Heartburn may feel like your heart is on fire, but what’s “burning” is actually your esophagus. Acid reflux, or gastroesophageal reflux disease (GERD), occurs when the stomach acids enter the esophagus, causing pain and burning sensations. Left untreated, GERD can lead to serious medical consequences, including narrowing of the esophagus, bleeding, or even a condition called Barrett’s esophagus, which increases your risk of developing esophageal cancer.
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In fact, the experts have found a simple way to prevent GERD in the first place: Eat more slowly. Researchers at the Medical University of South Carolina in Charleston did a case study by feeding 690-calorie meals to 10 healthy volunteers, instructing them to finish the meal in either five or 30 minutes on alternating days. Participants were monitored for 2 hours after finishing their meals. Those who took 30 minutes to eat experienced fewer episodes of acid reflux or GERD compared to subject who finished eating in five minutes.
People need to slow down many areas of their lives, especially mealtime. Besides aiding your digestion, eating your meals slowly can help your waistline too, by giving your stomach a chance to communicate to your brain that it’s full. Time yourself, just to see how long it takes you to eat an average meal. Try to take a full 20-30 minutes (you might have to build up to this slowly) to finish your food. If you are experiencing heartburn or discomfort after meals on a regular basis, see your doctor, before GERD causes irreversible damage.
Besides learning to eat slowly, knowing what type of food to avoid is equally important.
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