Digestive Health Heartburn GERD 10 Things to Stop Doing If You Have GERD Reduce acid reflux by not rating trigger foods, overeating, or following bad habits By Sharon Gillson Updated on April 11, 2024 Medically reviewed by Jay N. Yepuri, MD Print Gastroesophageal reflux disease can cause heartburn and a variety of uncomfortable symptoms. You can reduce acid reflux by not eating too much, avoiding foods that trigger symptoms, and adopting healthier habits. This article describes 10 ways you can avoid heartburn and manage GERD symptoms. 2:04 Watch Now: Avoid These Things If You Have GERD Don't Overeat or Stop Eating Large meals make your stomach expand. This increases upward pressure against the lower esophageal sphincter (LES). The LES is the valve between your esophagus and stomach. Increased pressure against the LES can cause heartburn. Instead of eating three large meals a day, try eating six small meals or three small meals and three snacks. This will help keep your stomach from getting too full. It will also help prevent excessive production of stomach acid. Stomach acid is the fluid that helps you digest your food. It is also possible to experience acid reflux from not eating. Try not to go for long periods without food. Don't Eat Too Quickly Eating too quickly can also cause acid reflux. When you eat too quickly, it is harder for your digestive system to function properly. Poor digestion increases your chances of getting heartburn. Here are some things you can do to slow down while eating: Put your fork or spoon down between bites.Chew your food thoroughly before swallowing.Chew 20 times or count to 20 before the next bite.Take smaller bites. Don't Eat Trigger Foods Some foods cause heartburn. There are a couple of reasons why. Some foods relax the LES. Others can cause production of too much stomach acid. When the LES is relaxed, food and stomach acid come back up into your esophagus. Foods that can relax the LES include: Fried or greasy foodsHigh-fat meatsCreamy saucesWhole-milk dairy productsChocolatePeppermintCaffeinated drinks like soft drinks, coffee, tea, and cocoa Foods that may stimulate acid production include: Caffeinated drinksCarbonated drinksAlcoholSpicy foodsCitrus fruit and juices like oranges and grapefruitTomato-based products Don't Go Out to Eat Unprepared It can be harder to make the right choices when eating out. That's why it's important to plan ahead. If you know what you can eat and what you should avoid, you can make better choices. You can prevent heartburn by asking the right questions and knowing what to avoid. It is easy to eat too much at a restaurant, so watch the portion sizes. Good choices when eating out include: White meatLean cuts of meatSandwiches with turkey, chicken, or roast beef on whole grain breadGrilled foodsBroth-based soupsSteamed vegetablesBaked potatoes topped with low-fat salad dressingLow-fat or no-fat salad dressingsLighter desserts, such as angel food cake Looking at the menu before you arrive can help you make good choices. Don't be afraid to ask your server how the food is prepared. Don't Lie Down Too Soon After Eating When you lie down, stomach contents press harder against the LES. This can trigger reflux. Some ways to avoid this include: Wait two to three hours after eating to go to bed.Don't snack late at night.Eat larger meals earlier in the day. Try to make your last meal small. Don't Lie Flat When You Sleep When you lie flat your stomach contents press against the LES. Keeping your head higher than your stomach helps reduce this pressure. You can elevate your head in a couple of ways: Place bricks, blocks, or something sturdy and secure under the legs at the head of your bed. Use a wedge-shaped GERD pillow under your head and shoulders. How to Stop Acid Reflux While Sleeping Don't Wear Tight Clothes Clothing that fits tightly around the abdomen can trigger heartburn. Tight belts and waistbands can squeeze the stomach and force food against the LES. This can make the stomach contents reflux. Don't Smoke There are lots of good reasons to quit smoking. Smoking can cause many health problems, and heartburn is one of them. This is especially true if you have GERD. These are some of the ways smoking can trigger heartburn: Reduced saliva production: Smoking can reduce saliva production. Saliva helps neutralize stomach acid. It can also wash refluxed acid back into the stomach. Changes in stomach acid: Smoking can increase stomach acid production. It may also cause bile salts to move from the intestine to the stomach. Bile salts are a component of bile, a substance that helps you digest fats in your small intestine. Bile salts in the stomach can make stomach acid more harmful. Impaired functioning of the LES: Smoking can weaken and relax the LES. A weakened or relaxed LES can let stomach contents reflux back up into the esophagus. Damage to the esophagus: Smoking may directly injure the esophagus. This makes it even more susceptible to acid reflux damage. Don't Drink Too Much Alcohol Alcohol increases the amount of acid the stomach produces. It also relaxes the LES. If you drink, try these tips: Dilute the alcohol with water or club soda.Limit consumption. Have one or two mixed drinks, no more than 16 ounces of wine, or no more than three beers.Drink white wine instead of red wine.Choose non-alcoholic beer or wine.Keep track of which alcoholic drinks trigger your heartburn to avoid them. Don't Get Too Stressed Stress itself hasn't been shown to cause heartburn. It can, however, lead to behaviors that trigger heartburn. When you are stressed you may not follow your normal routines. You may not eat, exercise, or take medications according to your regular schedule. This disruption can trigger heartburn. Finding ways to alleviate the stress can help. Try relaxation methods like: Breathing exercisesMeditationListening to musicExercise GERD Doctor Discussion Guide Get our printable guide for your next doctor's appointment to help you ask the right questions. Download PDF Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Email Address Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. Summary There are things you can do to help keep heartburn at bay. Avoid eating habits that may trigger reflux, such as eating fatty foods, drinking too much alcohol, eating too quickly, and eating large meals. Avoid lying down after a meal and try to sleep in a reclined position. Smoking, stress, and wearing tight clothes are some other habits that may make heartburn worse. 7 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, diet, & nutrition for GER & GERD. Sharma A, Sharma PK, Puri P. Prevalence and the risk factors of gastro-esophageal reflux disease in medical students. Med J Armed Forces India. 2018;74(3):250-254. doi:10.1016/j.mjafi.2017.08.005 Harvard Medical School. What to eat when you have chronic heartburn. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for GER & GERD. Clarrett DM, Hachem C. Gastroesophageal reflux disease (GERD). Mo Med. 2018;115(3):214-218. Pan J, Cen L, Chen W, Yu C, Li Y, Shen Z. Alcohol consumption and the risk of gastroesophageal reflux disease: a systematic review and meta-analysis. Alcohol Alcohol. 2019;54(1):62-9. doi:10.1093/alcalc/agy063 Sandhu DS, Fass R. Stress and gastroesophageal reflux disease. Proc Shevchenko Sci Soc Med Sci. 2018;54(2):10-5. By Sharon Gillson Sharon Gillson is a writer living with and covering GERD and other digestive issues. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit