Gut & Digestive Health
Manage Occasional Heartburn
Occasional heartburn, the burning feeling behind the breastbone that tends to follow meals or show up when you lie down, often eases with changes to how, when and what you eat and how you sleep. This page is about everyday, occasional heartburn; frequent or worrying symptoms need a doctor, and the longer-lasting condition has its own page.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Eat smaller meals, and finish eating at least 3 hours before you lie down or go to bed.
- Keep a short note of what you ate and drank before heartburn, then cut back on your own personal triggers rather than every food on a list.
- If you get heartburn at night, raise the head of the bed with blocks under the frame rather than extra pillows, and ask a pharmacist about short-term relief if you need it.
Be careful with
- Heartburn most days, or heartburn that does not improve with pharmacy medicines and lifestyle changes, needs a doctor. Do not keep treating it yourself for weeks.
- Chest pain that feels tight or heavy, spreads to the arm, neck, jaw or back, or comes with shortness of breath can be a heart attack, not heartburn. Get emergency help straight away.
- Do not use baking soda as a homemade antacid, and do not stop a prescribed medicine on your own.
Get help when
- Heartburn most days, or symptoms that do not improve with lifestyle changes and pharmacy medicines (NHS).
- Trouble or pain swallowing, food getting stuck, persistent vomiting, or loss of appetite.
- Vomit that contains blood or looks like coffee grounds, or black, tarry or bloody stools: get checked promptly.
- Unexplained weight loss, or heartburn that starts for the first time later in life or comes with a cough that will not go away or a hoarse voice.
- Crushing or spreading chest pain with shortness of breath: call emergency services now.
About Manage Occasional Heartburn
What this goal means
Heartburn is a burning feeling in the middle of the chest, behind the breastbone, that happens when stomach acid travels up toward the throat (acid reflux). Many people get it from time to time, and there is often no obvious reason.
This goal is about managing occasional heartburn: the kind that comes now and then, usually after certain meals or when lying down. If it keeps happening, it may be called gastroesophageal reflux disease (GERD), which is a longer-lasting condition and is covered on the linked page.
1,2,3What it can feel like
The main symptoms are a burning sensation in the chest and sometimes an unpleasant sour taste in the mouth. Some people also notice a cough or hiccups that keep coming back, a hoarse voice, bad breath, bloating or feeling sick. The NHS notes that symptoms are often worse after eating, when lying down and when bending over.
Chest pain can have causes other than the stomach, including the heart. If the pain is new, heavy, crushing or spreads, treat it as an emergency until a clinician says otherwise.
1,2,3What can make it more likely
The NHS lists certain foods and drinks (such as coffee, tomatoes, alcohol, chocolate, and fatty or spicy foods), being overweight, smoking, pregnancy, stress and anxiety, hormone changes, some medicines (such as anti-inflammatory painkillers), a hiatus hernia, a stomach ulcer and a bacterial infection in the stomach.
NIDDK explains that reflux can happen when the muscle ring at the bottom of the food pipe (the lower esophageal sphincter) weakens or relaxes when it should not. It adds that some medicines can cause or worsen reflux, including some used for blood pressure and some sedatives, so ask your clinician or pharmacist rather than stopping anything yourself.
1,2When it may be more than occasional
MedlinePlus says that heartburn more than twice a week may be a sign of GERD, although you can have GERD without heartburn. A doctor can also look for other causes, such as a hiatus hernia, a stomach ulcer or an infection. Treating heartburn matters because, over time, repeated reflux can damage the lining of the food pipe.
3,1,2Realistic expectations
Lifestyle steps help many people but do not work for everyone, and the research behind some of them is limited. Systematic reviews describe the evidence for steps such as raising the head of the bed as encouraging but based on small, imperfect trials. Give a change a few weeks, change one thing at a time, and keep notes on what actually helps you.
Antacid-type medicines ease symptoms for a short time but do not treat the cause, which is why the NHS says they should not be taken regularly for long periods.
4,5,1Who this applies to
Adults with heartburn that comes occasionally. If you are pregnant, heartburn is common and has its own safe options, so talk to a midwife, pharmacist or doctor before using any remedy. If symptoms are frequent, wake you at night most nights, or come with any warning sign, go to a doctor first and use this page for supportive habits only.
6,1Related conditions and symptoms
Heartburn, acid reflux and GERD → Indigestion, functional dyspepsia and nausea → Bloating and gas → Irritable bowel syndrome →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Finish eating at least 3 hours before bed and keep evening meals smaller.
- Keep a 2-week diary of meals, drinks and heartburn, then cut back on your own top one or two triggers.
- If night-time heartburn is the issue, raise the head of the bed with blocks and try sleeping on your left side.
- If you smoke, ask for help to stop; if you drink alcohol, cut down.
Optional additions
- Chew sugar-free gum for half an hour after a meal.
- Wear looser waistbands after meals.
- Practise slow belly breathing after meals.
- Ask a pharmacist about short-term products for the occasional bad day.
What to track
- Date, time and what you ate or drank before each episode of heartburn.
- How many nights a week you wake with heartburn or sourness.
- How often you use pharmacy products, because needing them most days is a reason to see a doctor.
