Heartburn is a classic symptom of acid reflux, which occurs when acid from the stomach moves upward into the esophagus. Common causes include specific foods and drinks, medications, obesity, and more.
If acid reflux becomes frequent and severe, it may indicate gastroesophageal reflux disease (GERD). In many cases, lifestyle changes—such as eating smaller meals and managing weight—can reduce or even prevent reflux symptoms.
1. Certain Foods and Drinks
To manage acid reflux, healthcare providers often suggest avoiding trigger foods. Common offenders include alcohol, caffeine, chocolate, citrus fruits, tomatoes, high-fat foods, mint, and spicy dishes. These items can either increase stomach acid or relax the lower esophageal sphincter (LES), the muscle responsible for keeping acid in the stomach.
2. Hiatal Hernia
A hiatal hernia occurs when the upper part of the stomach bulges through the diaphragm into the chest, making it harder for the LES to close completely. This condition is more common in individuals over 50 and those with excess weight. Lifestyle changes such as weight loss and dietary adjustments can help. In some cases, medications or even surgery may be necessary.
3. Lying Down After Eating a Big Meal
Eating a large meal and then lying down shortly afterward can trigger acid reflux. A full stomach makes it easier for acid to rise into the esophagus. Instead, try eating smaller meals throughout the day and wait at least three hours after eating before lying down. Raising the head of the bed can also help minimize nighttime reflux.
4. Medications
Certain medications may increase the risk of acid reflux. These include calcium channel blockers for blood pressure, antibiotics like tetracycline, asthma medications, pain relievers such as ibuprofen and aspirin, sedatives like benzodiazepines, and tricyclic antidepressants. If you suspect a medication is contributing to your reflux, talk to your healthcare provider about alternatives.
5. Obesity
Excess body weight, especially around the abdomen (central obesity), increases pressure on the stomach and may push acid up into the esophagus. Obesity is one of the leading risk factors for both acid reflux and GERD. It may also increase the risk of complications such as Barrett's esophagus. Hormonal factors like elevated estrogen levels can also contribute to reflux. Weight loss is often recommended to reduce symptoms.
6. Pregnancy
Pregnant individuals commonly experience acid reflux due to hormonal shifts and increased abdominal pressure from the growing uterus. These changes can relax the LES and make reflux more likely. Avoiding trigger foods and seeking guidance from a healthcare provider before using medications is essential, especially during pregnancy. Symptoms usually subside after childbirth.
7. Scleroderma
Scleroderma is an autoimmune condition that affects connective tissues, often leading to digestive issues, including acid reflux. Scarring and tightening of tissues can slow digestion and impair the LES's ability to function properly. People with scleroderma may also experience constipation or diarrhea. Managing reflux involves avoiding trigger foods, not lying down after meals, and possibly using antacids under medical supervision.
8. Smoking
Tobacco use—including smoking, chewing tobacco, and exposure to secondhand smoke—can weaken the LES, reduce acid clearance, and damage the esophagus. Smoking may also lead to chronic coughing, which further increases abdominal pressure and promotes acid reflux. Avoiding tobacco in all forms is important for managing reflux and improving overall digestive health.
9. Stress and Anxiety
Emotional stress doesn't directly cause acid reflux but can worsen symptoms. Stress and anxiety can increase stomach acid production and lead to habits like smoking, drinking alcohol, and eating poorly—all of which are reflux triggers. Moreover, experiencing reflux can intensify feelings of stress, creating a cycle that worsens symptoms.
A Quick Review
Some of the most frequent causes of acid reflux include certain foods and beverages, medications, and excess weight. Keeping a food and symptom diary can help you identify personal triggers. Additionally, avoiding lying down soon after eating and elevating your head while sleeping can reduce symptoms.
If you’re unsure of the exact cause of your acid reflux, consult a healthcare provider. They can evaluate your lifestyle, review medications, and recommend tests or treatment options to manage and prevent reflux effectively.
