Heartburn, the burning feeling caused by acid reflux, is one of the most commonly reported digestive complaints in the UK. It happens when stomach acid travels back up into your oesophagus (food pipe). When it keeps happening, it may be called gastro-oesophageal reflux disease (GORD).1
Symptoms can strike at any time. But they're often worse after eating and when lying down, which is exactly where natural remedies for heartburn and targeted lifestyle changes tend to make the biggest difference.1
The NHS and NICE both recommend simple lifestyle changes as a first step.1,2 Here are four of the most effective.
Food getting stuck when you swallow, being sick often, or losing weight without trying? See a GP rather than trying lifestyle changes first.
1. Change what and how you eat
Certain foods and drinks are common acid reflux triggers, including coffee, tomatoes, alcohol, chocolate and fatty or spicy food.1 Some of these, like alcohol, chocolate and high-fat meals, have been shown to relax the valve between your stomach and oesophagus (the lower oesophageal sphincter).3
The research on cutting out specific foods is limited, though.3 So rather than following a strict list, it makes more sense to work out what sets off your own symptoms.
Keeping a short food and symptom diary for two to three weeks can help you spot the triggers that consistently affect you. That way, any changes you make are targeted, not guesswork.
How you eat matters too. The NHS recommends eating smaller, more frequent meals and not eating within 3 or 4 hours of going to bed.1
You don't need to avoid every trigger food forever. Cutting out whole food groups is rarely necessary and can leave nutritional gaps over time.
Small swaps can help, like grilling or baking instead of frying to cut the fat in a meal. Eat out a lot? Choosing lower-fat options and asking for sauces on the side gives you more control without making social meals difficult.
Aim to finish your last meal 3 to 4 hours before you go to bed.
2. Raise the head of your bed to stop acid reflux at night
Raising the head of your bed is one of the best-supported ways to stop acid reflux at night. When you lie flat, gravity is no longer helping to keep your stomach contents in place, so acid can travel more easily into your oesophagus.
The NHS recommends using wood, bricks or books to raise the head of your bed by around 10 to 20 centimetres, so your chest and head are above your waist.1 Reviews of the research back this up, finding that raising the bed can ease reflux symptoms for some people.3,4
The key is to raise the bed itself, not just add extra pillows. Stacking pillows can increase pressure on your belly and make symptoms worse.1
Can't raise the bed frame, for example in a rented home? A firm wedge under the mattress is a widely used alternative.4
Sleeping on your left side may also help. Studies have found it reduces how long acid sits in the oesophagus compared with lying on your right.3
Try combining a raised bed with the 3 to 4-hour rule from tip one. With less food in your stomach by the time you lie down, there's less to come back up.
Do not rely on stacking pillows. Bending at the waist can make night-time reflux worse, not better.
3. Manage your weight
Being overweight is one of the recognised causes of heartburn and acid reflux, and the NHS advises trying to lose weight if you're carrying extra.1
It's also one of the changes with the strongest evidence behind it. A review of lifestyle measures for reflux found that weight loss improved both symptoms and how much acid reached the oesophagus.3
Extra weight, especially around your tummy, puts pressure on your stomach. That's also why the NHS advises against clothes that are tight around your waist.1
Eating smaller meals, as covered above, also supports weight management while reducing reflux, which makes it one of the most efficient changes you can make.
Exercise helps with weight, but some people find vigorous exercise straight after eating brings on symptoms. Leaving a gap after meals, and starting with lower-impact activities like walking, can help you stay active without the discomfort.
4. Reduce alcohol and stop smoking
The NHS advises not drinking too much alcohol if you get heartburn.1 Alcohol has been shown to relax the valve at the bottom of your oesophagus, which makes it easier for acid to escape.3
Cutting down is worth trying, especially if you drink regularly and notice symptoms after a drink. Having a drink with food, rather than on an empty stomach, may also help some people.
What about fizzy drinks? The evidence is mixed. Fizzy drinks can briefly relax the valve, but research hasn't shown that they cause reflux disease.5 If you notice they set off your symptoms, swapping them for still drinks is an easy change.
Smoking is a recognised cause of heartburn too, and both the NHS and NICE recommend stopping.1,2 Smokers tend to have a weaker valve at the bottom of the oesophagus, and smoking can directly trigger reflux episodes.6
Smoking also reduces saliva, which normally helps neutralise and clear acid from your oesophagus.7 If previous attempts to quit haven't worked, a pharmacist can talk you through prescription stop-smoking support.
If lifestyle changes don't bring enough relief, it may be worth asking your GP or pharmacist whether a medicine such as omeprazole or pantoprazole is right for you. You can read more about how these treatments work in our omeprazole for acid reflux guide.
Frequently asked questions
How do I stop acid reflux at night?
The most effective way to prevent acid reflux at night is to raise the head of your bed by 10 to 20 centimetres using bricks, blocks, or a firm wedge under the mattress, rather than just extra pillows.1 Avoiding food for at least three hours before bed and sleeping on your left side can also help.2 If symptoms remain frequent despite these changes, speak to a pharmacist or GP about whether medication is appropriate.
What foods trigger acid reflux?
Common triggers include high-fat meals, spicy food, tomato-based dishes, chocolate, caffeine, citrus fruits, and carbonated drinks.1 Triggers vary between individuals. Keeping a food and symptom diary for two to three weeks is the most reliable way to identify your personal triggers and make adjustments that actually reduce your symptoms.
When should I see a GP about acid reflux?
You should see a GP if symptoms are frequent and not improving with lifestyle changes and pharmacy medicines. Seek prompt medical advice if you experience difficulty swallowing, unexplained weight loss, persistent vomiting, or pain when swallowing, as these may need further investigation to rule out other causes.1
References
- NHS. Heartburn and acid reflux. nhs.uk
- NICE. Gastro-oesophageal reflux disease and dyspepsia in adults: investigation and management. Clinical guideline [CG184]. nice.org.uk
- Kaltenbach T, Crockett S, Gerson LB. Are lifestyle measures effective in patients with gastroesophageal reflux disease? An evidence-based approach. Archives of Internal Medicine. 2006;166(9):965-971. jamanetwork.com
- Albarqouni L, et al. Head of bed elevation to relieve gastroesophageal reflux symptoms: a systematic review. BMC Family Practice. 2021;22:24. doi:10.1186/s12875-021-01369-0
- Johnson T, Gerson L, Hershcovici T, Stave C, Fass R. Systematic review: the effects of carbonated beverages on gastro-oesophageal reflux disease. Alimentary Pharmacology & Therapeutics. 2010;31(6):607-614. doi:10.1111/j.1365-2036.2010.04232.x
- Kahrilas PJ, Gupta RR. Mechanisms of acid reflux associated with cigarette smoking. Gut. 1990;31(1):4-10. gut.bmj.com
- Kahrilas PJ, Gupta RR. The effect of cigarette smoking on salivation and esophageal acid clearance. Journal of Laboratory and Clinical Medicine. 1989;114(4):431-438.
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.