- Any warning sign from the list on this page.
When to reassess
Give habit changes about two to four weeks. If you still have heartburn most days, need pharmacy products often, or any warning sign appears, see a doctor instead of continuing to self-treat.
When to seek professional support
- See a doctor if lifestyle changes and pharmacy medicines are not helping, or if you have heartburn most days.
- Get urgent help for crushing chest pain, vomiting blood, black stools or trouble swallowing.
- If you are pregnant, ask a midwife, pharmacist or doctor about safe options.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Eat smaller meals instead of large ones
Low certaintyAddresses: May reduce how often stomach contents come back up
Why it may help: The NHS lists eating smaller, more frequent meals as a simple lifestyle change that can help stop or reduce heartburn. Being very full is also a reason indigestion is more likely in pregnancy, according to the NHS.
How to apply it: Replace one or two large meals with several smaller ones, eat slowly, and sit upright while you eat and for a while afterward.
Who it may suit: Most adults with occasional heartburn after big meals.
Precautions: This is common clinical advice rather than the result of a large trial. If you are underweight or have trouble eating, ask a clinician before changing how often you eat.
1,6Leave at least 3 hours between your last meal and lying down
Moderate certaintyAddresses: Fewer symptoms when you lie flat or sleep
Why it may help: NIDDK says that if you have symptoms at night or when lying down, eating meals at least 3 hours before bed may improve them, and the NHS advises not eating within 3 or 4 hours before bed. In the randomized trials gathered by a systematic review, a late evening meal increased the time the lower food pipe was exposed to acid while lying down, compared with an early meal.
How to apply it: Plan dinner earlier, keep late snacks small or skip them, and avoid lying on the sofa straight after eating.
Who it may suit: Anyone whose heartburn is worse at night or after evening meals.
Precautions: If you have diabetes or take medicines that need food at set times, check with your clinician before changing meal timing.
7,1,5,8Raise the head of your bed
Moderate certaintyAddresses: Less night-time reflux while you sleep
Why it may help: The NHS suggests raising the head of the bed by about 10 to 20 cm with wood, bricks or books, and warns that extra pillows can increase pressure on the belly and make symptoms worse. NIDDK instead mentions a foam wedge or extra pillows to lift the head and upper body 6 to 8 inches, so the two sources differ on pillows. A systematic review of five small trials (228 patients) found that most trials reported fewer reflux symptoms with the head of the bed raised, but all were at risk of bias, so it could not make a firm recommendation.
How to apply it: Put sturdy blocks under the bed legs at the head end, or use a wedge that raises your whole upper body, not just your head and neck.
Who it may suit: People whose heartburn is worse lying down.
Precautions: Make sure the bed is stable. A raised bed can feel odd at first. If you have back or neck problems, ask a clinician.
1,9,4,8Keep a short trigger diary, then cut back on your own triggers
Low certaintyAddresses: Cuts out the foods that actually bother you
Why it may help: NIDDK says foods and drinks commonly linked to GERD symptoms include citrus fruits and tomatoes, alcohol, chocolate, coffee and other caffeine, high-fat foods, mint and spicy foods, but not everyone reacts to each one. It suggests talking with your doctor about which ones seem to make your own symptoms worse.
How to apply it: For two weeks, note what you ate and drank and whether heartburn followed. Cut back on the one or two most suspicious items, rather than removing everything on the list.
Who it may suit: Anyone with heartburn that seems linked to certain foods or drinks.
Precautions: Avoid cutting out whole food groups without advice, especially in children, older adults, and people who are underweight or pregnant.
7,1Lose weight gradually if your doctor has said it would help
Moderate certaintyAddresses: Fewer symptoms and less time with acid in the food pipe
Why it may help: The NHS and NIDDK both list losing weight, if you are overweight, as a way to ease heartburn. A systematic review found that in two randomized trials weight loss was followed by less time with acid in the food pipe, and in observational studies by fewer reflux symptoms.
How to apply it: Aim for gradual change through balanced eating and regular activity, ideally with support from a clinician or dietitian.
Who it may suit: Adults who are overweight and have regular heartburn.
Precautions: Rapid or extreme dieting is not advised. This does not apply to people who are a healthy weight.
1,7,5Additional options
Wear looser clothing around the waist
Low certaintyAddresses: Less pressure on the stomach
Why it may help: The NHS lists not wearing clothes that are tight around the waist among the simple things to avoid with heartburn and acid reflux.
How to apply it: Choose a looser waistband when you know you will be eating a large meal or lying down afterward.
Who it may suit: Anyone who gets heartburn after meals while wearing tight waistbands or belts.
Precautions: Common-sense advice from the NHS; no trial was found for it.
1Sleep on your left side
Low certaintyAddresses: May reduce night-time reflux
Why it may help: A systematic review of treatments for night-time reflux included two studies of left-side sleeping and concluded that, together with raising the head of the bed and a longer gap between dinner and bed, it belongs in a step-by-step approach. The NHS also says sleeping on the left side can help in pregnancy.
How to apply it: If you can, try lying on your left side with your upper body slightly raised.
Who it may suit: People with heartburn at night.
