Excess stomach acid can trigger problems, such as acid reflux, heartburn, and gastroesophageal reflux disease (GERD). You know what it's like if you've been through this. However, gastric disorders can be prevented or overcome on their own by applying the tips in this article, for example by following a diet and changing daily habits. If that doesn't work, don't give up! You can take home remedies or undergo medical therapy. Consult a doctor to find the best solution for gastric disorders.
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Method 1 of 4: Eating Certain Foods
Running a diet according to the following instructions can normalize gastric acid secretion and prevent or treat heartburn. However, dieting doesn't mean you can't enjoy your favorite foods! Instead, run a diet by not eating foods that trigger excess stomach acid.
Step 1. Eat fat-free meat
Red or brown meats and processed meats can make heartburn worse because they are high in saturated fat. Therefore, meet the needs of animal protein by consuming fat-free meats, such as chicken, turkey, and fish because they are easier to digest and do not trigger heartburn.
- When eating poultry, remove the skin to reduce saturated fat intake.
- Fat-free meat is not good for health when fried. For example, fried chicken is more likely to trigger heartburn than grilled chicken.
Step 2. Eat high-fiber foods so you don't overeat
One of the triggers for heartburn is eating too much so that stomach acid turns back into the esophagus. High-fiber foods make you feel full faster so you don't want to eat too much. So, eat foods high in fiber, such as legumes, legumes, whole grains, green vegetables, oatmeal, and nuts.
Increasing the intake of fibrous foods is useful for maintaining digestive tract health. Make sure you eat 25-30 grams of fiber each day
Step 3. Increase consumption of alkaline foods, bananas for example, to normalize gastric acid secretion
Alkaline foods have a high pH so they can reduce stomach acid levels. Bananas, nuts, fennel, cauliflower, and melons belong to the alkaline food group.
Step 4. Eat foods that contain lots of water to reduce stomach acid levels
Foods with high water content, such as melon, celery, cucumber, soup, broth, and lettuce are useful in diluting and lowering stomach acid levels so that they can reduce stomach pain or pain. These foodstuffs can be consumed as a side dish or snack.
Step 5. Use fresh herbs and spices, instead of dried or packaged ones
Spices or powdered food flavorings often trigger heartburn because of their high concentrations. When cooking food, use fresh herbs and spices to prevent heartburn.
Parsley, basil, and fresh oregano are useful for soothing the stomach
Step 6. Prepare the baked goods to make them taste better
Maybe you don't have an appetite if the menu is bland because it doesn't use savory or spicy cooking spices. Overcome this by baking ingredients. This method makes the natural sugars caramelize so that the food tastes better.
Baking ingredients is the same as baking cakes, but the food is cooked at 200°C and doesn't need to be covered with aluminum foil
Step 7. Eat lalap if cooked vegetables trigger gastric disorders
Some people prefer to eat fresh vegetables, instead of cooked vegetables because they are comfortable for the stomach. Eat fresh vegetables to find out their impact on the stomach.
- Make sure you wash the vegetables thoroughly so they are free of bacteria. Remember that bacteria are still alive if the vegetables are not cooked.
- Consumption of fresh vegetables can make constipation worse. Do not eat fresh vegetables if you are constipated.
Step 8. Increase your water intake to reduce stomach acid levels
Drinking plain water with every meal is a natural way to lower stomach acid levels to prevent or treat heartburn.
Some people say that bottled alkaline water can normalize stomach acid because it has a higher pH than tap water, but this has not been scientifically proven
Method 2 of 4: Avoiding Certain Foods
Be aware that some foods cause excess stomach acid. Certain foods tend to trigger heartburn or GERD, but you don't necessarily experience it after eating these foods. Prevent or treat heartburn and GERD by avoiding or reducing the consumption of the following foods.
Step 1. Avoid processed, fatty, or fried foods
These foods are digested more slowly and trigger excess stomach acid. Therefore, reduce the consumption of fried or processed foods and contain a lot of saturated fat, such as red meat.
Get used to cooking in other ways, instead of frying. Baking, steaming, or boiling foodstuffs can reduce saturated fat levels
Step 2. Reduce consumption of sour-tasting fruits and vegetables
Certain fruits, especially various types of citrus (such as lemons and limes) and tomatoes can increase stomach acid levels. So, limit the consumption of oranges and tomatoes to prevent or treat heartburn.
- Avoid products that use these fruits, such as tomato sauce or orange juice because they can trigger heartburn.
- Some people experience excess stomach acid if they eat cooked tomatoes. Consume fresh tomatoes to find out how they affect you.
Step 3. Limit consumption of chocolate and min
Chocolate, mint leaves, and peppermint tend to increase gastric acid secretion. Avoid these foods if you have stomach problems.
Step 4. Use non-spicy seasonings
Spicy foods, especially those that use cayenne pepper or red chili peppers, often trigger heartburn. To make the food taste better, use less spicy seasonings, such as red chili powder or black pepper.
If you like spicy food, use a little chili when cooking or eating food. Find out the tolerance limit of the stomach by increasing the consumption of chili little by little
Step 5. Use a small amount of garlic when cooking food
Garlic, whether fresh or powdered in various packages, is one of the triggers for heartburn. Reduce or avoid garlic consumption if you experience heartburn after eating foods that contain garlic.
When ordering food at a restaurant, let the waiter know that you are sensitive to garlic and would like the cook to use less garlic
Step 6. Avoid carbonated drinks
Even if you only drink sugar-free sparkling water, this drink can cause stomach acid to back up into the esophagus, which is known as acid reflux. Therefore, do not drink carbonated drinks while eating so that the stomach is free of problems and can digest food properly.
