Providing your location allows us to show you nearby locations and doctors.

Digestive Health

Lifestyle Changes to Reduce Acid Reflux so You Feel Your Best

A woman stops for a drink of water on a beautiful fall day.

08/21/2025

Take control of acid reflux with simple, effective lifestyle changes. Find out how healthy habits and mindful choices can ease your symptoms.

By Suma S. Magge, MD, Gastroenterology, Norwalk Hospital, part of Northwell Health

Heartburn is a burning sensation in your chest often caused by acid reflux, when stomach acid backs up into the esophagus. Occasional heartburn is common but frequent episodes may indicate GERD. Simple lifestyle changes — like adjusting your diet and routines — can help reduce symptoms and boost daily comfort. This guide shares practical, easy-to-follow tips to improve how you feel every day.

Learn more about Nuvance Health’s Digestive Health Institute.

Nourish your body: Dietary adjustments for acid reflux relief

What you choose to eat plays a significant role in managing acid reflux. Certain foods can act as triggers, while others can be wonderfully soothing. The goal isn’t about deprivation but about making informed choices that support your digestive harmony.

Learn more about acid reflux and take a heartburn quiz.

Foods to embrace: Your allies against acid reflux

Incorporating the following into your daily meals can help neutralize stomach acid and promote smoother digestion:

Alkaline foods: These have a higher pH level, which can help balance the acidity in your stomach. Think about reaching for bananas, melons (like cantaloupe and honeydew) and oatmeal. Whole grains, such as brown rice and whole-wheat bread, are also excellent choices. They provide fiber and can help absorb excess acid.
Watery foods: Foods with high water content can help dilute stomach contents and reduce the concentration of stomach acid. Consider adding celery, cucumber, watermelon and lettuce to your diet. Herbal teas, especially chamomile or ginger tea, can also be wonderfully soothing.

Lean proteins: Choose lean protein sources like skinless chicken, turkey, fish and tofu. These are generally lower in fat, which means they digest more easily and are less likely to trigger reflux compared to fatty meats.
Healthy fats (in moderation): While high-fat foods can be problematic, healthy fats are essential. Incorporate sources like avocados, olive oil and flaxseed oil in sensible portions. These fats are less likely to relax the esophageal sphincter, the muscle that keeps stomach contents from flowing back up.

Ginger: This root is a natural anti-inflammatory and has been used for centuries to aid digestion. Try adding fresh ginger to your smoothies, teas or stir-fries.

By focusing on these nourishing options, you’re actively supporting your digestive system and helping to calm potential reflux symptoms.

Foods to approach mindfully: common acid reflux triggers

Some foods are more likely to provoke acid reflux symptoms because they can either irritate the esophagus directly, relax the esophageal sphincter or increase stomach acid production. It’s helpful to identify your personal triggers, as they can vary from person to person.

Here are some common culprits to consider limiting or avoiding:

Spicy foods: While delicious, spicy foods can irritate the lining of the esophagus, making heartburn worse.
High-fat foods: Fried foods, fatty cuts of meat, full-fat dairy products and rich desserts can slow down digestion. This means food stays in your stomach longer, increasing the chance of stomach acid refluxing into the esophagus. They can also relax the esophageal sphincter.

Acidic foods: Citrus fruits (oranges, lemons, grapefruits), tomatoes and tomato-based products (sauces, ketchup) and vinegar can directly irritate an already sensitive esophagus.
Carbonated beverages: The bubbles in sodas and sparkling water can create pressure in your stomach, pushing stomach contents and acid upward.
Caffeine, chocolate and peppermint: These items contain compounds that can relax the esophageal sphincter, making it easier for stomach acid to escape.
Onions and garlic: For some individuals, these common ingredients can trigger heartburn and bloating.

The key is to observe how your body reacts to different foods. Keeping a food diary can be a helpful way to identify your specific triggers and make informed choices that lead to greater comfort.

Transform your eating habits: How you eat matters

It’s not just what you eat but how and when you eat that can significantly impact acid reflux. Adjusting your eating habits can reduce pressure on your digestive system and help keep stomach acid where it belongs.

Smaller, more frequent meals

Instead of consuming large meals that can overfill your stomach, try eating smaller portions more frequently throughout the day. This approach reduces the overall volume in your stomach at any given time, lessening the pressure on your esophageal sphincter and making it less likely for stomach contents to reflux. Aim for five or six smaller meals or snacks rather than three large ones.

