Ever ate some greasy food and felt like a dragon trying to spew fire? You've experienced the joy of reflux – stomach content having a boomerang party getting back into your esophagus. Chronic party-goers might have an uninvited guest named GERD - gastroesophageal reflux disease, more prone to these regular volcanic eruptions. Stomach acid can cause esophageal Mordor - a potentially dangerous condition dubbed Barrett's esophagus by International Foundation for Gastrointestinal Disorders (IFFGD). But hope is not lost-certain lifestyle alterations can help douse the flames of reflux, thereby avoiding future complications. Some are obvious, like cutting back on fire-breathing curries, but some lesser-known stratagem might surprise you.

1. Peppermint playing villain? We know it as the friendly neighborhood stomach-soother, applauded for calming bowel commotion and numbing abdominal nuisance. Logic suggests it's the perfect candidate for heartburn relief. Plot twist – peppermint is a traitor in the GERD battle. Contrary to popular belief, it's responsible for slackening the muscle gate between the stomach and esophagus, allowing acid to throw surprise parties in your throat, according to Icahn School of Medicine at Mount Sinai. The better friend? Ginger tea. As per a Nutrients' research, ginger accelerates stomach emptying, reducing acid-bouncing opportunities.

2. Piling on the fat? Let's rethink that strategy. Overloading on fats can exaggerate GERD symptoms. According to a Human Nutrition and Metabolism research in 2023, fat slows down stomach emptying, increasing acid exposure time in the esophagus. So, mellow down on the fatty feast and distribute your fat intake judiciously throughout the day.

3. Oats Schoats: Some think oatmeal triggers reflux. In reality, they're blaming the innocent. What you mix in your oats - whole milk, a dollop of butter, or spoonfuls of honey is your real nemesis. But oats themselves, superheroes in the world of fiber, absorb acid like a sponge, regulating gastrointestinal activity. Per World Journal of Gastroenterology's research, fiber-rich diets correlate with less frequent GERD symptoms.

4. Not all milk is your friend: A common aphorism suggests milk neutralizes stomach acid and soothes heartburn. But watch out-according to Johns Hopkins Health System, whole milk might do more harm than good due to its high-fat content. Alternatively, low-fat, skim, or almond milk could be safer GERD-friendly options.

5. Starving the beast can backfire: Think skipping meals can help mitigate GERD? Think again. A study in the journal Therapeutics and Clinical Risk Management in 2021 revealed that regular breakfast skipping is linked with GERD. Overeating after prolonged starvation, and munching food right before bed can both cause upset in your digestive system. The suggested routine is giving a minimum gap of two hours between dinner and bedtime, and having smaller meals throughout the day to keep GERD under control.