What is acidity: We have all been there, that burning feeling in the chest after a heavy meal or that sore taste rising in the throat late at night. That’s complete acidity, something almost everyone experiences at some point. For some people, it happens occasionally and goes away quickly. But for others, it’s frequent and uncomfortable, interfering with daily life and even mood.
What is acidity?
Acidity happens when acid from your stomach flows back into the oesophagus. Normally, a small valve between your stomach and oesophagus called the lower oesophageal sphincter keeps acid where it belongs, but when this valve becomes weak or relaxes at the wrong time, the stomach acid escapes upward, causing a burning sensation.
Also Read | What causes acidity during pregnancy, and how to reduce it
Common causes of acidity:
Eating too much, or eating too fast:
A packed stomach creates extra pressure, which can push acid upward. Speed-eating makes it worse because you swallow more air, and the stomach doesn’t get time to process food smoothly, leading to heaviness, gas, and reflux.
Caffeine, tea, alcohol, and fizzy drinks:
Tea and coffee (including your regular chai), alcohol, and carbonated drinks can irritate the stomach and also relax the valve that’s supposed to keep acid down. That’s why some people notice burning or sour burps after their morning drink or an evening party.
Spicy, oily, and fried foods:
Rich, fried snacks and heavy gravies may taste amazing, but they often sit longer in the stomach. Slow digestion plus extra oil and spices can trigger acidity, especially if you eat late or lie down soon after.
Common symptoms of acidity:
- Heartburn: a burning sensation in the chest, usually after eating or when lying down
- Regurgitation: sour or bitter taste as food/acid rises up
- Bloating: uncomfortable fullness or a swollen, tight stomach
- Burping: frequent belching and trapped gas
- Nausea: queasy feeling, sometimes like you might vomit
- Sore throat/hoarseness: irritation, especially in the morning if acid reaches the throat
- Chest discomfort: burning or tightness that can feel scary; sometimes similar to heart-related pain
Tips to prevent acidity:
Eat in a way your stomach can handle”
Big, heavy meals are a common trigger, especially when you’re already tired or stressed. Try to keep portions lighter and, if needed, split food into smaller meals throughout the day. If you notice burning often, cut back on foods that commonly irritate the stomach, such as very spicy dishes, deep-fried snacks, and strongly acidic items like citrus, tomatoes, and vinegar.
Also, don’t start your day on an empty stomach for too long. Skipping breakfast or delaying the first meal can make some people feel more acidic and uneasy later.
Fix your meal timing:
One simple rule helps most people: give your dinner a head start before bedtime. Try to finish your last proper meal 2–3 hours before sleeping. Late-night snacking can quickly bring back reflux when you lie down.
After meals, a short walk can work like a natural reset. Even 10–15 minutes of gentle walking supports digestion and reduces the “food coming up” feeling.
Calm the stress factor:
Acidity isn’t only about food. Stress can worsen it by disturbing digestion and increasing sensitivity. Try:
- slow, deep breathing
- gentle yoga or stretching
- calming music
- short breaks during long work hours
When to seek medical help?
Occasional acidity is common. But you should speak to a doctor if you notice any of these:
- burning that keeps returning or doesn’t improve with basic measures
- difficulty swallowing, or a feeling that food is stuck
- ongoing cough, frequent sore throat, hoarseness, or persistent bad breath
- unexplained weight loss
- vomiting blood or passing black stools (this needs urgent attention)
How to treat acidity?
Depending on your symptoms and how often it happens, treatment may include:
- Antacids for quick, short-term relief
- H2 blockers or PPIs to reduce acid production when needed
- Lifestyle guidance to identify triggers and build a long-term routine
Also Read | Why you’re getting heartburn even without spicy food
Acidity may feel like a small issue, but frequent discomfort is your body’s way of asking for attention. With mindful eating, smarter timing, and stress control, many episodes can be prevented.