Individualized plan for lifestyle changes to manage reflux-like symptoms

 Add in fruits or vegetables at each meal (avoid citrus).

  Use plant-based fats over animal fats.

  Opt for whole grains such as whole wheat, brown rice, oats, teff, millet, quinoa.

  Swap out animal proteins for plant-based options, eg, lentils, pulses, seeds, nuts, and legumes.

  Serve smaller portion sizes to help you reduce meal volume.

  Use smaller plates and utensils to feel satisfied with smaller amounts.

  Choose water or tea over high-sugar drinks.

  Eliminate carbonated beverages and caffeine if they trigger symptoms.

  Enjoy small desserts a few days in a week or substitute with fruit to finish a meal.

  Limit alcohol.

  Finish eating approximately 3 hours before lying down.

  Wear loose clothing to reduce pressure around the belly.

  Practice deep breathing or other stress reduction techniques before sleep.

  Avoid alcohol before bed.

  Elevate head of bed when sleeping, ideally using a wedge pillow or by adjusting mattress or head of bed.

  Accumulate 20 to 30 minutes of physical activity on most days of the week such as walking, swimming, dancing, exercise classes, or cleaning.

  Add in 2 days of strength and flexibility training such as weight training, yoga, Pilates, etc.

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