Heartburn is a common experience—often described as a burning sensation in the chest or throat—that happens when stomach acid moves upward into the esophagus. While occasional heartburn can be normal, frequent symptoms can be uncomfortable and disruptive. The good news: many people find meaningful relief by making small but powerful lifestyle changes. Below are evidence-informed, practical strategies you can begin using today.
1. Eat Mindfully and Slow Down
Rushing through meals or eating on the go can trigger heartburn by increasing the likelihood of overeating and reducing how well you chew your food.
Try:
Taking 15–20 minutes per meal
Putting your fork down between bites
Tuning in to hunger and fullness cues
This supports smoother digestion and reduces pressure on the lower esophageal sphincter (LES), the muscle that helps keep stomach acid in place.
2. Adjust Your Eating Pattern
How you structure meals throughout the day can play a big role.
Helpful shifts include:
Eating smaller, more frequent meals instead of large, heavy ones
Avoiding late-night eating; aim to stop eating 2–3 hours before bedtime
Not lying down right after eating
These steps help your stomach empty gradually and decrease the likelihood of reflux.
3. Identify and Reduce Food Triggers
Certain foods may worsen heartburn for some people. Triggers vary widely, so the goal is to notice patterns rather than eliminate large food groups without reason.
Common triggers can include:
Spicy foods
Tomato-based dishes
Fried or high-fat foods
Chocolate
Mint
Coffee or caffeinated drinks
Carbonated beverages
A food and symptom journal for a week or two can help you identify your personal triggers.
4. Support Healthy Weight Management
Excess abdominal pressure can increase reflux symptoms. Even modest, sustainable weight changes can help reduce the frequency and intensity of heartburn. Focus on nourishing meals, balanced blood sugar, movement that feels good, and consistent routines.
5. Optimize Posture and Movement
Gravity is your friend when it comes to preventing heartburn.
Try:
Staying upright for at least 30 minutes after eating
Taking a short walk after meals to support digestion
Using a supportive pillow or elevating the head of your bed by 6–8 inches if nighttime symptoms occur
These gentle adjustments help reduce acid movement into the esophagus.
6. Reduce Stress Levels
Stress doesn’t directly cause heartburn, but it can increase sensitivity to symptoms and influence digestion. Integrating simple stress-management routines can make a meaningful difference.
Examples include:
Deep breathing exercises
Gentle stretching or yoga
Mindful eating
Setting aside brief breaks throughout the day
Prioritizing consistent sleep patterns
7. Choose Clothing That Supports Comfort
Tight waistbands, body-shaping garments, or belts can increase abdominal pressure and worsen reflux. Opt for comfortable, breathable clothing—especially around the midsection.
8. Be Mindful of Smoking and Alcohol
Both can weaken the LES and increase heartburn. If you smoke, consider connecting with your health provider for cessation resources. If you drink alcohol, try reducing the amount or pacing intake with food and water.
When to Seek Support
If lifestyle shifts aren’t helping—or if symptoms occur frequently—it’s important to reach out.
Always consult your medical provider if:
Heartburn happens multiple times per week
Symptoms wake you up at night
You experience trouble swallowing
Over-the-counter medications are needed long-term
A registered dietitian (RD) can also help you tailor a nutrition plan that supports symptom management without unnecessary food restrictions.
The Bottom Line
Heartburn can be frustrating, but many people feel significantly better with a few intentional lifestyle changes. Start small, be consistent, and don’t hesitate to lean on your healthcare team for personalized support.