Precautions: Small number of studies. Not suitable if left-side sleeping is uncomfortable for you or a clinician has advised a different position, for example in late pregnancy.
8,6Stop smoking, and avoid secondhand smoke
Low certaintyAddresses: Fewer reflux symptoms for some people
Why it may help: NIDDK lists smoking and secondhand smoke among factors that can affect the lower esophageal sphincter, and the NHS includes smoking in its list of causes. In a large Norwegian study of 29,610 people, stopping daily smoking was linked to improved reflux symptoms in people of normal weight who used reflux medicine weekly, but not in other groups. The authors reviewed lifestyle trials and recommended smoking cessation for patients who smoke.
How to apply it: Ask a pharmacist, doctor or national quit line for support. Quitting has many other benefits.
Who it may suit: Smokers with regular heartburn.
Precautions: The reflux benefit was not seen in everyone; the study was observational. Do not use this as a reason to delay other care.
2,1,10,5Drink less alcohol
Moderate certaintyAddresses: Fewer triggers
Why it may help: A meta-analysis of 29 observational studies found that people who drank had higher odds of GERD than non- or occasional drinkers (odds ratio 1.48), with more frequent drinking linked to a stronger association. The NHS and NIDDK both list alcohol as a common trigger.
How to apply it: Notice whether alcohol is a trigger for you, and cut down or skip it, especially close to bedtime or with large meals.
Who it may suit: People who drink and notice heartburn afterward.
Precautions: The studies are observational and do not prove cause. They looked at GERD, not occasional heartburn alone.
11,1,7Chew sugar-free gum after a meal
Low certaintyAddresses: May reduce acid in the food pipe after eating
Why it may help: In a small randomized study of 31 people with reflux symptoms who ate a meal designed to cause reflux, chewing sugar-free gum for half an hour afterward reduced the time the food pipe was acidic over the next two hours (median 3.6% versus 5.7% of the time).
How to apply it: Chew sugar-free gum for about half an hour after a meal.
Who it may suit: People who get heartburn soon after eating.
Precautions: One small, short study. Chewing can cause jaw discomfort, and sugar-free gums can have a laxative effect in some people. Mint-flavoured gum is a trigger for some people, so you may prefer another flavour.
12,7Slow, deep belly breathing
Low certaintyAddresses: May reduce reflux after meals
Why it may help: In a randomized study of 23 patients and 10 controls, breathing with the diaphragm after a meal reduced the number of reflux events, and breathing in raised the pressure of the muscle ring at the bottom of the food pipe. Over 48 hours, total acid exposure did not differ from a sham exercise. A separate small trial of 22 patients found improved quality-of-life scores and less on-demand medicine use after 4 weeks of abdominal breathing exercises, though a between-group test was not significant.
How to apply it: Learn the technique from a physiotherapist or trusted guide and practise it after meals.
Who it may suit: People comfortable with simple breathing exercises.
Precautions: Very small studies. Stop if you feel dizzy or breathless.
13,14Find ways to relax
Low certaintyAddresses: May ease heartburn that flares with stress
Why it may help: The NHS lists finding ways to relax among the things that can help, and lists stress and anxiety among the things that can cause or worsen heartburn. This page found no trial of a relaxation method specifically for occasional heartburn.
How to apply it: Choose a calming routine you enjoy, such as a walk, slow breathing, gentle stretching or time outdoors, and do it away from mealtimes.
Who it may suit: People who notice heartburn at stressful times.
Precautions: Relaxation does not replace checking out frequent or severe symptoms.
1Still being studied
Aloe vera syrup
Low certaintyAddresses: Possible fewer reflux symptoms
Why it may help: In a pilot randomized trial of 79 people with GERD symptoms, aloe vera syrup for 4 weeks was safe and well tolerated and reduced the frequency of heartburn, regurgitation and other symptoms, compared with two conventional acid-reducing medicines. There was no placebo group, and the authors called it a pilot.
How to apply it: Not enough evidence to recommend it. If you want to try an aloe product, use one made for drinking, not for the skin, and ask a pharmacist first.
Who it may suit: Adults interested in a plant-based option who have already had serious symptoms checked.
Precautions: One small pilot trial. Products vary and may interact with medicines; ask a pharmacist, especially if you take regular medicine, are pregnant or breastfeeding.
15Multi-herb liquid (STW5)
Very low certaintyAddresses: Possible effect on reflux symptoms in people who also have indigestion
Why it may help: In a small double-blind, crossover trial of 18 people with functional dyspepsia and reflux symptoms, the main questionnaire score did not differ from placebo after 4 weeks, but two subscales (GERD and regurgitation) were lower with the herbal preparation. The authors said larger studies are needed.
How to apply it: Not enough evidence to recommend it. Ask a pharmacist before trying any multi-herb product.
Who it may suit: People with both indigestion and reflux symptoms who want to discuss herbal options with a clinician.
Precautions: Tiny study with mixed findings. Herbal mixtures can interact with medicines and may not suit pregnancy, breastfeeding or liver conditions.
