4 Meal Tips to Help Reduce or Eliminate Heartburn

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If you have been experiencing heartburn, you are not alone. Millions of other people suffer the same every single day, albeit the causes can differ from individual to individual. Generally, the cause of heartburn is not only the amount of food that is eaten but even the time that the meal is taken. If you find that when you eat certain foods in specific amounts at certain times of day causes heartburn, plans to change any of those will be useful in reducing or even eliminating the problem.

That said, if you are looking for quick meal tips on how you can address heartburn, here are a few to keep in mind:

1. Opt for weight loss diets

You don’t have to skip meals or lower your consumption of food by a massive amount. Instead, you can start eating food items that encourage weight loss. For example, instead of opting for high-fat and processed food, choose fresh products like vegetables, fruits, and so on.

If you are overweight, your stomach can be pressed down by your fats, effectively pushing the stomach acid up through your esophagus, causing heartburn.

2. Avoid heartburn-triggering beverages

There are beverages out there that put you at a much higher risk of experiencing heartburn. For example, acidic drinks like orange or tomato juice can irritate your LES (lower esophageal sphincter), giving a heartburn experience.

Other drinks that can trigger the heartburn sensation include sodas and alcoholic beverages. Soda can cause stomach acids to stir and encounter your esophagus, while alcohol can weaken the LES, which furthermore allows acid to travel up.

3. Drink some water after each meal

While it is not a smart idea to drink too much water when eating, as this can also cause stomach acids to reach your esophagus, you can drink some after your meal to wash down the food. Doing so also ensures that any acids that are splashed up during eating are washed back down.

4. Try not to eat too much

The more food you eat, the likelier it is that stomach acids will reach your esophagus. Of course, the simple solution to this would be to eat less, but if you cannot do that, then dividing your meals throughout the day can help. 

For example, if you are used to eating three large meals a day, divide it into four or even five smaller meals. That way, there is much less of a chance that the acids will irritate your esophagus. Just remember to leave enough time between meals so that your stomach can digest everything before having more food to work on.


While we have only shared four ways to counteract your heartburn problems, the cause can vary greatly. For this reason, you might find that only some of these tips, or even none, are going to help. Because of this, it is important that you identify when you experience the burning sensation, and what you have just done previously that might have triggered it. That way, you will know exactly what to do and fix to ensure you lower the irritation or even eliminate heartburn.

Reflux Away specifically provides health updates and tips on acid reflux. If you’re looking for tips to help you treat your heartburn, check out the Heartburn No More website today.