Mild cases of acid reflux can often be prevented by adopting a few lifestyle changes, such as avoiding certain foods or not lying down immediately after a meal.

Acid reflux is also known as gastroesophageal reflux (GER). If you experience it more than twice a week, you may have gastroesophageal reflux disease (GERD).

If you regularly experience acid reflux, certain lifestyle and dietary changes may help. If those changes don’t provide relief, over-the-counter (OTC) medications can also help prevent acid reflux or reduce symptoms.

Occasional or mild cases of acid reflux can usually be prevented by adopting a few lifestyle changes.

Sleep on your left side

Sleeping on your left side may help to reduce acid reflux symptoms at night.

Although the reason is not entirely clear, it could be explained by the anatomy of the esophagus. The esophagus enters the right side of the stomach, so sleeping on the left side keeps acid away from the lower esophageal sphincter.

The sphincter is normally responsible for keeping acid and undigested food from returning to the throat, but different things, including your sleep position, can cause it to malfunction.

Elevate your head

A 2021 systematic review examined existing research suggesting that elevating your head while sleeping may help reduce acid reflux symptoms. While the authors noted that limitations in the existing research make it difficult to know how effective it is, they concluded that it’s an easy tip that may be worth trying.

Maintain moderate weight

If you have excess belly fat, the pressure in your abdomen may cause your lower esophageal sphincter to be pushed upward, away from the support of your diaphragm.

This condition, known as hiatal hernia, may lead to GERD, although it isn’t the primary cause.

If you’re interested in weight loss to manage acid reflux, speak with your doctor first to determine if it’s right for you and, if so, how you can lose weight safely and sustainably.

Quit smoking

Your saliva helps neutralize the acid moving from your stomach to your esophagus. However, smoking can reduce the amount of saliva in your mouth.

Smoking also lowers the pressure in the lower esophageal sphincter, which can cause coughing and acid reflux. Research shows that quitting smoking can reduce the severity of your acid reflux or GERD.

Learn more about smoking and acid reflux.

Changes in diet, including what, when, and how you eat, can also help reduce or prevent acid reflux.

Avoid triggers

Several types of food can cause acid reflux and heartburn. Pay close attention to how you feel after eating different foods.

Potential triggers may include:

  • fatty or fried foods
  • alcohol
  • coffee
  • carbonated beverages, such as soda
  • chocolate
  • garlic
  • onions
  • citrus fruits
  • peppermint
  • spearmint
  • tomato sauce

If you experience acid reflux or heartburn after eating certain foods, take steps to avoid them.

Eat earlier

If you’re prone to acid reflux, avoiding eating meals within 2 to 3 hours of sleeping is recommended.

Consider also having your big meal of the day at lunch so your dinner can be lighter. Research suggests that going to bed with undigested food, particularly if you’ve eaten a heavy meal, can worsen your symptoms at night.

Smaller, more frequent meals

The lower esophageal sphincter is a muscle that acts as a valve between the stomach and the esophagus. In people with acid reflux, this muscle is weakened or dysfunctional, causing acid to flow into the esophagus.

Many reflux symptoms take place after a meal. Eating smaller, more frequent meals throughout the day may help reduce symptoms of acid reflux.

Research shows that eating a high carb diet can worsen acid reflux, and reducing your carb intake can help reduce the symptoms of GERD.

Some researchers suspect that undigested carbs may cause bacterial overgrowth and increased pressure inside the abdomen, which could contribute to acid reflex.

Having too many undigested carbs in your digestive system can often cause not only gas and bloating but also burping.

Many people can resolve their symptoms through lifestyle changes. Other people may require medications to prevent or treat acid reflux and heartburn. Your doctor may recommend over-the-counter or prescription medications, such as:

  • antacids, such as calcium carbonate (Tums)
  • H2-receptor blockers, such as famotidine (Pepcid AC) or cimetidine (Tagamet HB)
  • mucosal protectants, such as sucralfate (Carafate)
  • proton pump inhibitors, such as rabeprazole (Aciphex), dexlansoprazole (Dexilant), and esomeprazole (Nexium)

A note about proton pump inhibitors

Proton pump inhibitors are the most effective treatments for chronic acid reflux. They’re generally considered very safe. They reduce your body’s production of gastric acids. Unlike some other medications, you only need to take them once a day to prevent symptoms.

There are also downsides to using proton pump inhibitors on a long-term basis. Over time, they can deplete vitamin B12 in your body.

Since stomach acid is one of your body’s defenses against infection, proton pump inhibitors can also raise your risk of infection and bone fractures. In particular, they can raise your risk of hip, spine, and wrist fractures.

Some PPIs, like dexlansoprazole, can also be expensive, often costing more than $100 each month. Most of them, however, may cost less than $20 for a monthly dose.

If you experience regular acid reflux or heartburn, speak with a healthcare professional. They may recommend lifestyle changes to help prevent your symptoms. These may include eating smaller meals, remaining upright after eating, or cutting certain foods from your diet.

If lifestyle changes don’t relieve your symptoms, your doctor may recommend over-the-counter or prescription medications.