How to Relieve Heartburn

Food Swaps

Some people suffer from heartburn after every meal. Imagine that every time you sit down to eat, you’re confronted with discomfort, bloating, and belching. Thankfully, a few changes to your diet can help keep acid reflux at bay. Implement some of these adjustments and swaps and see if it makes a different in how you feel.

At Breakfast

Citrus fruits can trigger heartburn.¹ So instead of reaching for a glass of orange juice, go for low-acid options like berries, bananas, or pears tossed over low-fat yogurt. Limit your intake of fatty meats like bacon and breakfast sausage; they’re both common reflux triggers.¹

At Lunch

Skip spicy fried foods and reach for grilled meats and veggies. If that sounds too bland, remember that most herbs aren’t off limits and can add a ton of flavor to your dishes. Fast food tends to be high in salt and fat, which can lead to heartburn, so while you might be craving a burger and fries, save it for a special occasion.¹

At Dinner

If you’re having pasta, don’t toss it in tomato-based sauces. Or, try to cut the acidity of the tomato with another vegetable like pureed carrot or butternut squash.¹ Go easy on the garlic in your cooking, since it can potentially be a heartburn trigger.¹

After Dinner

Say no to coffee, caffeinated beverages and peppermint tea. Try any other caffeine-free herbal tea instead, or reach for decaf which is less acidic.¹ If you’re a midnight snacker, this could be contributing to the heartburn you experience in the middle of the night. But you won’t have to give up your late night snacks if you learn which foods are good at preventing acid reflux and which foods make it worse.

Sleep Without Stress

Don’t Lie Down Too Early in the Evening

You might feel like relaxing on the sofa after dinner but try to sit up or stand for three hours after eating.^3,4 Go for a stroll through your neighborhood instead of lying down after eating. An after-dinner walk will not only give you some fresh air, but it can lessen the chance you’ll experience heartburn.⁵ Gravity will help keep the acid down where it belongs.

Most people who have GERD or experience acid reflux will notice an increase in the severity of their heartburn overnight while they’re trying to sleep.² Making a few adjustments to your bedtime routine can make a huge difference when managing your heartburn.

Raise the Head Of Your Bed

Research shows that elevating the head of your bed results in fewer acid reflux episodes.^2,3 You can also try a wedge pillow if you don’t want to put blocks under the bed itself, but don’t stack pillows if you can help it; they won’t provide the uniform support that your neck and shoulders need.³ Let gravity help you avoid heartburn while you’re sleeping!

Slip into Something More Comfortable

Clothing that’s tight around your stomach adds pressure, which can force acid up. Try changing into loose workout clothes or pajamas to prevent this from happening.

Sleep on Your Left Side

People who sleep on the left side tend to have shorter bouts of reflux than those who sleep on their right side or on their back.² Sleeping on your left side reduces how much stomach acid gravitates to your esophagus; thereby reducing the likelihood of acid reflux.²

Imagine Uninterrupted Sleep

Don’t let frequent heartburn wake you up. Nexium 24HR reduces heartburn interruptions to help you sleep peacefully through the night.

Working Out

Time It Right

Hitting the gym right after a meal can be a recipe for heartburn. Wait at least two hours before working out.³ Avoid the high-intensity exercises and take a brisk walk through your neighborhood instead

Switch Up Your Workout

When it comes to your digestive system, some workouts are better than others. High-impact exercise, like running and jumping, triggers heartburn more than gentle forms like swimming.

Lay Off the Protein and Fat

If you work out at the end of the day, don’t order a steak burrito bowl for lunch. Foods high in fat can bring on the wrong kind of burn, as they can cause the muscles in your esophagus that keep the acid in the stomach to relax at the wrong time.⁴ If you want to eat foods high in protein like eggs or meat, choose egg whites or lean meats that are grilled, poached, broiled or baked.⁴ These protein options have lower fat content and reduce the risk of acid reflux.⁴

Drink Up

Fill a water bottle and sip before and during your workout. Water keeps your digestive tract running smoothly.

Other Ways to Relieve Heartburn

If heartburn is making it difficult for you to live your life, taking an OTC medication might help you manage your symptoms. A proton pump inhibitor like Nexium 24HR turns off the acid pumps in your stomach, lessening the amount of acid in your stomach that could flow back up your esophagus.