How to Get Rid of Acid Reflux

Young woman with acid reflux sitting on park bench touching her chest — Photo Courtesy: Adobe Images

If you’ve ever had acid reflux and heartburn, you know just how uncomfortable they can be. One minute, you're eating normally; the next, that food feels like it's trying to make its way back up. But have you ever wondered why that happens and how you can stop it from happening again? If so, you’re not alone. Occasional acid reflux and heartburn are a normal part of life for many people. But they can be managed or even prevented once you know the causes.

Is acid reflux the same as heartburn?

Although the terms are used interchangeably, acid reflux and heartburn aren’t the same thing. Heartburn is a painful, burning sensation in your chest, just behind your breastbone. It doesn’t actually affect the heart. It usually comes from the esophagus, which is the tube that carries food and liquid from the throat to the stomach. Although the pain usually rises from your stomach to your chest, it can sometimes spread to the neck or throat.

Most people will have heartburn at least once. It’s most common after a heavy meal, but not everyone has the same triggers. Some medications can bring on heartburn, as can pregnancy. You might also get heartburn while lying down or bending over. It usually lasts a few minutes to a few hours.

Heartburn is a symptom of acid reflux, which is also known as gastroesophageal reflux (GER). At the bottom of the esophagus, where it meets the stomach, is a ring of muscles called the lower esophageal sphincter (LES). When the LES is closed, it stops acid and stomach contents from traveling back up the esophagus. But when it doesn’t close completely, food or stomach acid can come back up into the esophagus. This can irritate the esophagus and cause heartburn and other symptoms.

Certain types of food, such as dairy or spicy foods, can trigger acid reflux. It can also be caused by a hiatal hernia, which is when the top of your stomach pokes through into the chest cavity. This weakens the LES and makes it easier for acid to reflux.

Gastroesophageal reflux disease (GERD) is a more severe version of GER. It also causes heartburn, but more than twice a week over several weeks. You are more likely to have GERD if you:

Are pregnant
Are overweight
Smoke or are regularly exposed to secondhand smoke
Take certain medications

How can I relieve acid reflux symptoms?

Although acid reflux can be a nuisance, it’s usually not serious. But if the symptoms are interfering with your daily life, you may be wondering how to relieve them. Fortunately, acid reflux can usually be managed without medication.

Eat smaller portions, slower

Acid reflux is often caused by heavy meals. Since your stomach is only about the size of your fist, eating too much can make it expand and put pressure on the LES. When the LES doesn’t close completely, it can cause acid reflux. Eating too fast can also make it hard for your digestive system to work properly, leading to heartburn or acid reflux.

Instead of eating large meals, try to eat smaller portions throughout the day if your schedule allows it. Remember to slow down while eating so your food can digest properly.

Know—and avoid—your trigger foods

Certain foods and liquids are more likely than others to trigger acid reflux. These include, but aren’t limited to:

Spicy foods
Fatty foods
Citrus fruits
Coffee (caffeinated and decaffeinated)
Tea
Alcohol
Carbonated drinks
Chocolate

Make lifestyle changes

Sometimes certain lifestyle choices can make acid reflux symptoms worse. Your doctor might recommend making a few changes. These can include:

Quitting smoking
Losing weight if you are overweight or have obesity
Elevating your head while you sleep so that your esophagus is elevated above your stomach
Avoiding lying down within three hours of eating
Eating earlier in the evening so the meal is already digested at bedtime
Avoiding vigorous exercise after eating

Take over-the-counter or prescription medication

If making dietary and lifestyle changes isn't relieving your acid reflux symptoms, you can also try over-the-counter medication. Antacids that contain calcium carbonate neutralize stomach acid. These include brands like Tums and Rolaids. However, overusing antacids may have side effects, so it’s important not to take too much.

If over-the-counter products aren’t working, you may need prescription medication. Some medications reduce acid production but don’t work as quickly as antacids. Other medications block acid production and heal the esophagus.

When should I see a doctor?

If your acid reflux symptoms are persistent and occur more than twice a week, you might want to talk to your doctor to see if you have GERD. You should also talk to your doctor if over-the-counter products aren’t helping your symptoms. If prescription medication doesn't work or you don't want to take them long-term, your doctor might recommend surgery. However, this isn’t necessary for most people.