Avoid large meals; eat smaller portions
Don’t lie down for 2–3 hours after eating
Elevate the head of your bed 6–8 inches (use a wedge or bed risers)
Maintain a healthy weight if overweight
Identify and limit trigger foods (common: spicy foods, fatty foods, chocolate, peppermint, caffeine, alcohol, carbonated drinks, citrus, tomato-based foods, onions, garlic)
Stop smoking if you smoke
Wear looser clothing around the abdomen
Avoid tight belts or waistbands after meals
Keep a food and symptom diary to spot personal triggers
Chew gum or use sugar-free lozenges to increase saliva (if tolerated)
Stay hydrated; avoid drinking large amounts with meals
Consider antacids for occasional symptoms
Consider alginate-based antacids (e.g., raft-forming products) for post-meal relief
If symptoms occur more than occasionally, discuss an OTC acid reducer with a clinician/pharmacist:
H2 blockers (e.g., famotidine) for short-term control
Proton pump inhibitors (e.g., omeprazole, esomeprazole) for frequent symptoms as directed
Review medications with a clinician/pharmacist (some can worsen reflux, e.g., certain blood pressure meds, nitrates, some asthma meds)
Manage constipation if present
If nighttime symptoms persist, avoid late-night eating and consider timing meals earlier
Seek urgent care if you have chest pain, trouble swallowing, vomiting blood, black/tarry stools, unexplained weight loss, persistent vomiting, or anemia
See a clinician if symptoms persist despite lifestyle changes or OTC treatment, or if you need meds regularly