16Acupuncture
Very low certaintyAddresses: Possible help with reflux symptoms
Why it may help: A meta-analysis of 12 studies suggested manual acupuncture may reduce symptom scores and recurrence in GERD compared with medicine, but the certainty was rated very low, and overall symptom improvement was better with the standard medicine. A network meta-analysis of 33 studies found acupoint stimulation combined with traditional Chinese medicine may help raise the pressure of the lower esophageal sphincter, with the authors urging cautious interpretation.
How to apply it: If you try it, see a licensed practitioner and tell them about any medicines.
Who it may suit: People who want a complementary option alongside usual care.
Precautions: Studies were mostly small and of varied quality. Do not use acupuncture instead of getting warning signs checked.
17,18Acupuncture → Traditional Chinese medicine for heartburn, reflux and constipation →
Food & nutrition
Eating patterns that may help
NIDDK says that if you are overweight, losing weight may reduce symptoms, and that meals at least 3 hours before lying down may improve night-time symptoms. The NHS suggests smaller, more frequent meals.
No special diet has been proven to prevent occasional heartburn. A balanced eating pattern that suits your health, in modest portions, is a sensible base.
7,1Foods and drinks to test
NIDDK lists acidic foods such as citrus fruits and tomatoes, alcoholic drinks, chocolate, coffee and other caffeine, high-fat foods, mint and spicy foods as commonly linked to symptoms. The NHS lists similar items. They do not bother everyone, so use a diary and cut back only on what affects you.
Coffee and caffeinated drinks
Low certaintyAddresses: Possible trigger
Why it may help: Both NIDDK and the NHS list coffee and other caffeine as common triggers of heartburn.
How to apply it: Cut back for two weeks and see whether symptoms change.
Who it may suit: People who notice heartburn after coffee or energy drinks.
Precautions: Cutting caffeine suddenly can cause headaches; reduce gradually.
7,1Tomatoes and citrus
Low certaintyAddresses: Possible trigger
Why it may help: NIDDK lists citrus fruits and tomatoes; the NHS lists tomatoes.
How to apply it: Test removing one at a time.
Who it may suit: People who get heartburn after tomato sauces or citrus drinks.
Precautions: Do not cut out fruit and vegetables generally.
7,1Fatty, fried and spicy dishes
Low certaintyAddresses: Possible trigger
Why it may help: NIDDK lists high-fat and spicy foods; the NHS lists fatty and spicy foods.
How to apply it: Choose smaller portions and earlier meals when you eat them.
Who it may suit: People who notice heartburn after rich meals.
Precautions: Reduce rather than eliminate unless a clinician advises it.
7,1Foods people often reach for
Oatmeal, bananas, ginger and similar foods are popular as heartburn helpers, but this page did not find trials showing that they prevent or relieve heartburn. Treat them as ordinary, gentle foods if they suit you, not as treatments.
For a full guide to eating for comfort, see the linked digestion pages.
7,1Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Aloe vera syrup
Low certaintyStudied form and route: Oral syrup made for drinking
Intended outcome: Fewer reflux symptoms
Human evidence: A pilot randomized trial of 79 people compared aloe vera syrup with two conventional acid-reducing medicines for 4 weeks and found fewer reflux symptoms with aloe, with no adverse events requiring withdrawal. There was no placebo group.
Limits: Small, short pilot trial; not enough to recommend.
Interactions and precautions: Products vary. Ask a pharmacist before use, especially if you take medicines or are pregnant or breastfeeding.
15Multi-herb liquid preparation (STW5)
Very low certaintyStudied form and route: Liquid herbal combination
Intended outcome: Possible effect on reflux symptoms in people who also have indigestion
Human evidence: A double-blind crossover trial of 18 people found no difference in the main questionnaire score versus placebo, but lower scores on two subscales, GERD and regurgitation. The authors said larger studies are needed.
Limits: Very small trial with mixed results.
Interactions and precautions: Herbal mixtures can interact with medicines and may not suit pregnancy, breastfeeding or liver conditions. Ask a pharmacist.
16Peppermint oil
Evidence againstStudied form and route: Capsules or oil
Intended outcome: Not suggested for heartburn
Human evidence: NCCIH says peppermint oil capsules may help irritable bowel syndrome symptoms in adults, but that oral peppermint oil can cause heartburn and indigestion, and there is no evidence that peppermint oil alone helps indigestion. Peppermint appears on NIDDK's list of foods commonly linked to reflux symptoms.
Traditional use: NCCIH notes that mint plants have been used for digestive complaints since ancient Greece, Rome and Egypt.
Limits: The relevant research is about irritable bowel syndrome, not heartburn.
Interactions and precautions: Can cause heartburn, nausea and allergic reactions. Peppermint oil in medicinal amounts has little safety information in pregnancy and breastfeeding.
19,7Baking soda
Evidence againstStudied form and route: Homemade drink
Intended outcome: Not suggested
Human evidence: Poison Control says not to use baking soda as a homemade antacid. It reduces stomach acid temporarily, but swallowed sodium bicarbonate quickly releases a large volume of gas and has been linked to stomach rupture. This page found no clinical trials of it for heartburn.
Limits: Evidence of harm outweighs any short-term acid-neutralising effect.
Interactions and precautions: Do not use. Keep out of children's reach.
