopting these dietary habits can effectively mitigate the discomfort and frequency of acid reflux episodes.