Dos and Don’ts to Prevent Heartburn

“Heartburn can be very individualized,” says Julia Zumpano, RD, of Cleveland Clinic in Ohio.

Heartburn doesn’t always happen immediately after meals, she says. “Usually heartburn happens right after eating, but some people have slow gastric emptying, so they may experience the effects a couple hours later,” she says.

“There are things that we eat or do that cause that lower muscle to relax more frequently, and that increases the risk of reflux,” says Christopher Marshall, MD, the clinical chief of gastroenterology at UMass Memorial Medical Center in Worcester, Massachusetts. Although every person is different, here are some rules of thumb as far as what you can do and what you should avoid to keep heartburn at bay.

1. Do Avoid Fatty Foods

Dr. Marshall says that one of the most effective things that people can do to avoid heartburn is avoid eating fatty meals. This includes the typical culprits like fried food but also fatty meats. Fat can cause the sphincter to relax and let acid through, Marshall says.

“Eating a low-fat, heart-healthy diet is going to benefit everyone in all aspects of your life,” he says. “It’s going to help manage weight, which is a trigger for heartburn and reflux, but also help avoid fat as a trigger itself.”

2. Don’t Lie Down Right After Eating

No matter what you eat, lying down before your stomach has a chance to digest your meal is a common trigger for heartburn, Marshall says. Sitting is just fine, but going horizontal makes it easier for stomach acid to get into the esophagus, since gravity is no longer keeping it down.

This also means that eating your last meal of the day several hours before bed is best, Marshall says, adding that some people may benefit from elevating their head and chest when they sleep.

3. Do Avoid Alcohol and Cigarettes

Alcohol and cigarettes, including vapes (also called e-cigarettes) and other forms of nicotine, are both known to relax the esophageal sphincter, letting stomach acid through, says Marshall.

4. Don’t Go Too Spicy

If spicy foods are a trigger, Zumpano’s advice is to add flavor with less-irritating herbs like oregano and turmeric when you can.

5. Do Avoid Trigger Foods and Drinks

6. Don’t Overeat

If overeating is a trigger, Zumpano suggests that people stop eating before they feel full to keep from eating too much and causing a bout of heartburn. “Practice eating more frequent meals that are high in protein and fiber. Use smaller plates and bowls, and eat with your nondominant hand to slow you down,” she says.

7. Do Find Out What Your Triggers Are

Zumpano recommends keeping a food journal to help identify your individual triggers.

“Jot down every time you get heartburn, the severity, and what you had to eat,” Zumpano says. “If you write it down when it happens, you can pinpoint what in that meal triggered it.”

While peppermint is a common heartburn trigger, it may help treat other digestive disorders like IBS, Marshall says.

“The biggest take-home message is recognizing what your personal triggers are so you can find the best relief,” Zumpano says.