overeating food causes Heat burn Acidity in stomach

things you should avoid for acid reflux foods and heat burn

Acid reflux is a common digestive issue that can cause discomfort and disrupt our daily lives. It often occurs after overindulging in food, making it essential to understand the relationship between acid reflux and overeating. In this article, we’ll explore acid reflux, its causes, symptoms, and easy-to-understand strategies to prevent and manage it.

What is Acid Reflux?

Acid reflux, also known as heartburn, is a condition where stomach acid flows back into the esophagus. The esophagus is the tube that carries food from your mouth to your stomach. Normally, a ring of muscle at the bottom of the esophagus called the lower esophageal sphincter (LES), keeps this acid from moving upward.

Causes of Acid Reflux

Overeating: One of the most common causes of acid reflux is overindulging in food. When you eat more than your stomach can comfortably handle, it puts extra pressure on the LES. This can cause it to weaken or malfunction, allowing stomach acid to flow into the esophagus.

Unhealthy Eating Habits: Besides overeating, certain eating habits can also contribute to acid reflux. Eating large meals too close to bedtime, snacking on spicy or fatty foods, and consuming carbonated beverages can increase the likelihood of experiencing heartburn.

Being Overweight: Excess weight, especially around the abdomen, can put additional pressure on the stomach and LES. This can lead to acid reflux and worsen the condition.

Symptoms of Acid Reflux

The symptoms of acid reflux are relatively easy to recognize, and they can range from mild to severe:

Heartburn: This is a burning sensation in the chest that often occurs after eating or lying down. It is a hallmark symptom of acid reflux.

Regurgitation: Acid and partially digested food can come back up into the mouth, causing an unpleasant sour taste.

Burping: Frequent burping after meals can be a sign of excess stomach acid.

Difficulty Swallowing: Some people with acid reflux may experience a sensation of food getting stuck in the throat.

Chest Pain: While acid reflux usually causes a burning sensation, it can sometimes be mistaken for chest pain.

Preventing Acid Reflux from Overeating

Preventing acid reflux when overeating doesn’t require complex strategies. Here are some simple tips that anyone can follow:

Practice Portion Control: Be mindful of your portions. Eat until you’re comfortably full, not until you’re stuffed. Smaller, more frequent meals can help prevent overeating.

Eat Slowly: Chew your food thoroughly and savor each bite. Eating slowly gives your stomach time to signal your brain that you’re full, reducing the risk of overeating.

Avoid Trigger Foods: Steer clear of foods and beverages that are known to trigger acid reflux, such as spicy, fatty, and citrusy items, along with caffeine and carbonated drinks.

Don’t Lie Down Immediately: Give your body time to digest your meal. Avoid lying down right after eating, as this can increase the risk of acid reflux. Aim to stay upright for at least two to three hours after a meal.

Elevate the Head of Your Bed: If you often experience acid reflux at night, consider raising the head of your bed by a few inches. This can help gravity keep stomach acid from flowing into the esophagus.

Managing Acid Reflux

If you occasionally experience acid reflux despite following preventive measures, there are several simple ways to manage it:

Antacids: Over-the-counter antacids like Tums or Rolaids can help relieve heartburn by neutralizing stomach acid. These are available in various flavors and forms.

Lifestyle Changes: Incorporate lifestyle changes such as losing weight, quitting smoking, and avoiding tight-fitting clothing. These changes can reduce the frequency and severity of acid reflux.

Dietary Modifications: Keep a food diary to identify trigger foods and eliminate them from your diet. Focus on a balanced diet with plenty of fruits, vegetables, and lean protein.

Avoid Large Meals at Night: If nighttime acid reflux is a problem, opt for smaller dinners and avoid heavy, spicy, or fatty foods close to bedtime.

Raise Your Head: Use pillows or a wedge pillow to elevate your upper body while sleeping. This can help reduce acid reflux at night.

When to Seek Medical Help

While most cases of acid reflux can be managed with simple lifestyle changes and over-the-counter medications, it’s essential to consult a healthcare professional if:

You experience frequent or severe heartburn.

Your symptoms persist despite making dietary and lifestyle changes.

You have difficulty swallowing or unexplained weight loss.

You develop chest pain or suspect heart problems.

In some cases, acid reflux can be a symptom of a more severe condition, such as gastroesophageal reflux disease (GERD) or a hiatal hernia. If your doctor suspects an underlying issue, they may recommend further tests or treatments.


Understanding acid reflux and its connection to overeating doesn’t require a medical degree. With some simple adjustments to your eating habits and lifestyle, you can minimize the discomfort of acid reflux and enjoy your meals without the fear of heartburn. Remember to eat mindfully, avoid trigger foods, and take the necessary steps to manage your symptoms if they persist. In most cases, simple changes can lead to a significant improvement in your overall quality of life.