20Ginger, chamomile and slippery elm
Not enough evidenceStudied form and route: Teas and herbal products
Intended outcome: Proper evidence not found for heartburn
Human evidence: This page did not find or read human trials showing that these relieve heartburn. They are popular in home-remedy lists, but the NHS, NIDDK, MedlinePlus and NCCIH pages used here do not recommend them for heartburn.
Limits: No usable heartburn evidence found; treat as untested.
Interactions and precautions: Herbs can interact with medicines and may not suit pregnancy. Chamomile can cause reactions in people allergic to ragweed and related plants. Ask a pharmacist.
1,9,3Therapies & care
Established care for occasional heartburn starts with lifestyle steps and, if needed, short-term pharmacy products chosen with a pharmacist's advice. If symptoms are frequent or do not improve, a doctor can look for causes and discuss prescription options. This page does not recommend particular medicines or doses, and you should never stop a prescribed medicine on your own.
Pharmacist advice and short-term pharmacy products
Moderate certaintySelf-care with professional guidance The NHS says a pharmacist can recommend antacids or alginates, best taken with or soon after food, that can ease symptoms in the short term but will not cure the problem and should not be taken regularly for long periods. NIDDK adds that antacids can cause diarrhea or constipation and should not be used every day for severe symptoms without a doctor's advice.
Who it may suit: Adults with occasional heartburn, including in pregnancy through a pharmacist's advice.
Precautions: Tell the pharmacist about other medicines and conditions. Avoid aspirin-containing antacids if aspirin is a problem for you.
1,9,3Doctor assessment
High certaintyClinical assessment A doctor can review symptoms, medicines and warning signs, and may order tests such as a camera test of the food pipe and stomach (gastroscopy) or tests for stomach infection. The NHS notes a GP can offer stronger or alternative treatments if lifestyle changes and pharmacy products do not help.
Who it may suit: Anyone with heartburn most days, warning signs, or symptoms that do not improve.
Precautions: Do not delay assessment because a home remedy seems to be working.
1,2Heartburn, acid reflux and GERD → Digestive symptoms: red flags →
Prescription acid-reducing medicines
High certaintyMedical treatment NIDDK describes medicines that lower stomach acid and notes that stronger ones heal the food-pipe lining in most people with GERD, but that experts are still studying the effects of long-term or high-dose use. The 2022 American College of Gastroenterology guideline calls proton pump inhibitors the medical treatment of choice for GERD while noting increased scrutiny of long-term use and overprescribing.
Who it may suit: People whose doctor has diagnosed GERD or frequent heartburn.
Precautions: Use as directed by your prescriber and ask about benefits and risks. Never stop a prescribed medicine without speaking to your doctor.
9,21Breathing training
Low certaintyPhysical technique Small randomized studies suggest diaphragmatic breathing after meals may reduce reflux events, though overall acid exposure was not different from a sham exercise in the larger study. A network meta-analysis found breathing training alongside conventional care may help, with cautious interpretation.
Who it may suit: People who want a non-drug option to use alongside other care.
Precautions: Learn from a qualified teacher; stop if dizzy.
13,14,18Acupuncture
Very low certaintyComplementary therapy A meta-analysis suggests manual acupuncture may improve symptom scores in GERD but with very low certainty, and standard medicine gave better overall symptom improvement.
Who it may suit: People who want a complementary option alongside usual care.
Precautions: Use a licensed practitioner and tell them about your medicines.
17What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Eating close to bedtime or lying down right after a meal
Moderate certaintyWhy: NIDDK and the NHS advise leaving about 3 to 4 hours between eating and bed, and a systematic review found late evening meals increased acid exposure while lying down.
Who it applies to: Anyone who gets night-time or lying-down heartburn.
Try instead: Eat earlier, keep late snacks very small, and stay upright after meals.
7,1,5Very large meals
Low certaintyWhy: Being very full makes indigestion more likely, and the NHS suggests smaller, more frequent meals.
Who it applies to: People who get heartburn after big meals or holiday feasts.
Try instead: Eat slower and stop before you are uncomfortably full.
1,6Smoking
Low certaintyWhy: NIDDK lists smoking and secondhand smoke among things that can affect the muscle ring at the bottom of the food pipe, and the NHS lists it as a cause.
Who it applies to: Smokers and people living with smokers.
Try instead: Seek help to stop; avoid smoky rooms.
2,1,10Drinking alcohol, especially with food or near bed
Moderate certaintyWhy: A meta-analysis found drinkers had higher odds of GERD, rising with more frequent drinking.
Who it applies to: Anyone who notices heartburn after drinking.
Try instead: Cut down, skip it close to bedtime, and note whether it is a personal trigger.
11,1Tight waistbands and clothes around the waist
Low certaintyWhy: The NHS advises not wearing clothes that are tight around the waist if you get heartburn.
Who it applies to: Anyone with heartburn after meals.
Try instead: Choose looser clothing, especially after meals.
1Personal triggers to check
Coffee, other caffeine and chocolate
Low certaintyWhy: NIDDK and the NHS both list coffee and other caffeine, and chocolate, among foods and drinks commonly linked to heartburn. Not everyone reacts.
Who it applies to: People who notice heartburn after these.
Try instead: Test cutting back one at a time and see whether it helps; swap in a non-caffeine drink.
