What Is Acid Reflux? Causes, Side Effects and Strategies

If you’ve ever felt like your chest is on fire after a meal, you’re no stranger to acid reflux. While experiencing occasional reflux is normal, recurrent acid reflux is not. And it may lead to other health issues in the long run. The good news is there are strategies to stop reflux before it happens. 

If that sounds encouraging, keep scrolling to learn what acid reflux is, its symptoms, triggers and strategies to nip it in the bud.

What Is Acid Reflux?

Your stomach contents are meant to only flow one way—downward. But sometimes, food flows back into the esophagus. That’s acid reflux.1 

Why does it happen? Normally, the muscle that separates your stomach from your esophagus (called the lower esophageal sphincter) is supposed to stay tightly closed when you aren’t eating. However, when the muscle becomes relaxed for too long or becomes weak, your stomach contents may seep backward into the esophagus and even up into your mouth.

Symptoms of Acid Reflux

Chances are, you’ve already experienced acid reflux. One of the most common symptoms is heartburn, that painful burn in your chest that sometimes happens after a meal or if you lie down after eating. The other telltale sign is food backing up into your mouth, which may cause an unpleasant sour taste. As uncomfortable as acid reflux may be, it’s usually not a problem if it only happens occasionally. However, when reflux occurs repeatedly, it may cross the line into a chronic condition called gastroesophageal reflux disease (GERD). In addition to chest pain, GERD may lead to longer-term symptoms such as nausea, difficulty swallowing and hoarseness.

Causes of Acid Reflux

Acid reflux may have several causes, especially certain foods, says Kansas-based registered dietitian Cheryl Mussatto, M.S., RD, LD. While everyone has different triggers, major offenders include fatty or spicy foods, citrus fruits, tomatoes, onions, chocolate, coffee, alcohol, carbonated beverages, acidic juices and mint, she explains. In addition, large meals and lying down too soon after eating can also increase the likelihood of acid reflux.

Certain medications can also cause or worsen acid reflux. These include calcium channel blockers to treat high blood pressure, nonsteroidal anti-inflammatory drugs, benzodiazepines, tricyclic antidepressants and some asthma medications. 

Even your anatomy may predispose you to the condition. For instance, people with a hiatal hernia, where part of the upper stomach pushes up into the diaphragm, are also more likely to experience acid reflux. Pregnancy can also be a culprit due to the increased pressure on the stomach from the baby, says Mussatto.

Side Effects of Acid Reflux

As uncomfortable as acid reflux may be, it’s usually not a problem if it only happens occasionally. Longer-term GERD is another story, as chronic acid exposure may cause damage from the mouth down through the esophagus. 

In the mouth, acid can eventually wear down tooth enamel and promote tooth decay.  Lower down in the digestive tract, acid backsplash into the esophagus may cause inflammation that alters the esophageal lining. This may eventually lead to the formation of an esophageal stricture, a type of scar tissue that narrows the esophagus, making it difficult to swallow.  Chronic acid reflux may also cause laryngitis, where the voice box becomes sore and inflamed, possibly making speaking challenging.  

In extreme cases, the backflow of stomach acid may even cause bleeding and possibly ulcers. When esophagitis is severe and chronic, it may increase the odds of developing a condition called Barrett’s esophagus, which may lead to esophageal cancer.  

Strategies to Improve Acid Reflux

If you are experiencing occasional acid reflux, natural heartburn remedies and lifestyle changes like these can help.

Learn Your Trigger Foods

While some foods are notorious for triggering reflux, not everyone has the same ones, says Michael Schopis, M.D., a gastroenterologist with Manhattan Gastroenterology. He recommends tuning into your diet and developing a list of foods that set off your reflux and limiting their consumption.

If that sounds overwhelming, consider speaking with a registered dietitian. They can work with you to determine which foods are your biggest offenders and develop an anti-GERD eating plan that includes nutritious substitutions you can comfortably eat.

Eat Slowly

“The digestion process starts as soon as you take your first bite inside the mouth,” says Schopis. “The more you chew and take your time eating, the more saliva and enzymes are produced to begin breaking down the food, which means your stomach doesn’t have to work as hard [and] doesn’t have to produce as much acid.”

Try Smaller Portions

When you take your time, you typically don’t end up eating as much, says Schopis. “If you eat a lot in one sitting, your stomach is more likely to produce more acid, resulting in more reflux,” he adds. It can also be helpful to stop eating and drinking two to three hours before bedtime to give your stomach time to empty.

Stay Upright After Eating

After eating, it is best to sit upright, stand or go for a walk before lying down.

Then, when you are ready for bed, keep your head elevated with a few extra pillows to prevent food from creeping back up into your esophagus.

Wear Loose-Fitting Clothing

Tight jeans aren’t just uncomfortable. They can also put undue pressure on your stomach, so try wearing loose-fitting clothing when possible.  

Stay Physically Active

Research reveals that engaging in 150 minutes of physical activity per week may reduce the risk of developing GERD by 72%. Why? Exercise helps promote a healthy body weight, which can prevent excess pressure on the lower esophageal sphincter. And if you smoke (another risk factor for reflux), exercise is especially beneficial.  

The Bottom Line

Acid reflux (aka heartburn) happens to everyone sometimes. While certain foods and medications may increase the risk of reflux, there are also diet and lifestyle changes that can help. One great place to start is with a food diary, which can help you identify your personal triggers. Other helpful strategies include eating slowly, having smaller meals, avoiding lying down after eating, wearing loose-fitting clothing and being physically active.

While occasional reflux won’t hurt you, chronic reflux can lead to a harmful condition called gastroesophageal reflux disease (GERD). If you experience acid reflux regularly, speak with your health care provider, who may also recommend certain medications to manage your condition.