Hiatal hernia is a condition that occurs when the upper part of your stomach bulges through the diaphragm into your chest.

This can lead to acid reflux, heartburn, and other digestive issues. If you’ve been diagnosed with hiatal hernia, you may be wondering how to manage your symptoms.

Here are eight steps you can take to manage hiatal hernia properly.

Eat a Hiatal Hernia-Friendly Diet

• Avoid foods that trigger acid reflux

Avoiding foods that trigger acid reflux is an essential step in managing hiatal hernia properly.

Some common food triggers include spicy, fried, or fatty foods, citrus fruits, tomatoes, chocolate, coffee, and carbonated beverages.

These foods can relax the lower esophageal sphincter (LES), which is a muscle that separates the stomach from the esophagus, and allow stomach acid to flow back up into the esophagus, causing heartburn and other symptoms.

To prevent this from happening, it’s important to avoid these foods and replace them with hiatal hernia-friendly options, such as lean proteins, whole grains, vegetables, and non-citrus fruits.

Eating smaller, more frequent meals and chewing your food thoroughly can also help reduce the risk of acid reflux.

By making these simple changes to your diet, you can minimize your symptoms and improve your quality of life.

• Eat smaller, more frequent meals

Eating smaller, more frequent meals is a helpful strategy for managing hiatal hernia and reducing the risk of acid reflux.

When you eat large meals, your stomach expands and puts pressure on the LES, which can cause stomach acid to flow back up into your esophagus.

By eating smaller meals, you can prevent this from happening and keep your stomach from becoming too full.

It’s also important to eat slowly and chew your food thoroughly, which can help with digestion and reduce the risk of reflux.

Additionally, avoid lying down immediately after eating, as this can further increase the risk of acid reflux.

By making these changes to your eating habits, you can manage your hiatal hernia symptoms and improve your overall digestive health.

• Chew your food thoroughly

Chewing your food thoroughly is an important step in managing hiatal hernia properly.

When you chew your food, you break it down into smaller pieces that are easier for your stomach to digest.

This reduces the risk of acid reflux by allowing your stomach to empty more quickly and preventing it from becoming too full.

Taking the time to chew your food also helps you eat more mindfully, which can lead to better digestion and fewer digestive symptoms.

In addition, chewing your food thoroughly can help you feel more satisfied and prevent overeating, which can also be beneficial for weight management.

By making a conscious effort to chew your food slowly and thoroughly, you can improve your digestion, reduce the risk of acid reflux, and support your overall health and well-being.

• Avoid lying down after eating

Avoiding lying down immediately after eating is another important strategy for managing hiatal hernia and reducing the risk of acid reflux.

When you lie down, gravity is no longer helping to keep stomach acid in your stomach.

This can allow acid to flow back up into your esophagus, causing heartburn and other symptoms.

To prevent this from happening, try to remain upright for at least two to three hours after eating.

You can also elevate the head of your bed to help reduce the risk of reflux at night.

By being mindful of your posture after meals, you can minimize your symptoms and support your digestive health.

Maintain a Healthy Weight

• Exercise regularly
• Follow a balanced diet
• Avoid overeating

Manage Stress

• Practice relaxation techniques
• Get enough sleep
• Stay active

Modify Your Sleeping Position

• Elevate your head
• Sleep on your left side
• Avoid sleeping on your back

Quit Smoking

• Smoking can worsen hiatal hernia symptoms
• Talk to your doctor about quitting options

Avoid Tight Clothing

• Tight clothing can put pressure on your stomach and diaphragm
• Wear loose-fitting clothing

Stay Hydrated

• Drink plenty of water
• Avoid carbonated beverages

Cure Hiatal hernia

• Talk to your doctor about medication options
• Surgery may be an option for severe cases
• Your body can heal itself

Conclusion

Managing hiatal hernia may seem daunting, but by following these simple steps, you can improve your quality of life and reduce your symptoms. Don’t let acid reflux triggers control your life. Share this post and comment below if you found these tips helpful.