7,1Citrus fruits and tomatoes
Low certaintyWhy: NIDDK lists acidic foods such as citrus fruits and tomatoes among foods commonly linked to symptoms, and the NHS lists tomatoes.
Who it applies to: People who notice heartburn after these foods.
Try instead: Reduce only if you notice they bother you; they are otherwise nutritious.
7,1High-fat, spicy and fried foods
Low certaintyWhy: NIDDK lists high-fat foods and spicy foods, and the NHS lists fatty and spicy foods, as common triggers.
Who it applies to: People who notice heartburn after rich meals.
Try instead: Choose smaller portions or milder, lower-fat versions on days you want to avoid symptoms.
7,1Mint
Low certaintyWhy: NIDDK lists mint among foods commonly linked to heartburn.
Who it applies to: People who get heartburn after mint tea, mint sweets or mint-flavoured gum.
Try instead: Try other flavours and see if it makes a difference.
7,19Anti-inflammatory painkillers and some other medicines
Moderate certaintyWhy: The NHS lists anti-inflammatory painkillers such as ibuprofen among things that can cause or worsen heartburn, and NIDDK lists several medicine types that can make reflux worse.
Who it applies to: People who take pain relievers or other regular medicines and have new heartburn.
Try instead: Do not stop any prescribed medicine yourself; talk to your doctor or pharmacist about alternatives.
1,2Stress and anxiety
Low certaintyWhy: The NHS lists stress and anxiety among things that can cause or worsen heartburn.
Who it applies to: People whose heartburn flares in stressful periods.
Try instead: Build in relaxation and talk to a clinician if worry is frequent.
1Products that need caution
Using antacids or alginates every day for long periods
Moderate certaintyWhy: The NHS says antacids and alginates help in the short term but do not cure the problem and should not be taken regularly for long periods. NIDDK says not to use antacids every day or for severe symptoms without discussing it with a doctor; they can cause diarrhea or constipation.
Who it applies to: Anyone using pharmacy heartburn products most days.
Try instead: Speak to a pharmacist or doctor if you need them often; see the warning signs on this page.
1,9Antacids that contain aspirin
Moderate certaintyWhy: MedlinePlus links to an FDA warning that aspirin-containing antacid medicines can cause bleeding.
Who it applies to: People who need to avoid aspirin or are prone to stomach bleeding.
Try instead: Read the label and ask a pharmacist which product suits you.
3Baking soda as a homemade antacid
Moderate certaintyWhy: Poison Control says not to use baking soda as a homemade antacid; swallowed baking soda quickly makes carbon dioxide gas that can cause dangerous pressure in the stomach, and it describes a case of stomach rupture.
Who it applies to: Anyone tempted by home remedies for indigestion.
Try instead: Ask a pharmacist for a safer product; do not use baking soda.
20Peppermint oil capsules for heartburn
Low certaintyWhy: NCCIH says oral peppermint oil can cause heartburn as a side effect, which is why capsules are often enteric-coated, and that peppermint oil taken alone has not been shown to help indigestion.
Who it applies to: People with reflux who are considering peppermint oil for stomach symptoms.
Try instead: Avoid using it for heartburn unless a clinician advises it for another reason.
19Unsupported claims
"Lemon water, apple cider vinegar or other acidic drinks cure heartburn"
Not enough evidenceWhy: This page found no human trial showing that they relieve heartburn, and the NHS, NIDDK and MedlinePlus pages read for it do not recommend them. Acidic foods such as citrus are listed by NIDDK as common triggers.
Who it applies to: Social media and home-remedy lists.
Try instead: Use the habit changes and ask a pharmacist about safe short-term options.
7,1"Natural means safe"
Moderate certaintyWhy: Plant products and homemade remedies can still cause harm, as the baking soda case shows, and herbs can interact with medicines.
Who it applies to: Anyone using home remedies.
Try instead: Check with a pharmacist, especially if you take medicines or are pregnant.
20,19"Heartburn is harmless"
Moderate certaintyWhy: Repeated reflux can damage the lining of the food pipe over time (MedlinePlus), and heartburn-like pain can be a heart problem.
Who it applies to: People who ignore frequent symptoms.
Try instead: Get frequent heartburn and any warning sign checked.
3,2Common mistakes
Using extra pillows to raise the head
Low certaintyWhy: The NHS says not to rely on extra pillows because they can increase pressure on the belly and worsen symptoms. NIDDK mentions wedges or extra pillows to raise the upper body, so sources differ.
Who it applies to: People who stack pillows at night.
Try instead: If you try this, raise the whole upper body with blocks or a wedge, and see whether it helps.
1,9Treating symptoms for weeks without a check-up
Moderate certaintyWhy: The NHS and NIDDK say to see a doctor if heartburn is frequent or does not respond to lifestyle changes and pharmacy medicines.
Who it applies to: Anyone with heartburn on most days.
Try instead: See a GP or doctor; they can look for other causes.
1,2Stopping a prescribed medicine yourself
Moderate certaintyWhy: The NHS says not to stop any prescribed medicine without speaking to a doctor first. Some medicines can worsen reflux, so ask for a review rather than stopping.
Who it applies to: People on regular medicines.
