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8 Ways to Prevent Heartburn

Heartburn Infographic


The muscle around the bottom of your esophagus acts as a valve, keeping stomach acids where they belong. Certain foods and drinks can relax the muscle too much, causing the acid to drift up into the esophagus. This reflux creates the burning sensation—heartburn—that runs from your breastbone up to your throat.


These lifestyle and diet changes can help keep heartburn in check:

  1. Avoid the culprits

    Spicy and greasy foods can trigger heartburn. Watch out for these lesser-known culprits as well, including soda, alcohol, coffee, citrus, tomatoes, onions, chocolate, and peppermint.

  2. Pass on seconds

    Eat a series of small meals throughout the day rather than a huge lunch of dinner, so your stomach doesn’t go into overdrive.

  3. Stay in shape

    Excess body fat puts pressure on your stomach. Exercising and eating a healthy balanced diet can help.

  4. Stay upright

    As temping as it is to put your feet up after a meal,, lying down can make heartburn worse. Give your body three hours to digest food before bed.

  5. Loosen up

    Tight-fighting clothes and belts put pressure on the somache and may cause food to reflux.

  6. Quit smoking

    As if there weren’t enough good reasons to kick the habit, add ‘heartburn” to the list.

  7. Reduce stress

    Stress may increase stomach acids and cause heartburn. Try relaxation techniques such as meditation or yoga.

  8. Chew gum

    A piece of sugar-free gum helps your mouth produce saliva, which neutralizes stomach acids and aids in digestion.