You’re having a hearty meal with friends or with your family, only to be interrupted by a sudden burning sensation that starts to creep up your chest.
There goes your acid reflux!
It’s a nasty experience that many of us have faced and this often occurs during or after eating.
So, what is acid reflux and why does it happen?
Continue reading to know more about this condition, the causes, and what should do whenever stomach acid travels up and out through your mouth.
Acid reflux in a nutshell
Acid reflux occurs when stomach acid flows back into the esophagus (that’s the tube connecting your mouth to your stomach) and this backwash, known as “reflux”, can irritate the lining of the esophagus which could create a discomfort that is commonly known as “heartburn”.
Now you might be asking this: I have acid in my body?
Yes, we all do. You see, the human body naturally contains acid and most of it is in our stomach.
This stomach acid is made up of hydrochloric acid, which does the work of digesting what you eat and also protect yourself in case you swallowed any harmful bacteria.
The primary causes of acid reflux
Here’s the thing: acid reflux can be caused by just one or several factors.
And in case you want to know the primary causes, here they are:
#1 The food that you eat
Love spicy foods, fatty meals, chocolate, caffeine or alcohol? These can weaken you lower esophageal sphincter or LES.
Now before we continue, it’s important for you to know what the LES is because this will be mentioned several times.
Without going too technical, the LES is a muscle shaped like a ring located at the lower end of the esophagus. It’s purpose? To block anything inside your stomach contents from moving back up into the esophagus.
So remember, as long as the LES remains closed, stomach acid stays where it belongs.
Now keep that in mind and let’s continue.
So, back to eating the common triggers. These could make the muscles of your LES weak and cause those corrosive acid to well up.
#2 That extra weight
Carrying a few extra pounds? That could be stirring up your acid reflux.
Here’s why: excess weight puts added pressure on your abdomen, and that extra force weakens the LES.
And here’s the kicker: the more weight you carry, the more likely you are to deal with acid reflux.
#3 Pregnancy (nope, you can’t blame the baby for this one!)
Got a little one on the way? Congrats! But pregnancy isn’t just about cravings and cute baby clothes.
What happens is that your body goes through some serious hormonal shifts, and that can spell trouble for your LES again.
As your hormones fluctuate, they relax muscles that should stay tight—and that includes the LES.
And when I say “relaxed”, I don’t mean in a good way. This isn’t the kind of relaxation you’d want—think of it more like an open gate letting acid roam free. Not fun.
#4 If you’re a regular smoker
Light up often? We need to talk.
Aside from the obvious health risks—lung disease, heart issues, the whole deal—cigarette smoking can also mess with your digestive system in a big way.
Here’s how: smoking weakens your LES, it sets the stage for heartburn and there you go, a full-blown acid reflux attack.
And that’s not all. Smoking stimulates stomach acid production, so it actually makes things even worse.
More acid, more irritation, more reflux. Simply say: lighting up is basically adding fuel to the fire—literally.
#5 Those meds that you take
Got a prescription? It might be messing with your stomach.
Some medications can trigger acid reflux, even if you wouldn’t expect them to. And if you’re wondering which ones are the usual culprits, here’s a quick rundown:
- Nonsteroidal anti-inflammatory drugs (NSAIDs) – Think ibuprofen or aspirin. They help with pain but can also irritate your stomach lining.
- Calcium channel blockers – Used for high blood pressure, but they can relax the lower esophageal sphincter (LES) a little too much.
- Muscle relaxants (some types) – Great for easing tension, not so great for keeping stomach acid where it belongs.
These are just the usual suspects, but other meds can also stir up trouble.
#6 Eating large meals and those late-night snacks
A big, satisfying meal after a long day sounds great, right?
But here’s the thing: your stomach doesn’t exactly share your excitement.
See, when you load up on a massive portion of food, your stomach has no choice but to stretch and expand to accommodate everything you’ve just eaten.
And while that might not seem like a big deal at first, here’s where things get tricky:
A fuller stomach means more pressure on your LES, and when that little muscle gets overwhelmed, it leads to that all-too-familiar burning sensation that ruins your post-meal comfort.
And don’t even get me started on late-night snacking.
If you’re the type to grab a quick bite before bed—whether it’s a handful of chips, a bowl of ice cream, or a full-on midnight feast—you’re making it even easier for stomach acid to creep up.
#7 Lying down after a meal
That meal hit the spot, didn’t it?
Now you’re feeling drowsy, your couch is calling, and the idea of lying down for a quick nap sounds perfect.
Well, you might be setting yourself up again for an acid reflux nightmare.
When you lie down too soon after eating, gravity isn’t on your side anymore. Normally, it helps keep the acid down in your stomach.
But the moment you recline, those stomach contents can easily travel back up and trigger that dreaded burning sensation.
So, what are the common symptoms?
Not sure if you have acid reflux? Here are the telltale signs that could mean your digestive system is fighting back.
- Heartburn (for some, this can be mistaken for a heart attack)
That slow-burning fire creeping up your chest? Classic heartburn. Some even mistake it for something far worse.
It usually kicks in after eating and gets even nastier when you bend over or lie down.
The reason? Stomach acid sneaking into places where it doesn’t belong.
Is it dangerous? Not really but it sure feels like it.
- A sour or bitter-taste in your mouth
Ever had an unpleasant, acidic taste creeping up your throat? That’s stomach acid making its way into your mouth and it often leaves a sour or bitter aftertaste.
It’s not just uncomfortable. It’s clear sign that your stomach’s contents are heading in the wrong direction.
