Acid Reflux and Effective Ways to Prevent It

Editor: dr. Andrew Octovianus Wijaya, Danastry Intan

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that can cause significant discomfort. Symptoms vary from person to person and may include a burning sensation in the chest (heartburn), nausea, bloating, a feeling of something stuck in the throat, and a sour or bitter taste in the mouth. This condition occurs when stomach acid flows back into the esophagus. Medically, one of the primary causes is the weakening or relaxation of the lower esophageal sphincter (LES), the valve between the esophagus and the stomach, allowing stomach acid to move upward more easily.

Mechanism of LES valve opening in GERD. Source: Tatsiana Matusevich / Getty Images

Several factors can increase stomach acid production or trigger acid reflux, including:

1. Irregular eating habits: Frequently skipping meals, eating late, or consuming large portions at once can increase pressure inside the stomach and stimulate excess acid production.
2. Lying down immediately after eating: Reclining or lying flat shortly after a meal removes the assistance of gravity, making it easier for stomach acid to flow back into the esophagus.
3. Trigger foods and beverages: High-fat, spicy, or acidic foods, as well as coffee, carbonated drinks, and chocolate, may trigger reflux symptoms in some people.
4. Lifestyle and stress: Chronic psychological stress, irregular work schedules, inadequate sleep, and a lack of physical activity (a sedentary lifestyle) can significantly affect digestive function and increase sensitivity to acid reflux.
5. Increased abdominal pressure: Excess body weight (obesity), smoking, and wearing tight clothing or belts around the waist can increase pressure on the abdomen, making it easier for stomach acid to rise into the esophagus.

For this reason, maintaining regular meal times, eating moderate portions, allowing enough time between dinner and bedtime, managing stress and body weight, and choosing lighter, easier-to-digest foods can help reduce the risk of recurring acid reflux.

A Practical Snacking Solution: Finding a healthy snack during a busy workday can be challenging. Instead of reaching for fried snacks, keep a YA'Bar in your bag. Made with carefully selected whole-food ingredients and sweetened with low-glycemic Lontar Sugar, YA'Bar is a smarter snack choice. Its fiber content supports healthy digestion, while its balanced nutrition provides longer-lasting energy to help you stay productive without leaving you feeling overly full or sluggish.

Source:

• Dietary and Lifestyle Factors Related to Gastroesophageal Reflux Disease: A Systematic Review (Zhang et al., 2021)
• ACG Clinical Guideline for the Diagnosis and Management of Gastroesophageal Reflux Disease (Katz et al., 2022)
• The Role of Stress in Gastrointestinal Disorders (Konturek et al., 2011)