Learn how meal timing, smaller portions and trigger tracking may relieve acidity and heartburn, along with warning signs requiring medical care.
Occasional heartburn or acid reflux often improves when meal size, timing and personal food triggers are addressed. Instead of following a highly restrictive “acidity diet,” pay attention to the foods and habits that repeatedly cause symptoms for you.
Eat smaller portions and avoid lying down immediately after meals. The National Institute of Diabetes and Digestive and Kidney Diseases recommends finishing meals at least three hours before going to bed when reflux occurs at night. Remaining upright after eating allows gravity to help keep stomach contents where they belong.
Common triggers include high-fat or spicy foods, coffee, chocolate, alcohol, mint, citrus fruit and tomatoes. However, triggers vary, so a short food-and-symptom diary can be more useful than avoiding everything on the list.
If symptoms occur while sleeping, raising the head and upper body with a suitable wedge may help. Reaching a healthy weight, stopping smoking and limiting alcohol can also reduce symptoms for some people.
Precautions
Over-the-counter antacids may provide temporary relief, but frequent symptoms should not be repeatedly self-treated without medical advice. Consult a doctor if heartburn occurs several times a week or does not improve.
Seek prompt care for difficulty swallowing, persistent vomiting, unexplained weight loss, vomiting blood or black stools. Chest pressure, sweating or breathlessness can indicate a heart problem and should not be assumed to be acidity.
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