Meal Planning Tips to Prevent Heartburn

If you have frequent or occasional heartburn, keep the following tips in mind.

- Avoid lying down for two to three hours after eating. Avoid items like chocolate, peppermint, caffeine, alcohol, fatty foods, and foods and beverages that may irritate a damaged esophagus lining (citrus and citrus juice, tomatoes and tomato juice, and chili peppers and black pepper).

- Avoid eating large meals because the more volume in the stomach, the more likely the stomach becomes irritated. Try eating four to five small meals instead of two or three large ones.

- Avoid smoking and avoid alcohol before, during, or after meals that seem to result in heartburn (like dinner). Both smoking and alcohol weaken the LES muscle.

- Try waiting at least two hours after a meal before exercising if you find your heartburn seems to get worse after exercise.

A recent study found that people who followed a high-fiber meal plan were 20% less likely to have acid reflux symptoms, regardless of their body weight.