5 Lifestyle Changes to Make If You’re Prone to Heartburn

Dealing with heartburn is no joke. If you’ve experienced that uncomfortable burning feeling in your chest, you know how disruptive it can be. If you get heartburn often, it can be downright debilitating.

The good news is that simple lifestyle changes can make a big difference. Dr. Darrien Gaston at Metropolitan Gastroenterology Consultants in Chicago, Illinois, has many years of experience treating heartburn and has compiled this list of practical tips to help manage and prevent heartburn.

1. Change what you eat

Heartburn starts in your stomach, so everything you eat has the potential to trigger your symptoms. Here’s what to avoid and what to enjoy more. 

Avoid heartburn triggers 

Certain foods, such as spicy dishes, garlic, onions, tomatoes, chocolate,  citrus fruits, and caffeinated beverages, are notorious for triggering heartburn because they irritate your esophagus and stomach lining.

Switch to heartburn-friendly foods

Opt for foods less likely to cause problems, like whole grains, lean proteins, non-citrus fruits, and vegetables like broccoli, asparagus, and green beans. These foods are not only less likely to trigger heartburn but also boost your overall digestive health.

Track your diet

Keep a food diary to identify what triggers your heartburn. By noting what you eat and when you experience symptoms, you can pinpoint specific foods to avoid. 

2. Change how you eat

Your eating style and habits matter as much as what you eat. 

Chew slowly

Eating too quickly makes you swallow air and food, which can cause bloating and heartburn. Chewing slowly reduces these symptoms.

Don’t overeat

Overeating puts extra pressure on your stomach, which can cause acid to rise into your esophagus. Instead of three large meals, eat smaller, more frequent meals throughout the day. 

Stay upright after eating

Lying down immediately after eating can trigger heartburn. When you stay upright, gravity helps keep stomach acid where it belongs. Sit up or stand for at least 30 minutes after a meal to reduce your risk of heartburn.

3. Change when you eat

Do you raid the fridge at midnight? Are you an all-day grazer? These tips are for you.

Avoid late-night eating

Staying upright after a meal includes not eating too close to bedtime. Your body needs time to digest food properly before you lie down. Try to finish your last meal at least two to three hours before going to bed.

Schedule regular meals

Your digestive system loves consistency. Eating meals around the same time each day regulates your digestive system and reduces heartburn.

Snack smartly

If you need a snack between meals, grab a handful of almonds, some fresh fruit, or a small portion of yogurt instead of fatty or sugary foods that trigger heartburn.

4. Change how (and maybe where) you sleep

Second only to eating habits, body position is a top heartburn inducer. 

Elevate your head

Gravity works against you when you sleep, allowing stomach acid to flow back into your esophagus. Elevating the head of your bed by about six to eight inches can help keep acid down. You can use a wedge pillow or adjustable bed.

Sleep on your left side

Studies have shown that sleeping on your left side can reduce the risk of heartburn because it helps keep the junction between your stomach and esophagus above the level of gastric acid. 

Sleep or nap in a chair

Sleeping in a chair is one way to keep your upper body elevated when you sleep. A comfy lounger or recliner keeps your body in an ideal position for alleviating heartburn. 

5. Don’t smoke

Smoking weakens the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus. This can make heartburn symptoms worse. If you smoke, quitting can help.

6. Lose weight

Excess weight puts extra pressure on your stomach, causing acid to rise into your esophagus. Even a modest weight loss can help reduce heartburn symptoms if you're overweight. 

7. Seek professional help

Call us if you’ve tried everything, but heartburn is still your constant companion. Dr. Gaston can determine what’s causing your persistent heartburn and whether it’s progressed to gastroesophageal reflux disease (GERD). 

Medical treatment is nonnegotiable because it typically advances and causes complications, such as ulcers, Barrett’s esophagus, and a risk of cancer.

Get to the bottom of your heartburn and get rid of it for good. Call Metropolitan Gastroenterology Consultants to schedule an appointment with Dr. Gaston.