If you experience acid reflux frequently, you may have noticed an increase in your symptoms when you eat certain foods. Try cutting back on the following foods to experience acid reflux less often:  Chocolate Spicy food Garlic and onion Fried or greasy foods Acidic foods such as tomatoes and citrus fruits Mint and peppermint When you eat a big meal, it causes your stomach to stretch, putting excessive pressure on lower esophageal sphincter (the ring of muscle that controls the opening between your stomach and your esophagus). This allows acid and other stomach contents to enter your esophagus. To avoid this, limit your portions to 1 serving size each. Wait until you no longer feel full before eating more food. Give your digestive system an assist from gravity by not eating too close to bedtime. Wait at least 3 hours after eating before you lie down. ose excess weight. Obesity is a chief contributor to acid reflux. The extra weight puts pressure on the sphincter between your stomach and your esophagus, causing acid to rise back up. Diet and exercise may eliminate symptoms without requiring further treatment. Talk to your doctor or a registered dietitian to get advice on how to lose weight safely and effectively. Alcohol and caffeine loosen the sphincter that controls the passage of the esophagus into the stomach, allowing acid to flow backward. Avoiding them, especially before bedtime, can ease the symptoms of GERD. Drinking too much alcohol can also aggravate GERD by causing your stomach to empty more slowly and your intestines to work less efficiently. Smoking interferes with digestion and can damage the lining of the esophagus. Even if you can't quit, it's important to cut back as much as you can. If you’re struggling to quit, make an appointment with your doctor. They may be able to offer practical advice or prescribe medications that can help. Tight waistbands compress the internal organs and may block digestion. Wear pants and skirts with elastic waistbands. If you wear form-fitting clothes and heavy...

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Write a summary of the previous text in Indonesian:
Singkirkan makanan yang memicu produksi asam lambung berlebih. Makan sedikit tetapi sering. Beri beberapa jam jeda di antara waktu makan dan berbaring. Kurangi kelebihan berat badan. Hindari minuman yang mengandung alkohol dan kafeina. Berhenti merokok. Kenakan pakaian longgar. Tinggikan kepala tempat tidur Anda sekitar 10 hingga 12 cm lebih tinggi dari kaki.