To prevent or relieve heartburn, it is recommended to reduce portion sizes, limit foods that are very high in fat or saturated fats (such as certain red meats), avoid carbonated beverages, and avoid lying down immediately after meals.

noli's read

The recommendation to avoid lying down right after a meal is based on solid evidence: a 2021 systematic review listed on the PMC scientific portal confirms that an interval of less than three hours before bedtime is strongly correlated with the occurrence of reflux. Similarly, reducing portion sizes and limiting fats is validated by the guidelines of the American Society for Gastrointestinal Endoscopy, as heavy meals slow down digestion and overload the anti-reflux valve. Regarding red meat, the discomfort stems mainly from its high saturated fat content, whereas lean proteins tend to support the tone of this valve according to clinical advice sheets. Conversely, the impact of carbonated beverages is slightly exaggerated: a systematic literature review published in *Alimentary Pharmacology & Therapeutics* shows that there is no direct and systematic evidence that they trigger heartburn in all profiles. Finally, the allusion to a bacterium disrupting the stomach is relevant, although research shows that its exact role in overall acidity varies greatly from one person to another.

the sources

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