Lifestyle Changes
- Elevate the head of your bed 6-8 inches using bed risers or a wedge pillow
- Eat smaller meals more frequently rather than 3 large meals
- Avoid eating within 3 hours of bedtime
- Maintain a healthy weight -- excess abdominal fat increases pressure on the stomach
- Wear loose-fitting clothing that does not compress the abdomen
- Quit smoking -- nicotine relaxes the lower esophageal sphincter
Dietary Triggers to Avoid
- Citrus fruits and juices
- Tomato-based foods and sauces
- Spicy foods
- Chocolate
- Coffee and caffeinated beverages
- Alcohol, especially red wine
- Fatty or fried foods
- Peppermint and spearmint
Natural Remedies
- Ginger tea: Has natural anti-inflammatory properties that can soothe the digestive tract
- Baking soda: 1/2 tsp in 4oz water can neutralize stomach acid (not for regular use)
- Apple cider vinegar: 1 tbsp diluted in water before meals (evidence is anecdotal)
- Aloe vera juice: May soothe esophageal irritation (use decolorized, purified form)
- Slippery elm: Creates a protective coating in the stomach and esophagus
Disclaimer: This information is for educational purposes only and is not medical advice. Consult your healthcare provider for persistent heartburn, as it may indicate a more serious condition like GERD.