Try instead: Ask your doctor or pharmacist for a review.
1,2Assuming chest pain is heartburn
High certaintyWhy: MedlinePlus warns that crushing chest pain could be a heart attack and needs immediate help.
Who it applies to: Anyone with new or severe chest pain.
Try instead: Call emergency services if the pain is crushing, spreads, or comes with breathlessness.
3,2Evidence & safety
What the research shows
The sources read agree that occasional heartburn often improves with smaller meals, a longer gap between eating and lying down, raising the head of the bed, avoiding personal triggers, stopping smoking, drinking less alcohol, and losing weight if overweight. The trials behind these steps are mostly small, short or observational, so certainty is low to moderate. Natural remedies have little reliable human evidence for heartburn: aloe vera syrup has one small pilot trial, a multi-herb liquid has one tiny trial, acupuncture has very-low-certainty evidence, and baking soda and peppermint oil carry real risks. Frequent heartburn and warning signs need a doctor.
Limits of the evidence
- The head-of-bed trials were small and at high risk of bias, so reviewers could not make a firm recommendation.
- Smoking and alcohol findings come from observational studies, which show links, not proof of cause.
- Chewing gum and breathing studies were small and short, with healthy or GERD-diagnosed volunteers rather than people with occasional heartburn.
- The aloe vera trial had no placebo group and the multi-herb trial had 18 participants.
- Most research is on GERD, a more severe condition, not occasional heartburn.
- Trigger lists are based on common reports; individual responses differ.
Precautions and interactions
- Check herbs and supplements with a pharmacist, especially if you take regular medicines.
- Antacid-type products should not be used regularly for long periods; ask a pharmacist or doctor if you need them often.
- Do not stop a prescribed medicine on your own.
- Do not use baking soda as an antacid.
Life-stage considerations
- Pregnancy: heartburn is common, and the NHS says there are medicines that are safe in pregnancy; ask a midwife, pharmacist or doctor rather than choosing herbs yourself.
- Breastfeeding: ask a pharmacist or clinician before using herbal products.
- Older adults: new heartburn or swallowing trouble later in life needs a check; review medicines with a clinician.
- Children and teenagers: reflux in children has its own guidance; see a doctor rather than using adult remedies.
Warning signs
- Chest pain that is crushing, spreads to the arm, neck, jaw or back, or comes with breathlessness: call emergency services.
- Vomit that contains blood or looks like coffee grounds, or stools that are black, tarry or bloody.
- Trouble or pain swallowing, persistent vomiting or loss of appetite.
- Unexplained weight loss.
- Heartburn most days, or symptoms not improving with lifestyle changes and pharmacy medicines.
Claim checks
Raising the head of the bed relieves heartburn
Moderate certaintyA systematic review of small, risk-prone trials found fewer symptoms in most, but could not make a firm recommendation; the NHS and NIDDK still list it as a lifestyle step, and they differ on pillows.
4,1,9Eating earlier in the evening reduces night-time reflux
Moderate certaintyRandomized trials gathered in systematic reviews found a longer dinner-to-bed gap reduced acid exposure while lying down.
5,8,7Smoking cessation improves reflux
Low certaintyIn one large cohort the benefit was seen in people of normal weight who used reflux medicine weekly, not in all groups.
10,5Aloe vera juice cures acid reflux
Low certaintyOne small pilot trial without a placebo group found fewer symptoms; it is not proof of a cure.
15Baking soda in water is a safe heartburn fix
Evidence againstPoison Control says not to use it as a homemade antacid and describes stomach rupture.
20Peppermint soothes heartburn
Evidence againstNCCIH says oral peppermint oil can cause heartburn, and NIDDK lists mint as a common trigger.
19,7Questions people ask
What is the difference between heartburn and acid reflux?
Acid reflux is stomach acid travelling up toward the throat; heartburn is the burning feeling it can cause in the chest. The NHS says that if it keeps happening, it may be called GORD (gastro-oesophageal reflux disease).
How do I know whether it is heartburn or something more serious?
You cannot always tell. MedlinePlus says crushing chest pain could be a heart attack and needs immediate help. Chest pain that spreads, or comes with breathlessness, needs emergency care.
How often is too often for heartburn?
MedlinePlus says heartburn more than twice a week may be a sign of GERD, and the NHS advises seeing a GP if you have heartburn most days or lifestyle changes and pharmacy medicines are not helping.
When should I stop eating before bed?
NIDDK says meals at least 3 hours before lying down or going to bed may improve symptoms at night, and the NHS advises not eating within 3 to 4 hours before bed.
Do extra pillows help?
The NHS says not to use extra pillows, because they can increase pressure on the belly, and suggests raising the head of the bed by 10 to 20 cm instead. NIDDK mentions a wedge or extra pillows to raise the body, so sources differ. Raising the whole upper body is the key idea.
Do I have to avoid all trigger foods?
No. NIDDK lists foods commonly linked to symptoms, but not everyone reacts. A short diary helps you cut back only on what affects you.
Can I take antacids every day?
The NHS says antacids and alginates help in the short term but should not be taken regularly for long periods, and NIDDK says not to use antacids every day without discussing it with a doctor. Ask a pharmacist if you need them often.
