1. Avoid your unique food triggers.
Common culprits include chocolate, caffeine, peppermint, spicy foods, butter, oil, fatty meat, fried foods, citrus fruit, tomatoes, and raw onion.
2. Avoid alcohol & tobacco.
Both promote stomach acid backing into the esophagus. Smoking reduces the production of saliva, a natural acid-fighter which also helps wash down stomach acid.
3. Eat small meals frequently.
A too-full stomach can cause acids to back up and cause that burning sensation.
4. Lose a few and loosen up.
Obese people are nearly three times more likely to have heartburn and acid reflux, and too-tight clothing around your middle can push acid into the esophagus.
5. Elevate your head by 6-8 inches when you sleep.
This helps stomach acid drain more quickly – by nearly 70% according to one study