Try keeping a food diary to help you keep track of the foods that cause you heartburn. [4] X Research source Common heartburn trigger foods include peppermint, caffeine, sodas, chocolate, citrus fruits and juices, tomatoes, onions, and high-fat foods. [5] X Research source
Try putting down your fork between bites and chewing your food more to help slow yourself down while you eat.
A cup of yogurt might provide the same benefit as drinking milk, helping to relieve heartburn.
Ginger has also been found effective against heartburn. [12] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021. You can make your own ginger tea by adding a few slices of fresh ginger to boiling water. Cover the water and allow the ginger to steep for 30 minutes before drinking. For best results, drink ginger tea about 20 minutes before a meal. [13] X Research source Be aware that licorice should not be used long term because it contains a chemical called glycyrrhizin, which can cause tissue swelling and high blood pressure. As with any herbal medicine, talk to your doctor first. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
S= Set a quit date. T= Tell friends and family. A= Anticipate challenges ahead. R= Remove tobacco products for home, work, and car. T= Talk to your doctor for more support.
To lose weight, try to limit calories to 1800 to 2000 kcal a day, while also exercising for 30 minutes five times per week. You can use a fitness tracker or application to log your food and keep track of your activity.
Sleeping on your left side helps aid digestion. Try sleeping on your left side if elevating your upper body does not seem to help. Sleeping with your upper body elevated reduces the possibility that stomach acid will flow up your esophagus. Try using a wedge-shaped pillow to elevate your whole upper body. Using regular pillows will just elevate your head. [18] X Research source
Do not use this method if you are on a low sodium diet because baking soda is very high in sodium.
H2 blockers may take longer to work than other types of heartburn medicine, but the relief lasts longer. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Types of H2 blockers include cimetidine, famotidine, nizatidine, or ranitidine. PPIs may be helpful if you have heartburn more than twice per week. However, taking PPIs for more than a year may increase your risk for a broken hip, low blood levels of magnesium, pneumonia, and Clostridium difficile. [25] X Research source Talk to your doctor before you start taking a PPI medication. Over-the-counter proton pump inhibitors include lansoprazole and omeprazole. Keep in mind that these medications can be expensive if you purchase them without a prescription. If you find that you need to take these medicines daily for more than two weeks, then you should talk to your doctor about a prescription acid reducer. [26] X Research source
Keep in mind that even though these medications will help to relieve your heartburn symptoms, your doctor will probably still recommend that you make other lifestyle changes to control your heartburn. [28] X Research source
Nissen Fundoplication. A Nissen Fundoplication will tighten and strengthen your lower esophageal sphincter. The surgeon will wrap the top of your stomach around the lower part of your esophagus, which should prevent heartburn. Linx. Your other option is to have what is called a Linx device put in place, which is a small magnetic ring of titanium beads that behaves like your lower esophageal sphincter.
