There are a range of measures you can take to avoid heartburn. Below are some suggestions that may help you.
Lifestyle
Avoid wearing clothes that are tight around the stomach area
Sleep on a wedge shaped pillow that's at least 6 to 10 inches thick on one end. Don't substitute regular pillows; they just raise your head, and not your entire upper body.
Take regular exercise to keep your digestive system working efficiently, reducing the risk of heartburn
Avoid smoking – chemicals inhaled from cigarette smoke can cause the ring of muscle that separates your oesophagus from your stomach to relax. This can allow stomach acid to leak up into your oesophagus more easily - visit smokefree.nhs.uk for advice to help you stop smoking
Diet
Eat small meals regularly throughout the day instead of three large meals
Avoid eating less than three hours before bedtime
Eat slowly
Avoid or keep fatty or spicy food to a minimum
Avoid or keep coffee, alcohol, acidic fruit juices and vinegar consumption to a minimum
Try to identify triggers that make your heartburn worse. Then remove them from your diet to see whether avoiding specific foods helps your symptoms to improve
