5. Chew Gum
Chewing natural gum (not sweetened with aspartame) increases saliva and reduces acid in the esophagus. Avoid peppermint and spearmint flavors, as these can relax the LES and worsen your condition. (11)
6. Stay Away From Soft Drinks
All carbonated beverages have bubbles that explode in your esophagus and stomach, putting pressure on the LES.
Almost all commercial sodas are acidic as well. Replace your cola habit with fresh fruit and vegetable juices or warm digestion-boosting tea instead.
7. Modify Your Sleeping Position
The position of your stomach and pressure on your esophagus have a lot to do with experiencing heartburn at night. In fact, many people with GERD have trouble sleeping.
Tips to try:
- Raise the head of your bed by about 6 inches by placing blocks or books underneath the mattress. If you can’t elevate the head of your bed, you may want to invest in a specially designed wedge pillow.
- Stack regular pillows to create a level incline down to your hips. The incline will avoid putting excess strain on your neck and shoulders, squishing your abdomen and, raising the stomach pressure and promoting reflux.
- Sleep on your left side. Lying on your left side aids the stomach emptying by putting the outflow of the stomach downstream, reducing the likelihood that you’ll experience reflux symptoms.