Heartburn is a common digestive problem that occurs when stomach acid flows back up into the esophagus, causing a burning sensation in the chest. It can be uncomfortable and disruptive to your daily routine.

Fortunately, there are several ways to alleviate heartburn symptoms and prevent their recurrence. In this article, we will discuss ten effective methods to help you find relief from heartburn.

1. Chew Gum

Chewing gum can be a simple and effective way to alleviate heartburn symptoms. When you chew gum, it increases saliva production, which helps neutralize stomach acid and reduce irritation in the esophagus.

Opt for sugar-free gum to avoid aggravating your symptoms.

2. Avoid Trigger Foods

Certain foods are known to trigger heartburn symptoms. These include spicy foods, citrus fruits, tomatoes, garlic, onions, chocolate, caffeine, and carbonated beverages.

By avoiding these trigger foods, you can reduce the frequency and severity of heartburn episodes.

3. Eat Smaller Meals

Overeating can put pressure on the stomach, leading to acid reflux and heartburn. To alleviate symptoms, try eating smaller, more frequent meals throughout the day instead of having large meals.

This allows the stomach to digest food more efficiently, reducing the likelihood of acid reflux.

4. Elevate Your Head While Sleeping

If you experience nighttime heartburn, elevating your head while sleeping can help alleviate symptoms. Use a wedge-shaped pillow or raise the head of your bed by placing blocks or risers under the legs.

This elevation helps prevent stomach acid from flowing back up into the esophagus, reducing the likelihood of heartburn.

5. Practice Stress Management

Stress can worsen heartburn symptoms by increasing stomach acid production and slowing down digestion.

Engaging in stress management techniques like meditation, deep breathing exercises, yoga, or regular physical activity can significantly reduce the occurrence of heartburn episodes.

6. Wear Loose-Fitting Clothing

Tight clothing, especially around the waist, can put pressure on the stomach and contribute to heartburn.

Opt for loose-fitting clothing that doesn’t constrict your abdomen, allowing your digestive system to function properly and reducing the likelihood of acid reflux.

7. Avoid Eating Before Bedtime

Going to bed on a full stomach increases the chances of experiencing heartburn during the night. It is recommended to avoid eating at least three hours before bedtime to allow your stomach enough time to empty.

This reduces the likelihood of acid reflux while you sleep.

8. Maintain a Healthy Weight

Excess weight can put pressure on the abdomen and increase the likelihood of experiencing heartburn. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the frequency and severity of heartburn symptoms.

9. Try Over-the-Counter Antacids

Over-the-counter antacids such as Tums, Rolaids, or Maalox can provide temporary relief from heartburn symptoms. These medications work by neutralizing stomach acid.

However, it is important to consult a healthcare professional before relying on long-term use of antacids, as they may have side effects.

10. Quit Smoking

Smoking can worsen heartburn symptoms by irritating the lining of the esophagus, increasing stomach acid production, and weakening the lower esophageal sphincter (LES), which is responsible for preventing acid reflux.

Quitting smoking can significantly reduce heartburn episodes and improve overall digestive health.