Heartburn is a common digestive issue that causes a burning sensation behind the breastbone, often after meals or at night. It happens when stomach acid flows back up into the esophagus — a condition known as acid reflux. When it occurs frequently, it may be a sign of a more chronic condition called gastroesophageal reflux disease (GERD).

While medications are available to manage symptoms, several lifestyle adjustments and home remedies may offer relief. Below are 10 simple, evidence-based strategies you can try at home to reduce or prevent heartburn.

1. Quit Smoking and Avoid Tobacco

Smoking is known to weaken the muscle (lower esophageal sphincter) that keeps stomach acid from entering the esophagus. When this muscle relaxes too much, acid reflux becomes more likely.

Avoiding cigarettes and other tobacco products can improve this muscle’s function and reduce heartburn symptoms. Quitting also benefits your health overall — especially for people with chronic digestive or respiratory issues.

2. Stay Away from Trigger Foods

Certain foods are known to provoke heartburn in many people. While triggers can vary, common culprits include:

  • Fried or fatty foods

  • Chocolate

  • Caffeinated beverages (like coffee)

  • Spicy dishes

  • Tomatoes and tomato-based sauces

  • Citrus fruits and juices

  • Alcohol

  • Mint

Keeping a food diary may help you identify which items worsen your symptoms so you can reduce or avoid them.

3. Loosen Up Your Clothing

Wearing tight clothing, especially around the waist and abdomen, can put pressure on your stomach. This pressure can push acid back up into your esophagus, triggering a burning sensation.

Switching to looser, more comfortable clothing, particularly after meals, can reduce discomfort and prevent reflux episodes.

4. Chew Gum After Eating

Chewing sugar-free gum may stimulate saliva production, which helps neutralize stomach acid and clear it from the esophagus more quickly. This simple habit can be especially helpful after meals.

Choose non-mint flavors like fruit or cinnamon, as peppermint and spearmint may actually relax the esophageal muscles and worsen symptoms. Be mindful that excessive gum chewing might lead to gas or bloating in some people.

5. Add Ginger to Your Diet

Ginger has been used for centuries to treat gastrointestinal discomfort, including nausea, bloating, and indigestion. It may help calm the stomach and reduce acid reflux, though research is still ongoing.

Try adding fresh ginger to meals, brewing ginger tea, or chewing a small piece of raw ginger. Use ginger in moderation, as too much could irritate the stomach in some individuals.

6. Drink a Small Glass of Milk

Some people find temporary relief from heartburn by drinking cold, low-fat milk. The cooling sensation can ease discomfort, and milk's alkaline nature may help balance acidity.

However, full-fat dairy can make symptoms worse for some people. If milk isn't well tolerated, try calcium-based antacids or consult a doctor for alternatives.

7. Elevate the Head of Your Bed

Reclining too soon after eating or lying flat at night can cause stomach acid to flow upward, especially in those prone to reflux. To combat this, sleep with your head elevated by about 6 to 8 inches.

You can raise the head of your bed using risers, bricks, or a wedge pillow. Using regular pillows may not be effective and could lead to slipping or discomfort.

8. Manage Belly Weight

Carrying extra weight around your midsection increases pressure on your abdomen and can push acid into your esophagus.

If you are overweight, even modest weight loss — such as shedding 10 to 15 pounds — may significantly reduce the frequency and severity of heartburn symptoms. Focus on healthy eating and gradual changes rather than crash dieting.

9. Use Over-the-Counter Antacids Wisely

Antacids are often the first line of defense for mild, occasional heartburn. They work by neutralizing stomach acid and are available without a prescription.

Use them only as directed, and not for long-term management unless advised by your healthcare provider. Overuse can lead to side effects like constipation, diarrhea, or imbalanced minerals.

10. Try a Baking Soda Solution (Occasionally)

Sodium bicarbonate, commonly known as baking soda, has natural antacid properties and may neutralize excess stomach acid when used occasionally.

To try it, dissolve ½ teaspoon in a glass of water and drink slowly. This remedy is for short-term relief only, as frequent use may lead to complications like fluid retention or metabolic alkalosis, particularly in people with high blood pressure or kidney problems.

When to See a Healthcare Professional

Occasional heartburn is usually manageable at home. However, you should speak with a doctor if you experience:

  • Persistent or worsening symptoms

  • Difficulty swallowing

  • Chronic coughing or wheezing

  • Heartburn that doesn’t improve with lifestyle changes or OTC medications

  • Weight loss that can’t be explained

Seek immediate medical attention if you have chest pain accompanied by pressure, nausea, or pain radiating to the arm or jaw — as this may signal a heart issue.

Also contact a doctor promptly if you vomit blood, or notice black or tarry stools, which may indicate bleeding in the digestive tract.

Summary

Heartburn is a common and uncomfortable condition, but many people find relief with simple changes to their diet, posture, and habits. Strategies like chewing gum, avoiding trigger foods, adjusting your sleep position, and using occasional remedies such as antacids or baking soda can all help reduce symptoms.

However, if symptoms persist or worsen, it’s important to speak with a healthcare provider. Early intervention can prevent complications and help you find the most effective treatment plan.