The last thing we want while enjoying a good meal is heartburn. However, if you are among the 19 million people who suffer from persistent heartburn, also called gastroesophageal reflux disease (GERD), you know that it can be difficult to avoid.

By adjusting what you eat (and how you eat), you might be able to control your symptoms and enjoy life heartburn-free. Here are some tips that might work for you.

1. Avoid Alcohol and Other Carbonated Beverages – Alcohol is commonly associated with acid reflux and might irritate the lining of the esophagus, which is already inflamed from acid reflux. Try to opt for something else, like water or decaffeinated drinks that are not carbonated. If you do choose to drink, stay away from red wine and limit yourself to a drink or two to best avoid aggravating acid reflux.
2. Ginger tea is a great option for an after-meal drink as the ginger can naturally reduce stomach acid production. However, carbonated drinks such as ginger ale do not have the same effect. Carbonated beverages increase gastric pressure and can worsen your symptoms.
3. Skip the Spice, Grease, and Tomatoes – Spicy foods might irritate the stomach lining and cause symptoms similar to heartburn. The same applies to other acidic foods such as citrus fruits (lemon, lime) or tomatoes. A golden rule in managing reflux is to listen to your body and avoid foods that trigger symptoms.
4. Curb Your Chocolate Craving – It’s hard to not indulge in some sweet treats every now and then. However, chocolate might relax the lower esophageal sphincter and worsen heartburn. If you’re craving something sweet, oatmeal can help absorb acid in the stomach and actually reduce heartburn. Adding cinnamon can help satisfy your sweet tooth while keeping your acid reflux in check.
5. Don’t Overeat – Overeating can worsen your acid reflux. Instead, eat smaller portions throughout the day so that your stomach does not go empty. Don’t “save room” for one big meal by not eating breakfast and lunch. Also, don’t lie down immediately after eating. Remain upright and allow gravity to work in your favor.
6. Be Healthy – Obesity is a known risk factor for acid reflux. The excess body fat raises the pressure in the stomach (especially when lying down) and increases chances of reflux. Similarly, smoking can worsen heartburn in addition to increasing your risk of esophageal cancer.

If your acid reflux is a regular occurrence, visit a gastroenterologist to discuss your symptoms and possible treatments. Persistent heartburn can be problematic since it can affect the health of the esophagus.

Dr. Vanar is a gastroenterologist at UCF Health. In addition to routine endoscopies, Dr. Vanar offers advanced GI screening and treatment procedures, including video capsule endoscopy, esophageal manometry, impedance pH monitoring, single balloon enteroscopy, radiofrequency ablation for Barett’s esophagus, and fecal microbiota transplant. Learn more at ucfhealth.com.