Eat smaller meal portions for GERD (Acid Reflux)

Eating smaller portions throughout the day is important. This approach can help reduce the frequency and severity of acid reflux by minimizing the amount of food in the stomach at any one time.

When you eat large meals, the stomach expands to accommodate the increased volume of food. This expansion places additional pressure on the lower esophageal sphincter (LES), the muscle that separates the esophagus from the stomach. If the LES is weakened or relaxed, it may allow stomach acid to flow back into the esophagus, causing heartburn and discomfort.

By eating smaller portions, you reduce the volume of food and stomach acid. This decrease in stomach content lessens the pressure on the LES and can help prevent acid reflux. Smaller meals are also easier for the digestive system to process, which can further reduce the likelihood of reflux.

Practical Tips for Portion Control

- Frequent, Smaller Meals: Instead of three large meals, aim for five to six smaller meals throughout the day. This approach keeps the stomach from becoming too full and helps maintain steady digestion.

- Portion Sizing: Use smaller plates and bowls to naturally limit portion sizes. Be mindful of serving sizes and avoid overeating by paying attention to hunger and fullness cues.

- Slow Eating: Eating slowly and chewing food thoroughly can aid digestion and prevent overeating. It gives your stomach time to signal to your brain when it’s full.

- Balanced Meals: Focus on balanced meals that include a mix of lean proteins, whole grains, and vegetables. Avoid high-fat and spicy foods, as they can exacerbate GERD symptoms.

Incorporating smaller portions into your daily routine can be a simple yet effective way to manage GERD symptoms. By reducing the volume of food in your stomach and decreasing pressure on the LES, you can help alleviate discomfort and improve your overall digestive health.