Acid reflux: what it is and what actually helps

Heartburn doesn’t mean your stomach is burning—it means stomach acid is coming up into the esophagus because a valve (the lower esophageal sphincter) isn’t keeping it down. That tiny leak can cause chest burning, sour taste, belching, or a cough. You can often cut symptoms with simple changes, not big prescriptions.

Here are clear, practical steps you can try today: avoid late-night meals, skip trigger foods, and change how you sleep.

Quick fixes that work

Try these first. They’re cheap and often fast.

- Eat smaller meals. Big plates push stomach contents up. Try 4–5 smaller meals instead of two giant ones.
- Skip common triggers: fried/fatty foods, chocolate, coffee, mint, alcohol, tomato-based sauces, citrus, and very spicy dishes.
- Don’t lie down for at least 2–3 hours after eating. Gravity helps keep acid down.
- Raise the head of your bed 6–8 inches or sleep on your left side. Both reduce reflux at night.
- Lose just 5–10% of body weight if you’re overweight. Even small weight loss often lowers symptoms.
- Try OTC antacids (Tums, Rolaids) for immediate relief, or H2 blockers (famotidine) for longer symptom control. Short courses of proton pump inhibitors (omeprazole, esomeprazole) can work when diet changes don’t.

Use meds as directed. Antacids act fast but wear off. H2 blockers and PPIs take longer but last longer. If you’re on other drugs, check for interactions—ask a pharmacist.

When to see a doctor

See a clinician if you have any alarm signs: trouble swallowing, unintentional weight loss, vomiting blood, black stools, or chest pain that could be heart-related. Also see a doctor if you need daily acid-suppressing meds for more than a few weeks, or if OTC measures don’t help.

A doctor may test for GERD, check for an ulcer, or look for complications like inflammation or a narrowing in the esophagus. Treatment ranges from tailored medication plans and lifestyle coaching to endoscopy or, rarely, surgery when medicines and habits fail.

One last practical tip: keep a simple food-and-symptom log for 1–2 weeks. Note what you ate and when symptoms started. That often reveals patterns faster than guessing.

If you want, check our articles that dig into travel tips for heartburn, drug-specific issues, and safe ways to try common meds. Small, consistent changes usually bring the biggest payoff—fewer flare-ups and better sleep.