Coping with Heartburn | Tips for Relief

How to Feel Relief When You Eat

  • Eat slowly.
  • Opt for 5 or 6 small meals a day instead of 3 large ones.
  • Avoid eating before going to bed.
  • Consume small portions of meat at one time.
  • Drink fluids between meals rather than with meals.
  • Take sips of water, milk, or a spoonful of yogurt.
  • Opt for loose clothing around your waist.

Stay Away from Foods that Can Cause Heartburn!

  • Water: Only use tap water or spring water (like Arrowhead spring water, Evian, Perrier). Do not use distilled or purified water, as most of them are acidic (Niagara, Dasani, etc.).
  • Food: Always use organic food to avoid hormones or antibiotics. Most non-organic foods contain corticosteroids, which can cause acid reflux.
  • Avoid:
    • High-fat, fried foods
    • Dishes with heavy spicy sauces
    • Greasy and spicy foods (chili, salsa)
    • Pizza
    • Sausage
    • Garlic
    • Oregano
    • Tomato sauces
    • Coffee (decaf and caffeinated)
    • Chocolate
    • Citrus fruits and juices

Ideas to Help You Feel Better:

  • Get plenty of fresh air:
    • Open windows
    • Use fans
    • Take a brisk walk outdoors
  • Get up slowly in the morning.
  • Keep snacks near your bed:
    • Crackers
    • Fruit or fruit juices
  • Take fluids at least half an hour before or after meals.
  • Sip small amounts of liquid frequently.
  • Add water to juices or make broth or noodle soups.
  • Eat small amounts every two or three hours, day or night. Even if you are not hungry.
  • Have a bedtime snack with protein:
    • Egg
    • Cheese
    • Meat
    • Peanut butter
    • Yogurt
  • Listen to your body’s food cravings.

When You Rest

  • Sit upright after meals.
  • Wait at least two hours after eating before lying down.
  • Sleep or rest with your head lifted up. Use extra pillows under your shoulders to prop you up.
Young Latin Woman Pregnant Sleeping Sofa Home


  • Exercise may help relieve heartburn.
  • Try taking a slow walk or sitting quietly and breathing deeply.
  • Try the flying exercise:
    • Sit cross-legged or tailor fashion.
    • Stretch your arms to the sides.
    • Bring the back of your hands together over your head.
    • Quickly raise and lower your arms. Try doing this ten times.
Side View Young Pregnant Woman Exercising Fitness Ball

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