5 Tips for Preventing Heartburn

Heartburn is an extremely common occurrence in the American population — according to Florida Hospital, 40 percent of Americans experience heartburn at least once a month. If this number strikes you as too high, you’re right.

The vast majority of people link their heartburn symptoms to particular foods, and the condition is strongly correlated with excess body weight. But of course, even healthy people experience heartburn from time to time, and many heartburn flare-ups are controllable through diet and lifestyle changes. Here are five tips to help you prevent it.

Don’t Lie Down After Eating

Many people experience heartburn because they try to go to sleep too soon after eating. When you recline, a busy stomach with plenty of stomach acid for digesting food can begin to back up into your esophagus, causing heartburn. To avoid heartburn, avoid reclining for a couple of hours after eating. Everyday Health recommends waiting at least three hours. If you need to relax and recline, try to prop your upper body up so that gravity can do its job and keep stomach acid where it belongs.

Eat Smaller Meals

It’s no secret that portion control is lacking in modern society. Smaller meals throughout the day are vastly preferable to large ones. To keep heartburn at bay, stick with appropriate, modestly sized portions. Large meals can cause pressure in the stomach, increasing the likelihood that stomach acid will overflow.

Avoid Fatty Foods

If you know you are prone to heartburn, try to keep your meals moderate to low in fat content. While healthy fats are a good thing, they have been known to cause an increase in stomach acid. Fill your plate with alkalizing vegetables and lean proteins, keeping dietary fat to a modest amount.

Avoid Spicy Foods

Though they are anti-inflammatory in nature, spices unfortunately tend to cause heartburn. Season your meals with good old-fashioned salt and pepper, and keep the spicy foods to moderate amounts.

Avoid Alcohol

Yet another yummy ingredient that can cause heartburn? Alcohol. Alcohol can cause the muscles around the esophagus to relax, allowing stomach acid to creep into the esophagus. Try to cut back on your alcohol consumption, and definitely avoid drinking booze for a few hours before you lie down for the evening.

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Marie W
Marie W6 months ago


joan silaco
joan silacoabout a year ago


Maud M
Maud Mabout a year ago


Marion Morin
Marion Morinabout a year ago

Merci pour le partage!

Marge F
Marge Fabout a year ago

Thank you for posting this informative article.

Beverly D
Beverly Dabout a year ago

Sound tips. Thanks & God bless~

Renata B
Renata Babout a year ago


Christina K
Christina Kleinabout a year ago

Avoid sugar!

Christina K
Christina Kleinabout a year ago

Thanks for signing!

Richard A
Richard Aabout a year ago

If one has acid reflux, when sleeping, it is best to not lie on one's right side because this position allows stomach acid to more easily flow out of the stomach into the esophagus, causing pain and possible erosion of the esophageal lining, which in turn may lead to cancer or other problems.