Instructions

• Step 1: Eat slowly Eat small meals and chew your food thoroughly. Numerous small meals are easier on your digestive system than one or two large meals.
• Step 2: Stay upright after eating Stay upright after eating to aid digestion. Don't lie down.
• Step 3: Don't eat right before bed Avoid eating right before bed. Food consumption less than two hours before sleep can lead to acid indigestion.
• Step 4: Elevate the head of your bed Raise the head of your bed 4 to 6 inches. The elevation makes it difficult for excess acid to rise up into the esophagus.
• Step 5: Eat a balanced diet Eat a balanced diet of whole grains and fibers, as well as fruits and vegetables. Healthy eating helps promote a healthy digestive system.
• TIP: Eat plenty of fruits, vegetables, lean protein, and whole grains.
• Step 6: Quit smoking If you smoke, stop now! Smoking weakens the lining of the stomach and causes excess acid.
• Step 7: Avoid stress Reduce stress and exercise regularly. Exercise helps regulate your appetite and improves your digestion, both of which will help prevent acid indigestion.
• FACT: Stomach acid is powerful enough to burn a hole through a piece of paper.

You Will Need

• A willingness to change your diet
• Foods high in whole grains and fiber
• A way to elevate your bed