Managing Acid Reflux

Lifestyle Modifications:

  • Maintain a healthy weight: Excess weight can put pressure on the stomach, leading to acid reflux. Maintain a healthy weight through regular exercise and a balanced diet.
  • Avoid trigger foods: Certain foods and beverages, such as spicy and fatty foods, citrus fruits, tomatoes, chocolate, caffeine, alcohol, and carbonated beverages, can trigger or worsen acid reflux symptoms. Identify your trigger foods and limit or avoid them.
  • Eat smaller, more frequent meals: Opt for smaller, more frequent meals throughout the day to reduce the pressure on the stomach and lower the risk of acid reflux.
  • Avoid lying down after meals: Wait at least two to three hours after eating before lying down or going to bed to allow the stomach to empty properly and reduce the risk of acid reflux.
  • Elevate the head of your bed: Elevate the head of your bed by 6 to 8 inches to prevent stomach acid from flowing back into the esophagus while you sleep.
  • Quit smoking: Smoking weakens the lower esophageal sphincter (LES) and increases the risk of acid reflux. Quitting smoking can help improve symptoms.

Dietary Changes:

  • Increase fiber intake: Incorporate high-fiber foods like fruits, vegetables, and whole grains into your diet to promote healthy digestion and reduce the risk of acid reflux.
  • Choose lean proteins: Opt for lean protein sources such as poultry, fish, and beans instead of fatty meats, which can trigger symptoms.
  • Stay hydrated: Drink an adequate amount of water throughout the day to help dilute stomach acid and promote healthy digestion.


  • Over-the-counter antacids: Antacids can provide temporary relief by neutralizing stomach acid. They can be taken as needed for occasional symptoms.
  • H2 blockers: These medications reduce the production of stomach acid and can be effective for managing frequent acid reflux symptoms.
  • Proton pump inhibitors (PPIs): PPIs reduce the production of stomach acid more effectively than H2 blockers and can be used for more severe cases of acid reflux. They are available by prescription and should be taken under medical supervision.

Stress Reduction:

Stress and anxiety can worsen acid reflux symptoms. Incorporate stress reduction techniques into your routine, such as exercise, relaxation exercises, meditation, or engaging in hobbies that help you unwind.

It's important to note that individual experiences with acid reflux can vary, and it's recommended to consult with a healthcare professional for a personalized treatment plan based on your specific condition. They can provide further guidance, conduct diagnostic tests if needed, and prescribe medications when appropriate.