Is baking soda a good home antacid?
No. Poison Control says not to use baking soda as a homemade antacid because it can cause dangerous pressure in the stomach.
Is peppermint tea good for heartburn?
Peppermint and mint are on NIDDK's list of foods commonly linked to heartburn, and NCCIH says peppermint oil can cause heartburn. If it bothers you, try another herbal tea.
Is heartburn common in pregnancy?
Yes. The NHS says it is common in pregnancy, caused by hormonal changes and the growing baby pressing on the stomach, and that there are medicines that are safe to take. Ask your midwife, pharmacist or doctor.
Does losing weight help?
The NHS and NIDDK list weight loss, if you are overweight, as a way to ease heartburn, and a systematic review found less acid exposure after weight loss in two randomized trials.
Should I take a herbal remedy for heartburn?
This page found limited evidence: one small pilot trial of aloe vera syrup, one tiny trial of a herbal mixture, and no heartburn trials for ginger, chamomile or slippery elm. Talk to a pharmacist first.
References
- NHS. Heartburn and acid reflux (page last reviewed 20 November 2023). Read 2026-10-31. source
- NIDDK. Symptoms & Causes of GER & GERD. Read 2026-10-31. source
- MedlinePlus. Heartburn. Read 2026-10-31. source
- Albarqouni L, et al. Head of bed elevation to relieve gastroesophageal reflux symptoms: a systematic review. BMC Fam Pract. 2021. PMID 33468060. source
- Ness-Jensen E, et al. Lifestyle Intervention in Gastroesophageal Reflux Disease. Clin Gastroenterol Hepatol. 2016. PMID 25956834. source
- NHS. Indigestion and heartburn in pregnancy. Read 2026-10-31. source
- NIDDK. Eating, Diet, & Nutrition for GER & GERD (last reviewed July 2020). Read 2026-10-31. source
- Schuitenmaker JM, et al. Systematic review: Clinical effectiveness of interventions for the treatment of nocturnal gastroesophageal reflux. Neurogastroenterol Motil. 2022. PMID 35445777. source
- NIDDK. Treatment for GER & GERD. Read 2026-10-31. source
- Ness-Jensen E, et al. Tobacco smoking cessation and improved gastroesophageal reflux: a prospective population-based cohort study: the HUNT study. Am J Gastroenterol. 2014. PMID 24322837. source
- Pan J, et al. Alcohol Consumption and the Risk of Gastroesophageal Reflux Disease: A Systematic Review and Meta-analysis. Alcohol Alcohol. 2019. PMID 30184159. source
- Moazzez R, et al. The effect of chewing sugar-free gum on gastro-esophageal reflux. J Dent Res. 2005. PMID 16246942. source
- Halland M, et al. Effects of Diaphragmatic Breathing on the Pathophysiology and Treatment of Upright Gastroesophageal Reflux: A Randomized Controlled Trial. Am J Gastroenterol. 2021. PMID 33009052. source
- Sadiq M, et al. Effectiveness of Abdominal Breathing Exercise to Control Gastroesophageal Reflux Disease, a Randomized Controlled Trial. J Community Hosp Intern Med Perspect. 2025. PMID 39867162. source
- Panahi Y, et al. Efficacy and safety of Aloe vera syrup for the treatment of gastroesophageal reflux disease: a pilot randomized positive-controlled trial. J Tradit Chin Med. 2015. PMID 26742306. source
- Oude Nijhuis RAB, et al. The Effect of STW5 (Iberogast) on Reflux Symptoms in Patients With Concurrent Dyspeptic Symptoms: A Double-blind Randomized Placebo-controlled Crossover Trial. J Neurogastroenterol Motil. 2024. PMID 38043927. source
- Yin J, et al. Does Manual Acupuncture Improve Gastroesophageal Reflux Disease Symptoms? A Trial Sequential Meta-Analysis. Complement Med Res. 2025. PMID 40127634. source
- Huang M, et al. Efficacy of Nonpharmacological Interventions and Combination With Pharmacological Interventions for Gastroesophageal Reflux Disease: A Systematic Review and Network Meta-Analysis. J Clin Gastroenterol. 2025. PMID 40838809. source
- NCCIH. Peppermint Oil: Usefulness and Safety. Read 2026-10-31. source
- Poison Control. My child got into the baking soda: Risks and treatment. Read 2026-10-31. source
- Katz PO, et al. ACG Clinical Guideline for the Diagnosis and Management of Gastroesophageal Reflux Disease. Am J Gastroenterol. 2022. PMID 34807007. source
Related on AlternativeMed
Related goals
Feel More Comfortable After Meals → Manage Nausea & Stomach Discomfort → Understand Your Food Triggers → Reduce Bloating → Manage Excess Gas → Manage Stress-Related Digestive Discomfort → Stay Asleep Through the Night →
Ingredients, foods and supplements
Aloe vera → Ginger → Chamomile → Slippery elm → Peppermint oil → Baking soda for heartburn →
Research, safety and claim-check resources
Digestive symptoms: red flags and when to get help → Gut and digestive health research and evidence → Gut & Digestive Health → Medication interactions → Breathwork → Acupuncture → Meditation →