Control portion sizes. Overeating can cause relaxation of the esophageal sphincter, allowing stomach acid to enter the esophagus and damage its lining. Eat slowly and thoroughly chew food to reduce gastric burden and aid digestion. Avoid heavy meals at night to prevent food stagnation in the digestive tract; refrain from eating within 4 hours of bedtime.
Minimize consumption of irritants like tobacco, alcohol, and carbonated beverages.
Tobacco, alcohol, and carbonated drinks irritate the digestive tract, potentially weakening the lower esophageal sphincter. Strong spirits, in particular, reduce the frequency of esophageal contractions.
Control fat intake
Fats increase satiety, slow gastric emptying, stimulate gallbladder contraction and secretion, and reduce esophageal sphincter tone. Opt for light, low-fat meals and limit fried foods.
Increase protein intake
Protein intake helps stimulate gastrin secretion, increasing lower esophageal sphincter pressure. Therefore, appropriately increase foods rich in protein, such as lean meats and soy products.
Limit Spicy and Sweet Foods
Minimize consumption of heavily seasoned, sour, spicy, or excessively salty foods. Overly strong flavors stimulate gastric acid secretion. Small amounts of ginger or pepper may warm the stomach and protect the gastric mucosa.
Sweet foods hinder digestion, often causing gas buildup in the stomach leading to bloating and indigestion. They also increase gastric acid concentration.
Maintain a regular daily routine and limit extremely cold or hot foods. Eat meals at consistent times and locations, eliminating old bad habits. For instance, skipping daytime meals and relying on late-night snacks as a "make-up" meal is incorrect. Overeating or consuming rich foods at night burdens the stomach, easily leading to indigestion, constipation, obesity, and other ailments.
The stomach prefers warmth and dislikes cold, so minimize cold foods and favor warm ones. Drinking a glass of milk each morning helps protect the gastrointestinal mucosa. Gastric disorders are chronic conditions that require nurturing to heal, so establish healthy routines in both lifestyle and dietary habits.