Gastroesophageal reflux (GERD) is a common condition where acid from the stomach flows back up into the esophagus, causing heartburn, indigestion, and other symptoms.

While medications can help manage GERD, lifestyle changes are also important in improving symptoms and reducing the risk of complications. Here are eight lifestyle changes to try in managing gastroesophageal reflux.

1. Eat smaller, more frequent meals

Eating large meals can put pressure on the stomach and cause acid to flow back up into the esophagus. To reduce this risk, try eating smaller, more frequent meals throughout the day. This can also help regulate digestion and prevent overeating.

2. Avoid trigger foods

Certain foods are more likely to trigger reflux symptoms, including:.

Spicy foods
Citrus fruits and juices
Tomatoes and tomato-based sauces
Chocolate
Mint and peppermint
Alcohol
Caffeine
Fried or fatty foods
Carbonated drinks

Avoiding these foods can help reduce GERD symptoms. Keeping a food diary may help identify trigger foods for individual cases.

3. Maintain a healthy weight

Being overweight or obese puts added pressure on the stomach, which can increase the risk of reflux. Maintaining a healthy weight can help reduce symptoms and prevent complications.

4. Elevate the head of the bed

Laying flat can make reflux symptoms worse. Elevating the head of the bed with pillows or a wedge can help keep acid in the stomach and reduce symptoms.

It’s important to note that using extra pillows to prop up the head may actually make symptoms worse, as this can put pressure on the stomach.

5. Quit smoking

Smoking is associated with increased reflux symptoms and may contribute to the development of GERD. Quitting smoking can help improve symptoms and reduce the risk of complications.

6. Avoid eating before bed

Eating close to bedtime can increase the risk of reflux symptoms, as lying down can make it easier for acid to flow back up into the esophagus. Try finishing meals at least three hours before bedtime to reduce this risk.

7. Limit alcohol and caffeine intake

Alcohol and caffeine can both relax the lower esophageal sphincter (LES), the muscle that separates the stomach from the esophagus. When this muscle is relaxed, it’s easier for acid to flow back up into the esophagus.

Limiting alcohol and caffeine intake can help prevent this muscle from relaxing and reduce the risk of GERD symptoms.

8. Manage stress

Stress can contribute to GERD symptoms by increasing stomach acid production and affecting digestion. Managing stress through relaxation techniques, such as meditation, yoga, or deep breathing, can help reduce reflux symptoms.

Managing GERD symptoms often requires a combination of lifestyle changes and medications.

While these lifestyle changes can be helpful in reducing symptoms and improving overall health, people with GERD should also talk to their doctor about appropriate treatment options.