- Trouble in swallowing food
Feeling like food is getting stuck in your throat or chest? That’s called dysphagia.
And it’s not just annoying—it can be painful too.
If it keeps happening, it might even lead to nutritional deficiencies if ignored.
- A cough that just won’t quit
A nagging cough that doesn’t come with a cold? Acid reflux might be the reason.
When stomach acid irritates your throat and airways, it can trigger persistent coughing—especially after meals or at night.
- Sore throat or hoarseness in your voice
Notice a raspy voice or a sore throat that just won’t go away?
Acid exposure can inflame your vocal cords and this could cause hoarseness and persistent throat irritation.
- Bloating and burping
Feeling uncomfortably full? Burping way more than usual?
Acid reflux can trap excess gas and this can cause bloating and could make you swallow more air—which only makes the burping worse.
If your stomach feels like an overinflated balloon, it’s a sign that your digestive system is struggling.
What you should do
Managing acid reflux isn’t just about popping a pill. You need to do some changes to keep those symptoms in check.
A combination of lifestyle adjustments and medications can help:
A couple of lifestyle adjustments
First of all, rethink your diet
Let’s talk about the usual culprits—spicy foods, citrus, caffeine, and anything soaked in grease. If your meals look like a checklist of these, it’s time for a rethink.
Now, instead of piling your plate with reflux-triggering foods, go for something gentler:
- Lean proteins
- Whole grains
- Fiber-rich veggies
- Alkaline foods
These can keep your stomach from working overtime.
Oh, and portion control? That’s your new best friend.
Eating smaller meals throughout the day helps prevent that overstuffed, ready-to-explode feeling.
Time to watch your weight
Remember when I said that extra weight can put a ton of pressure on your stomach?
Well, it’s not just about looking slim or how your old jeans fit. We’re more focus on keeping your acid reflux at bay.
There’s no need to undergo a crash diet or go through some extreme gym routine (unless you want to).
Even shedding just a few pounds can reduce the strain on your digestive system.
Start with small, manageable changes—like:
- Swapping sugary sodas for water
- Taking the stairs instead of the elevator
- Adding a daily 20-minute walk
These tiny tweaks add up fast, and your stomach will thank you.
A change in your sleep game
Sleeping flat is the enemy when it comes to acid reflux.
That’s because you’re giving your stomach acid gets a free pass to creep up so if don’t be surprised if you’re experiencing that burning sensation at 2 AM.
All you need to do is to make sure that your head is elevated while you’re sleeping. A wedge pillow or an adjustable bed frame can work wonders.
Stay off the couch or bed after eating
I get it. A big meal makes you want to curl up on the couch, binge your favorite show, and call it a day.
But lying down too soon is a recipe for disaster.
Give your body at least two hours (yes, that long) to digest before reclining.
Instead of lounging, take a light stroll. And no, it doesn’t have to be a marathon—just moving around helps your digestion and keeps acid from making a surprise visit up your throat.
Loosen up your wardrobe (yourself too!)
Tight waistbands, belts, and snug-fitting outfits don’t just make you uncomfortable. These can squeeze your stomach and push acid upward.
If your clothing leaves deep red marks on your skin at the end of the day, that’s your body telling you: Ease up!
Opt for relaxed, breathable fabrics that give your midsection room to breathe.
And let’s be real—who doesn’t love a little extra comfort?
Good choice of medications
The good news is that you’ve got options when it comes to treating acid reflux.
Whether you need quick relief or long-term management, here’s what you should know:
Option #1: Antacids – fast but temporary relief
These over-the-counter meds neutralize stomach acid on contact and give rapid relief from heartburn and indigestion.
But don’t rely on them too much—overuse can cause side effects like constipation or diarrhea.
Option #2: H2 receptor blockers – longer-lasting control
Medications like cimetidine, ranitidine, famotidine, and nizatidine reduce acid production by blocking histamine receptors in the stomach.
They’re great for mild to moderate acid reflux and last longer than antacids.
Option #3: Proton pump inhibitors (PPIs) – stronger and longer Relief
If H2 blockers aren’t enough, PPIs like rabeprazole step in. These shut down acid production more effectively and provide extended relief.
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Option #4: Anticholinergics – your last resort
When other treatments don’t cut it, doctors may prescribe anticholinergics like glycopyrrolate, though they’re typically reserved for specific cases.
When to see a doctor
Tried tweaking your diet, cutting back on those late-night snacks, popped a few antacids and yet—acid reflux just won’t quit? Then It might be time to bring in the pros.
Here’s when you should stop experimenting and pick up the phone:
- Swallowing feels off – If food keeps getting stuck or feels like it’s going down the wrong way, don’t ignore it.
- Mysterious weight loss – Dropping pounds without trying? That’s a red flag.
- Chest pain – Heartburn is annoying, but if it starts mimicking a heart attack, you need a doctor, fast.
You don’t have to just deal with it
Acid reflux is common, sure. But suffering through it can be avoided.
Knowing what sets it off and taking the right steps—whether it’s switching up your meals, finding the right meds, or getting a specialist’s opinion—can make all the difference.
If you’re still dealing with symptoms despite doing everything right, don’t just wait and get checked by a doctor. They can help find the real culprit and get you on a treatment plan that actually works.
I’m ending this guide with a statement from Dr. Michal “Misho” Hubka, a thoraco-esophageal surgeon at Virginia Mason Franciscan Health:
“All patients who are experiencing reflux should consult their primary care physician,” Dr. Hubka said. “If they develop additional symptoms such as difficulty swallowing or regurgitation of food, they should for certain both contact their primary care physician and seek help of a specialist.”