How to Prevent Acid Reflux During Intermittent Fasting

Intermittent fasting (IF) is a popular way people are trying to manage their weight and improve their health. But many are finding that acid reflux can be an annoying side effect.

About 18.1-27.8% of people in North America have gastroesophageal reflux disease (GERD). It’s more common than you might think, and, in fact, worldwide cases jumped from 441.6 million in 1990 to 783.9 million in 2019. It's also slightly more common in women than in men.

If you're one of the many dealing with GERD or just want to avoid that burning feeling while trying IF, you’re in the right place. Here's how fasting and acid reflux are linked, as well as some simple tips to keep your stomach happy while you work on a healthier lifestyle.

Acid Reflux and Intermittent Fasting

Usually, when you eat, food travels down a tube called the esophagus and goes into your stomach. There's a little ring of muscle called the lower esophageal sphincter (LES) that acts like a gate, stopping stomach acid from coming back up.

But if that muscle gets weak or too relaxed, the acid can sneak up into your esophagus, causing that burning feeling called acid reflux.

One thing that can make acid reflux worse is eating a big meal right after fasting. Think of it like your digestive system has been on a break—if you hit it with a huge meal, it can make extra acid.

Also, foods like spicy or sour ones can make reflux worse. And if you go too long without eating, your stomach might make even more acid, which can be irritating.

So, if you want to do intermittent fasting (IF) for weight loss or health reasons, managing acid reflux is super important. This way, you can stick to your plan and reach your goals without that annoying burning feeling getting in your way.

Tips to Prevent Acid Reflux During Intermittent Fasting

Armed with the understanding of why reflux happens, here are some effective strategies that can keep it in check while you're trying your hand at intermittent fasting.

Optimize Your Eating Window

One of the easiest ways to help reduce acid reflux is to be wise when you set up your eating window. It's a horrible idea to eat too close to bedtime.

You should consume your last meal no later than two to three hours before you go to sleep. That way, your body has plenty of time to digest food and lessen the chance that reflux gets triggered by lying down on a full stomach.

Try eating earlier in the day instead of waiting until the evening. This can help reduce heartburn, especially if you get it at night a lot.

Dietary Adjustments

What you eat can cause acid reflux, so it’s important to pick your meals carefully, especially when ending a fast.

Don't Eat Trigger Foods: Some foods can make acid reflux worse. Items such as spicy foods, citrus fruits, caffeine, alcohol, soda, tomatoes, chocolate, and fried or fatty foods are notorious for causing heartburn.

If these foods make up a large part of your diet, you should try to decrease your intake and see if that helps your GERD symptoms.

Chew Slowly and Eat Mindfully: You'll be hungry, but you should take your time when you're ready to break the fast. Chew your food thoroughly and eat slowly instead of ravenously.

These steps help with a smoother digestion process and less stomach acid production. It's also a great tool to prevent overeating, another factor that can overload your digestive system.

Choose Alkaline Foods: One of the biggest mistakes people make when they're ending a fast is to go for the greasiest, heaviest food they can get their hands on. The first meal you have should be something like pasta Carbonara or a juicy cheeseburger.

Instead, go for something that's easier on the body, like lean proteins, complex carbohydrates, and alkaline fruits and vegetables (such as bananas, melons, and leafy greens). These kinds of foods are less likely to irritate your stomach lining and are way more gentle on your digestive system.

Eat Smaller Meals More Often: Another pro tip? Instead of eating one or two large meals during your eating window, try spreading out smaller, more frequent meals. It's another way to help prevent bogging down your digestive system and triggering reflux.

Lifestyle Changes

Making a few lifestyle changes can go a long way in preventing acid reflux during intermittent fasting:

  • Raise Your Bed: If you get reflux at night, try lifting the head of your bed a few inches. This helps keep stomach acid from coming back up while you sleep.
  • Stay Upright After Meals: Don’t lie down right after eating. Wait at least 2-3 hours to let gravity keep the acid in your stomach.
  • Manage Stress: Stress can make reflux worse, so try things like deep breathing, meditation, or yoga to relax.
  • Keep a Healthy Weight: Extra weight, especially around your belly, can cause reflux. Staying at a healthy weight can help reduce this.
  • Quit Smoking: Smoking makes it easier for acid to rise up. Quitting can really help control reflux.

Hydration

Drinking water can be a simple and effective way to help manage acid reflux. It works by diluting the stomach acid, which can make it less irritating and reduce symptoms. However, it’s important not to drink too much water right before or during meals.

When you have a lot of water in your stomach while eating, it can actually cause more pressure on your stomach, which might make reflux symptoms worse. Try to drink water throughout the day but be careful about timing when it comes to meals for the best results.

Supplements

Some supplements can help with digestion and reduce reflux:

  • Probiotics: These good bacteria support gut health and digestion. You can find them in foods like yogurt, sauerkraut, and kefir, or take them as a supplement.

  • Digestive Enzymes: Certain enzymes help break down food, making digestion easier and reducing reflux. Always talk to your doctor before starting any new supplements.

Some More Tips

  • Start Slowly: If you’re new to intermittent fasting, begin with shorter fasting times and slowly increase. This helps your body adjust and might prevent reflux.

  • Pay Attention: Pay attention to how your body responds to fasting and adjust your eating habits accordingly. If you notice certain foods or behaviors that trigger reflux, make changes as needed.

When to Seek Professional Help

These strategies are helpful for acid reflux management, but that doesn't mean that things can't or won't go wrong along the way. Knowing when to consult a healthcare professional during your IF journey is important. Please seek medical advice if:

  • Your acid reflux symptoms persist or worsen despite lifestyle changes

  • Reflux symptoms interfere with your daily activities or sleep

  • You experience difficulty swallowing or persistent chest pain

  • There are signs of bleeding, such as vomiting blood or black stools

A doctor can help determine if there’s an underlying issue and offer additional treatments or medications, if necessary.

Final Thoughts

Preventing acid reflux during intermittent fasting can be pretty straightforward. If you pick the right foods, eat at the right times, and make a few small changes, you can fast without the discomfort of reflux.

Everyone is different, so these tips may work better for one person than the next. But, that's the fun of trial and error, sort of. You wouldn't want to go through GERD symptoms if you don't have to, but that's why we recommend starting out slow and gradual when coming off of a fast.

You'll find a rhythm eventually and learn what works best for you. With some changes and careful choices, you can manage acid reflux and stay on track for better health. If you need more help, don’t be afraid to talk to a healthcare professional.