Acid reflux, or GERD, affects millions of Americans. In Houston, the heat, busy city life, and local food culture can add extra challenges. Small daily habits may trigger burning sensations, especially at night. In this post, we’ll explore five common habits that make acid reflux worse. We’ll also share acid reflux lifestyle tips from Houston doctor Dr. Bharat Pothuri. Our goal? To give you easy, gastroenterologist-approved tips to reduce reflux and feel better fast.
Meet Dr. Bharat Pothuri
Dr. Pothuri is a board-certified gastroenterologist in Houston. He sees reflux patients from Montrose to West University. “Changing simple habits can cut down heartburn episodes by up to 70%,” he says. Ready to learn how your habits affect acid reflux symptoms? Let’s dive in.
Why Timing Matters
Eating a big plate of spicy fajitas at midnight is fun—until the burn sets in. Studies show that lying down soon after dinner allows stomach acid to wash back into the esophagus. These are habits that make acid reflux worse at night.
Dr. Pothuri notes, “Your stomach needs at least two to three hours to empty. Late meals leave acid sitting against the valve that closes off the esophagus.”
Tips to Improve Your Evening Routine
Trigger Foods and Patterns
Certain foods weaken the lower esophageal sphincter (LES). When LES relaxes inappropriately, acid creeps upward. Key eating habits that lead to acid reflux include:
“Pick milder options when you dine out in Houston,” advises Dr. Pothuri. “Grilled fish or baked chicken can be just as tasty without the burn.”
Healthy Swaps:
Why Slouching Hurts
Slumping on the couch or hunching over your desk can squeeze your abdomen. This pressure pushes acid upward, igniting heartburn. The poor posture and acid reflux connection is strong—your spine’s shape directly impacts your stomach.
WebMD explains that keeping your torso straight helps the LES work properly. “A simple stretch or ergonomic chair in your Houston home or office can make a big difference,” says Dr. Pothuri.
Quick Posture Fixes
The Gut-Brain Link
Stress does more than nag your mind—it revs up stomach acid production. When you worry, your body releases cortisol. That hormone may slow digestion and weaken the LES. This is how stress contributes to acid reflux.
“Busy Texans juggle work, family, and traffic stress,” says Dr. Pothuri. “We see more reflux in patients with high anxiety.”
Stress-Busting Strategies
Substances That Trigger Reflux
Tobacco, booze, and caffeine all relax the LES. They also irritate the stomach lining. Together, these substances create common habits that make acid reflux worse.
Centers for Disease Control and Prevention (CDC) reports that smoking doubles your risk of severe GERD. Alcohol—especially wine and beer—can also prolong acid clearance.
Dr. Pothuri recommends:
| Habit | Makes Reflux Worse | Helps Reduce Reflux |
| Meal Timing | Dinner after 8 p.m. | Dinner by 7 p.m., small portions |
| Trigger Foods | Fried, spicy, citrus, soda | Grilled, baked, non-acidic, water |
| Posture | Slouching, hunching | Straight back, ergonomic seating |
| Stress Management | High cortisol, shallow breathing | Deep breathing, meditation breaks |
| Smoking & Alcohol | Cigarettes, nightly cocktails | Quit smoking, limit drinks, decaf |
“Consistency is key,” says Dr. Pothuri. “Mix these changes into your Houston routine—whether you’re grabbing tacos in the Heights or working at your downtown office.” Here are gastroenterologist-approved tips to reduce reflux:
Acid reflux doesn’t have to run your life. By changing simple habits—like meal timing, posture, stress levels, and substance use—you can curb heartburn and boost comfort. Follow these gastroenterologist-approved tips from Houston doctor Dr. Bharat Pothuri, and watch your symptoms fade. For personal advice, schedule a consult in Houston or visit Gastrodoxs.com for more lifestyle tips.
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.
Common culprits include fatty foods, spicy dishes, citrus, chocolate, caffeine, and carbonated drinks.
Aim for at least two to three hours. This gives your stomach time to empty.
Yes. Slouching increases abdominal pressure and can push acid into the esophagus.
Stress releases cortisol, slowing digestion and relaxing the esophageal valve.
Non-citrus herbal teas (chamomile, ginger) and still water can soothe the lining.
Use sturdy wooden blocks or an adjustable bed wedge—avoid soft pillows alone.
Yes. Smoking weakens the LES and delays acid clearance. Quitting lowers reflux risk.
Even 5–10% body weight loss can significantly reduce the frequency of heartburn.
Antacids and H2 blockers help in the short term. For chronic GERD, consult a gastroenterologist.
Visit the NIH GERD overview or the Mayo Clinic acid reflux guide for the latest research.
