20 Ways to Reduce Heartburn
Heartburn can be a hassle, but these 20 straightforward tips can help you keep it in check.
- Daisy Montero
- 5 min read
Heartburn can ruin a good meal, but managing it doesn’t have to feel like a chore. Small changes, like watching what you eat or making simple lifestyle tweaks, can make a big difference. These tips are easy to follow and can help you enjoy your favorite foods without the burning discomfort. Say goodbye to that fiery feeling and hello to relief.
1. Eat Smaller Portions
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Eating large meals increases the pressure on your stomach, leading to acid reflux. Dividing meals into smaller, more frequent servings can ease digestion and reduce the chances of heartburn. This simple habit can make a big difference in your comfort level throughout the day.
2. Avoid Lying Down After Meals
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When you lie down right after eating, stomach acid can flow back into your esophagus more quickly, causing an uncomfortable burning sensation. Wait at least two hours before lying down to give your body time to digest. A gentle walk can also help.
3. Limit Fatty Foods
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High-fat foods can show digestion and lead to more acid reflux. Opt for lean proteins like chicken or fish and focus on healthy fats like avocado and nuts. These choices help keep things moving in your digestive system without triggering heartburn.
4. Choose Non-Citrus Fruits
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Citrus fruits like oranges and lemons can increase acid production and trigger heartburn. Swap them for gentler fruits like bananas, melons, and apples, which are easier on your stomach and can still satisfy your fruit cravings.
5. Avoid Spicy Foods
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While spicy foods add flavor to your meals, they can also irritate your stomach and esophagus, worsening heartburn. If you love heat, try milder seasonings like cumin or paprika instead of chili or cayenne pepper.
6. Stay Hydrated
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Drinking enough water throughout the day helps to flush out excess stomach acid and keeps your digestive system working smoothly. Just be mindful not to drink too much water during meals, as it can dilute stomach acids necessary for digestion.
7. Avoid Caffeine and Alcohol
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Caffeine and alcohol relax the lower esophagus sphincter, the muscle that prevents stomach acid from rising into the esophagus. This can trigger heartburn, so try limiting your intake of coffee, soda, and alcohol to keep symptoms in check.
8. Sleep with Your Head Elevated
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Sleeping flat can encourage acid to move up into your esophagus, leading to heartburn. To keep stomach acid in check overnight, try elevating the head of your bed by six to eight inches or using a wedge pillow.
9. Don’t Eat Close to Bedtime
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Eating right before bed leaves your stomach full, making it harder for food to digest. This can lead to nighttime acid reflux. Aim to finish meals at least two to three hours before you sleep to allow digestion.
10. Try Herbal Teas
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Some herbal teas, like ginger or chamomile, can help soothe the digestive system and reduce acid reflux. Sip a warm cup after meals to relax and aid digestion naturally.
11. Practice Mindful Eating
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Eating too quickly can lead to overeating and indigestion, which may trigger heartburn. Slow down, chew your food thoroughly, and pay attention to how your body feels. This simple habit can improve digestion and reduce discomfort.
12. Choose Whole Grains
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Refined grains like white bread and pasta can worsen heartburn. Whole grains, such as oats, brown rice, and quinoa, are high in fiber, which helps absorb stomach acid and promotes smooth digestion.
13. Include Probiotics in Your Diet
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Probiotics are beneficial bacteria that support digestion and help balance stomach acid. Yogurt, kefir, and refined fermented foods like kimchi and sauerkraut can promote a healthy gut and reduce heartburn symptoms.
14. Avoid Tight Clothing
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Tight-fitting clothes, especially around your abdomen, can put pressure on your stomach and trigger acid reflux. Choose loose, comfortable clothing to help reduce the chances of heartburn.
15. Try Apple Cider Vinegar
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Some people find drinking diluted apple cider vinegar before meals helps balance stomach acid and reduce heartburn. However, be cautious and start with a small dose to see how your body reacts.
16. Incorporate Ginger into Your Diet
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Ginger has natural anti-inflammatory properties that can help soothe the digestive tract. Add fresh ginger to teas, smoothies, or meals for a heartburn-friendly boost.
17. Manage Stress
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Stress can trigger acid reflux by increasing stomach acid production. Relaxing techniques like deep breathing, yoga, or meditation can help manage stress and reduce heartburn.
18. Don’t Over Eat at Dinner
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Overeating in the evening can leave you feeling sluggish and increase the likelihood of heartburn. Keep dinners light and well-balanced, focusing on easily digestible foods to avoid discomfort.
19. Avoid Chocolate
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Chocolate contains caffeine and theobromine, which can relax the lower esophagus sphincter and trigger acid reflux. If you’re craving something sweet, try a healthier alternative, such as fruit or a small portion of nuts.
20. Consult a Doctor If Needed
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If heartburn becomes frequent or severe, consult a healthcare provider. They can recommend treatment options and rule out more serious conditions, such as GERD. Don’t hesitate to get help if symptoms persist.