Heartburn: quick fixes, common causes and how to stop it

That burning feeling behind your breastbone is usually acid reflux, not a heart attack — but if you have crushing chest pain, jaw or arm pain, or trouble breathing, get emergency care. If it’s the familiar burn, you can manage it at home and reduce how often it comes back.

What usually causes heartburn

Heartburn happens when stomach acid comes up into the esophagus because the lower esophageal sphincter (LES) is weak or relaxed. Triggers are simple to spot: big or fatty meals, spicy food, chocolate, caffeine, alcohol, and smoking. Lying down after eating makes reflux worse. Some medicines — for example certain blood pressure drugs like nifedipine — can relax the LES and increase reflux.

Quick relief you can try now

Sit up straight and avoid bending over. Sip a glass of water to wash acid back down. Chewing sugar-free gum for 20 minutes can boost saliva and help clear acid. Over-the-counter antacids (Tums, Rolaids) work fast for short episodes. H2 blockers (famotidine) and proton pump inhibitors (omeprazole) reduce acid production but take longer to act; talk to your doctor before starting regular use. If symptoms are severe, happen more than twice a week, cause weight loss, make swallowing hard, or include vomiting blood, see a doctor right away.

Keep a small emergency stash when you travel: antacids, a prescription refill if you use PPIs, and a list of your meds. Pick plain, low-fat meals at airports and on planes, avoid excess alcohol, and eat earlier so you’re not lying down soon after a meal. Traveling can upset routines, so pack what works for you.

For ongoing reflux, simple habits matter more than pills. Eat smaller portions and stop eating at least 2–3 hours before bed. Raise the head of your bed 6–8 inches or use a wedge pillow to keep acid where it belongs while you sleep. Lose excess weight if you can — even a small drop often helps. Quit smoking and cut back on alcohol and caffeine. Wear looser clothes around your waist.

Long-term PPI use can be helpful but has downsides for some people. If you need daily medication, talk to your doctor about the lowest effective dose and whether other options fit you better. Mention any other prescriptions you take so your provider can check for interactions.

If you want more tailored tips — for example, how to manage heartburn while traveling or how certain blood pressure medicines affect reflux — check our guides and talk to your clinician. Small changes often stop heartburn from hijacking your day, and a short conversation with your doctor can make sure you’re using the safest, most effective approach for you.