Florida doctor shares three simple habits to ease heartburn without medication

Heavy meals often leave people with a burning sensation in the throat, chest heaviness, and food coming back up. Florida-based gastroenterologist Dr Joseph Salhab has shared three simple habits to help manage mild heartburn, acid reflux, post-meal reflux, regurgitation, and indigestion without immediately taking medication. In an Instagram video shared on September 23, Dr Salhab highlighted these non-medical approaches for people dealing with discomfort after eating.

Three Simple Habits

Chewing sugar-free gum after meals is the first habit. This stimulates saliva production and swallowing, which helps clear acid from the oesophagus faster and neutralises refluxed acid by forming a protective barrier. The second habit is practising diaphragmatic belly breathing immediately after a meal while sitting down. Taking short, deep breaths in and out that expand the abdomen instead of the chest helps strengthen and coordinate the diaphragm around the lower oesophageal sphincter. Dr Salhab recommends doing this about three to five times after every meal. The third habit is taking a light walk after eating. Gentle movement aids digestion and helps empty the stomach without putting extra pressure on it, avoiding intense exercise right after a meal.

Medical Warning

Dr Salhab noted that these habits do not replace treatment for severe conditions like significant GERD. He advised people to seek medical help if their reflux is frequent, worsening, causes trouble swallowing, weight loss, bleeding, or wakes them up at night. Dr Salhab received his medical degree from the Lake Erie College of Osteopathic Medicine, Bradenton Campus, and has practised for over a decade in central Florida, specialising in areas including digestive, liver, pancreatic, and nutritional health.