If you struggle with heartburn, you’re familiar with the burning sensation that can happen after you eat. You can take comfort in knowing you’re not the only one. More than 60 million Americans experience this acid reflux symptom at least once a month, and 15 million feel it every single day.
What exactly is heartburn? It occurs when the acidic contents of your stomach back up (or reflux) into the esophagus, which then causes a painful burning feeling.
If you’ve had heartburn before, you may have tried to be mindful of your eating habits to avoid triggering symptoms. That might mean eating slowly, avoiding late-night meals, or at least leaving a major gap between your last snack and bedtime. Other things to avoid are fatty, greasy, sweet, caffeinated, and acidic foods, which are notorious for triggering heartburn symptoms.
- Watch What You Eat
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- For breakfast, a good option is oatmeal. It is high in fiber, filling, and low in fat, and won’t cause acid reflux.
- Ginger is an age-old remedy for stomach problems of all kinds and is anti-inflammatory.
- Fennel is a crunchy vegetable known for improving stomach function.
- Beans are a great source of protein and fiber, a good alternative to fatty meat, which can trigger acid reflux.
- A salad is an excellent choice if you are reflux-prone. When mixing items into your salad, avoid tomatoes, onions, and high-fat dressings and toppings.
- Brown rice is a healthy whole grain that adds fiber to help curb heartburn.
- Parsley helps settle the stomach and aids digestion.
To avoid heartburn, limit or avoid fatty foods and opt for low-fat alternatives instead. Swap dark meat with light, skip or reduce your intake of alcohol and caffeine. Work on your portion control to avoid overeating, which puts pressure on the valve between your stomach and esophagus. This forces the stomach acid to splash up into the esophagus.
- Other Ways to Reduce Heartburn Include:
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- Going on walks after you eat helps you digest.
- Prop yourself up with pillows when you sleep. A good 6-8 inches helps to avoid reflux.
- Don’t smoke. Smoking irritates your gastrointestinal tract.
More Smart Strategies to Ease Heartburn
Beyond the well-known lifestyle adjustments, recent evidence highlights even more ways to ease heartburn naturally and medically:
Sleep on your left side & elevate your head — two small tweaks to your nighttime routine can make a big difference. Left-side positioning keeps acid from creeping up, and raising the head of your bed by 6–8 inches uses gravity to your advantage.
Limit fried and high-fat foods — these relax the lower esophageal sphincter (LES) and delay stomach emptying. Swapping them for grilled lean protein, whole grains, legumes, and steamed vegetables may significantly reduce reflux.
Stress doesn’t just weigh on your mind—it can amplify heartburn by increasing stomach acid and sensitivity to reflux. Studies show that people with moderate to high stress levels are nearly twice as likely to experience GERD symptoms, and stress reduction techniques like meditation, yoga, or deep breathing can ease both mind and gut.
Hydrate thoughtfully. Sipping water between meals—not during them—can dilute stomach acid and aid digestion without overfilling your stomach or putting pressure on the lower esophageal sphincter. To gently support digestion, aim for drinking a glass of water 30 minutes before and after eating.
Dress comfortably. Tight waistbands, belts, and snug clothing increase abdominal pressure and may make acid reflux more likely.Looser attire, especially around meal times and bedtime, helps ease this pressure.
Mind your posture and eating habits. Slouching, bending forward after eating, or even using a straw can boost reflux risk. Sit upright, avoid leaning over your plate, and skip straws to reduce swallowed air and avoid unnecessary pressure on your stomach.
Track your triggers. Not all hearts—and stomachs—react the same way. Keeping a food and symptom journal can pinpoint personal triggers—be it specific foods, stress, habits, or combinations—and guide more effective, tailored adjustments.
This article was updated on August 20, 2025.