You can drink carbonated drinks a few hours after eating because there is less stomach acid when you don't eat food
Step 7. Reduce caffeine intake and don't drink alcohol
Caffeine and alcohol can trigger stomach acid reflux. So, avoid or overcome gastric problems by limiting caffeine consumption and not drinking alcohol.
Avoid caffeine if you experience heartburn after consuming caffeine
Step 8. List the foods and drinks that trigger heartburn
Some food ingredients often trigger gastric acid reflux, but the impact is not the same for everyone. Certain foods trigger heartburn, but others don't. Get in the habit of recording foods and drinks that cause excess stomach acid and don't eat them so that your stomach is free of problems.
Method 3 of 4: Changing Daily Habits
In addition to running a diet, you can prevent excess stomach acid by changing your lifestyle. Eating too much and strenuous physical activity after eating can trigger heartburn. So, eat food until the hunger is gone, but don't get full. You can prevent or treat heartburn by applying the following instructions.
Step 1. Eat your food slowly so you don't feel full
Eating in a hurry can cause satiety. So, make it a habit to eat slowly by gulping and chewing food until it is completely pulverized before swallowing. Do not scoop food until the last bite has not been swallowed.
If you have trouble eating slowly, chew your food while counting the number of times you chew your food
Step 2. Stop eating as soon as you feel full
Do not continue to eat food when you are starting to feel full. Otherwise, you will eat too much and experience heartburn.
When eating at a restaurant, ask for a container to take the food home if it's not finished. That way, you won't feel full and you have food ready to eat at home
Step 3. Eat small meals 4-5 times a day
Eating normal portions of food 3 times a day can trigger heartburn because the stomach experiences greater pressure. Instead of eating 3 times a day, make it a habit to eat 5 times a day with smaller portions so you don't feel full.
Ideally, you should consume 400-500 calories at each meal. Thus, you can meet your daily calorie needs by consuming 2,000-2,500 calories per day
Step 4. Get in the habit of sitting or standing with your body straight for 2 hours after eating
Stomach acid will back up into the esophagus, triggering heartburn if you lie down after eating. Instead of lying down, try to straighten yourself up when sitting or standing so that gravity pulls stomach acid down to prevent acid reflux.
Step 5. Wait 2-3 hours after eating if you want to exercise
Stomach ache if you exercise immediately after eating. Wait a few hours to make sure the digestion of food in the stomach is complete.
The waiting time depends on the sport you want to do. Your stomach should be empty if you want to do high-intensity exercise, such as running, but you don't have to wait too long if you want to lift weights because your body doesn't move up and down much
Step 6. Wear clothes that are slightly loose so that the stomach does not experience compression
Tight clothes put pressure on the stomach so that stomach acid backs up into the esophagus. Avoid heartburn by wearing clothes that are slightly loose so that the stomach or stomach is pressure free.
Step 7. Raise the head of the bed to prevent acid reflux at night
The position of the head at the same level as the stomach when lying down can trigger gastric acid reflux. If you often experience heartburn at night, stack a few pillows to support your upper body so that your head is higher than your stomach.
Use a bed whose mattress height can be adjusted so that you feel more comfortable when lying down
Step 8. Maintain a normal weight
Excess weight puts pressure on the abdominal cavity. Consult with your doctor to find out if you need to lose weight. If needed, he or she can help you develop a diet and exercise program to achieve and maintain your ideal weight.
Step 9. Quit or don't smoke
Smokers are at high risk for acid reflux or GERD. So, immediately stop smoking or do not start smoking.
Passive smokers are at risk for gastric problems. So, don't let other people smoke in the house or keep away from people who are smoking
Method 4 of 4: Taking Home Remedies
Many home remedies are thought to be able to treat heartburn, but not all of them work and some of them have been scientifically researched. If you have tried various methods, but are still experiencing heartburn, take the following home remedies and determine whether they are suitable for you. If not, take antacid tablets.
Step 1. Sip some ginger tea if you have heartburn
This step is useful in overcoming the symptoms of GERD because ginger can soothe the stomach. Prepare a cup of warm ginger tea and take a sip if your stomach starts to hurt.
You can brew packaged ginger tea or boil fresh ginger pieces in tea water and then strain
Step 2. Dissolve baking soda in water and drink to normalize stomach acid
Sodium bicarbonate which is commonly called baking soda can normalize stomach acid because it is alkaline so it is widely used in antacid drugs. Dissolve teaspoon of baking soda in 1 cup of water and drink until it runs out. If needed, do this step 3-4 times a day.
Before consuming a baking soda solution, take the time to consult with your doctor to make sure that this method is safe for you
Step 3. Consume honey and lemon juice to soothe the stomach
This solution is also useful for normalizing stomach acid. Add 1 tablespoon of fresh lemon juice and 1 tablespoon of honey into 1 cup of water and mix well. Take a sip to treat heartburn.
In addition, you can consume ginger tea with honey and lemon juice
Medical Overview
You can regulate stomach acid levels by following a diet, changing daily habits, and taking home remedies. Many people have successfully overcome heartburn by applying this method. If you've tried various ways, but the stomach is still problematic, see a doctor for a check-up. You may need to take medication as prescribed by your doctor to normalize gastric acid secretion. Whether by taking home remedies or undergoing medical therapy, try to prevent or treat heartburn so that this problem does not interfere with your daily routine.