Eat slowly and mindfully

Taking your time with meals allows your digestive system to work more efficiently. Eating too quickly can lead to swallowing excess air, which can contribute to bloating and pressure in the stomach. Savor each bite, chew thoroughly and put your fork down between mouthfuls. This mindful approach can also help you recognize when you’re comfortably full, preventing overeating.

Timing is everything

Give your body ample time to digest before lying down. Aim to finish your last meal or snack at least two to three hours before bedtime. When you lie flat, gravity no longer helps keep stomach acid down, making reflux more likely. Allowing sufficient time for digestion before reclining can make a big difference in preventing nighttime heartburn and regurgitation.

Stay hydrated

Drinking enough water throughout the day is vital for overall digestion. However, try to avoid drinking large quantities of water or other beverages during meals, as this can increase stomach volume and pressure. Instead, sip water between meals to stay well-hydrated.

Lifestyle tips for better digestion

Beyond diet and eating habits, several other lifestyle factors can influence acid reflux symptoms. Embracing these broader changes can contribute to long-term comfort and improved digestive health.

Achieve and maintain a healthy weight

Excess weight, particularly around the abdomen, can put increased pressure on your stomach. This pressure can force stomach contents and acid back up into the esophagus, contributing to acid reflux and GERD symptoms. Even a modest amount of weight loss can significantly reduce the frequency and severity of heartburn. Focusing on a balanced diet and regular physical activity can help you achieve and maintain a healthy weight, offering a powerful way to ease your digestive discomfort.

Elevate your head during sleep

If you experience heartburn at night, elevating your head and upper body while you sleep can be incredibly helpful. Gravity becomes your ally, helping to keep stomach acid from flowing back into your esophagus. You can achieve this by using a wedge pillow designed for reflux relief or by placing blocks under the legs at the head of your bed to raise it by 6-8 inches. Simply using extra pillows under your head might not be as effective, as it can bend your body at the waist, potentially increasing abdominal pressure.

Choose loose-fitting clothing

Tight clothing, especially around your waist and abdomen, can put unnecessary pressure on your stomach. This pressure can encourage stomach acid to push up into your esophagus. Opt for comfortable, loose-fitting clothes, particularly after meals, to give your digestive system room to work without added constriction.

Embrace movement: exercise and acid reflux

Regular, moderate exercise is a fantastic way to support overall health, including digestion and weight management. Physical activity can help maintain a healthy weight, which, as we’ve discussed, is beneficial for reducing acid reflux.

When it comes to exercise and acid reflux, timing and type can matter. While most forms of exercise are beneficial, some high-impact activities or exercises that involve bending over immediately after eating might temporarily worsen symptoms for some individuals. Listen to your body. Gentle activities like walking, cycling or yoga can be excellent choices. Aim to exercise at least a couple of hours after a meal to allow for initial digestion.

Manage stress effectively

Stress doesn’t directly cause acid reflux, but it can certainly make symptoms feel worse. When you’re stressed, your body’s digestive processes can be affected and you might become more sensitive to pain. Exploring stress-management techniques can be a wonderful way to support your overall well-being and potentially ease your reflux symptoms. Consider incorporating practices like deep breathing exercises, meditation, gentle yoga or spending time in nature into your daily routine. Finding healthy outlets for stress can contribute to a calmer digestive system.

Book now with a Gastroenterologist

Reconsider smoking and alcohol

Both smoking and alcohol consumption can significantly contribute to acid reflux. Nicotine, found in tobacco products, can relax the esophageal sphincter, making it easier for stomach acid to flow back up. Alcohol can irritate the esophagus and relax the sphincter. Reducing or eliminating smoking and limiting alcohol intake can be powerful steps toward reducing the frequency and intensity of your acid reflux symptoms.

The bottom line: Making consistent lifestyle changes is a powerful way to manage acid reflux and improve your quality of life. Focus on healthy dietary and lifestyle habits to help your digestive system function more comfortably and reduce reflux triggers. Progress may take time, so be patient and celebrate each small improvement. If symptoms persist or you notice issues like trouble swallowing or unexplained weight loss, consult your doctor for guidance. By taking these steps, you’re actively supporting a healthier, more comfortable you.

Still having heartburn trouble? Find a gastroenterologist near me.