How Eating Slower Can Help Manage Acid Reflux

Photo by Kyle Nieber from Unsplash

Does this sound familiar?

You grab something quick and eat it at your desk, in your car, or while watching your favorite show. Pretty soon you are looking down at a pile of crumbs wondering where it all went.

I've always been a fast eater. Whether I'm sitting down for a nice meal or grabbing something quick. I barely remember eating. I've been known to sit down and eat bags of chips and chocolates or munch on sunflower seeds until the whole bag is gone.

Because I have an irritated esophagus from years of acid reflux, often what slows me down are coughing fits due to not chewing my food enough. Hours later, my stomach hurts and the familiar burn of acid reflux shows up. This can happen even when the meal is completely acid-friendly.

One solution to this problem is to eat mindfully. Here are some tips:

What Is Mindful Eating?

Mindful eating is an intentional practice that focuses on eating with awareness and in the present moment. It involves paying attention to the taste, texture, and aroma of your food and how your body feels during and after eating. It also involves listening to your hunger cues and stopping when you are full. Mindful eating helps you slow down, reduce stress, and create a deeper connection with your food.

How Mindful Eating Helps Manage Acid Reflux

1. Slows Down Eating and Prevents Overeating

   • When you eat mindfully, you naturally slow down the pace at which you eat. This gives your brain more time to register fullness signals, which helps you avoid overeating. Overeating can increase stomach pressure, forcing the lower esophageal sphincter (LES) to relax and allowing stomach acid to back up into the esophagus, causing acid reflux. By eating slowly and paying attention to portion sizes, mindful eating helps reduce the risk of this happening.

     
     

2. Reduces Stress

   • Stress is a major trigger for acid reflux, as it can lead to increased acid production and a weakened LES. Mindful eating promotes relaxation by encouraging you to focus on the present moment. This reduces the stress and anxiety that can exacerbate reflux symptoms. By making eating a calm and enjoyable experience, mindful eating helps manage emotional triggers that contribute to acid reflux.

     
     

3. Promotes Better Digestion

   • Mindful eating encourages thorough chewing, which is essential for good digestion. When you chew food properly, it breaks down into smaller pieces, making it easier for the stomach to process. In addition, chewing releases saliva, which contains bicarbonate—a natural acid neutralizer. This helps balance the acidity in the stomach and esophagus, reducing the chances of reflux.

     
     

4. Increases Awareness of Trigger Foods

   • Eating mindfully allows you to be more aware of how specific foods affect your body. By focusing on the taste and sensation of each bite, you may notice how certain foods—like spicy dishes, citrus, or fatty foods—trigger discomfort or worsen acid reflux symptoms. This awareness allows you to avoid or minimize the consumption of these foods, helping to reduce the frequency of acid reflux episodes.

     
     

5. Improves Portion Control

   • Mindful eating helps you become more attuned to your body's hunger and fullness cues. Instead of mindlessly eating until you're overly full, mindful eating encourages you to listen to your body and stop when you're satisfied, not stuffed. This is particularly important for acid reflux sufferers, as large meals can put excess pressure on the stomach and LES, leading to reflux.

     
     

6. Helps with Emotional Eating

   • Mindful eating can help you recognize when you're eating due to emotions—whether it's stress, boredom, or sadness—rather than true hunger. Emotional eating can often lead to overeating or consuming foods that trigger acid reflux. By practicing mindful eating, you can become more aware of these emotional eating patterns and choose healthier ways to manage stress or emotions.

     
     

How to Practice Mindful Eating for Acid Reflux Relief

1. Eat in a Calm Environment

   • Create a peaceful atmosphere for your meals. Sit at a table without distractions like TV, phones, or computers. This allows you to focus fully on your food and your body's hunger and fullness signals.

     
     

2. Pay Attention to the Food’s Taste, Smell, and Texture

   • Before taking a bite, pause and take a moment to appreciate the aroma and appearance of your food. As you chew, focus on the taste, texture, and how the food feels in your mouth. This will help you slow down and enjoy your meal more mindfully.

     
     

3. Chew Thoroughly and Slowly

   • Take small bites and chew your food thoroughly. The more you chew, the easier it is for your digestive system to break down the food. This also promotes the release of saliva, which helps neutralize stomach acid.

     
     

4. Check in with Your Body

   • While eating, check in with your body to assess how hungry or full you feel. Pause between bites to assess your hunger levels and stop eating when you feel comfortably full—not stuffed.

     
     

5. Limit Distractions

   • Put away your phone, TV remote, or other distractions while eating. This allows you to focus solely on your food, helping you slow down and engage fully with the eating process.

     
     

6. Be Mindful of Portion Sizes

   • When you eat slowly and mindfully, it’s easier to recognize when you’ve had enough. Eating smaller, more frequent meals can help prevent the stomach from becoming too full and reduce the risk of acid reflux.

     
     

7. Notice How You Feel After Eating

   • After each meal, take note of how your body feels. Are you experiencing any discomfort or reflux symptoms? Tracking your symptoms can help you identify foods that might trigger acid reflux and make adjustments to your diet accordingly.

     
     

The Bottom Line

Mindful eating is a simple yet effective strategy for managing acid reflux. By slowing down, reducing stress, and becoming more aware of how different foods affect your body, you can significantly reduce the symptoms of acid reflux. In addition, mindful eating encourages healthier eating habits, such as portion control, better digestion, and improved emotional well-being.

So the next time you sit down for a meal, take a moment to breathe, focus on your food, and enjoy each bite. This small change can make a big difference in how your body handles food and can help you manage acid reflux more effectively.