The Cleveland Clinic

Lifestyle Changes to Manage Your Heartburn

Remember, diet does NOT cause GERD. Nevertheless, GERD and its most frequent symptom of heartburn can be aggravated by foods, certain medications and other factors. Here are some suggestions to improve your heartburn symptoms.

  • Don't go to bed with a full stomach. Eat meals at least two to three hours before lying down -- this will give food time to digest and empty from your stomach, and acid levels a chance to decrease before putting your body in a position where heartburn is more likely to occur.
  • Don't overeat. Decrease the size of portions at meal times, or try eating four to five small meals instead of three large ones.
  • Eat slowly. Take time to eat -- don't rush. Try putting your fork down between bites.
  • Wear looser-fitting clothes.
  • Avoid heartburn triggers. Stay away from foods and beverages that trigger your heartburn symptoms (for example, onions, peppermint, chocolate, caffeine-containing beverages such as coffee, citrus fruits or juices, tomatoes, or high-fat foods). A good way to figure out what foods cause your symptoms is to keep a heartburn diary.
  • Shed some pounds. If you are overweight, losing weight can help relieve your symptoms.
  • Stop smoking. Nicotine, one of the main active ingredients in cigarettes, can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach, preventing the acid-containing contents of the stomach from entering the esophagus.
  • Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol.
  • Keep a diary or heartburn log. Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.