“Don’t Super Size Me”…Control Your Portion Size and Stop Acid Reflux

 

Overating

Restaurants in Houston have super-sized everything, from drinks to meals. We have developed overeating habits inside and outside our homes. Large meals over-stretch the stomach, which in turn pulls the lower esophageal sphincter, LES, wide open. Over time, repetitive overeating and pulling on the LES results in irreversible damage. A damaged LES allows acid to escape into the esophagus, leading to chronic acid reflux or GERD.

How to avoid overeating?

  1. Do not skip breakfast. Breakfast is the most important meal of the day. Eating a healthy and balanced breakfast controls your hunger throughout the day, especially in the evening. Most individuals who skip breakfast in the morning tend to overeat at dinnertime. A heavy meal close to bedtime is a recipe for acid reflux.
  2. Eat slowly. Do not eat while driving or watching TV. Develop the habit of what we call mindful eating. Listen to your body cues for hunger and satiety. Put down your fork between each bite and chew your food very well.
  3. Eat small meals. Do not “super-size” your meals. Try using a smaller plate at home. One serving of cooked meat is the size of your palm.

 If these tips don’t help minimize your frequent heartburn, contact Houston Heartburn and Reflux Center. Dr. Darido offers comprehensive heartburn evaluation and effective treatment solutions for acid reflux.