Excess stomach acid, or the discomfort it causes when it splashes up into your esophagus, can be managed through a combination of over-the-counter medications, dietary changes, and simple adjustments to how you eat and sleep. The right approach depends on whether you’re dealing with occasional heartburn or a recurring problem.
Fast-Acting Relief Options
Over-the-counter antacids (like Tums or Rolaids) work the fastest. They neutralize acid that’s already in your stomach and provide relief within minutes, though the effect is short-lived. They’re best for occasional, predictable heartburn.
H2 blockers take a different approach: they reduce the amount of acid your stomach produces by blocking a chemical signal (histamine) that tells your stomach to make more. They kick in within one to three hours and last about eight hours. This makes them a good choice when you know a meal or activity is likely to trigger symptoms.
Proton pump inhibitors, or PPIs, are the strongest option available without a prescription. They shut down the acid-producing pumps in your stomach lining directly and can suppress acid for 15 to 21 hours a day. The tradeoff is speed: PPIs can take up to four days of daily use before you feel the full effect. They’re designed for frequent heartburn, not one-off episodes.
Foods and Drinks That Make It Worse
Certain foods relax the ring of muscle between your esophagus and stomach, making it easier for acid to leak upward. Others simply irritate tissue that’s already inflamed. Knowing which ones affect you can cut down on episodes significantly.
Fatty and fried foods are among the biggest culprits. They take longer to digest, which means your stomach stays full and acidic for an extended period. Chocolate, caffeine, carbonated drinks, alcohol, onions, and peppermint also tend to worsen symptoms. Spicy foods, citrus, tomato-based sauces, and vinegar don’t necessarily increase acid production, but they can intensify the burning sensation when acid does reach your esophagus.
You don’t need to eliminate all of these at once. A more practical strategy is to cut them out for a week or two, then reintroduce them one at a time to figure out your personal triggers. Many people find they can tolerate some of these foods in smaller portions or earlier in the day.
How You Eat Matters Too
Eating large meals forces your stomach to produce more acid to handle the volume. Smaller, more frequent meals keep acid levels lower throughout the day. Eating your last meal at least two to three hours before lying down gives your stomach time to empty, which reduces the chance of nighttime reflux. Eating slowly and chewing thoroughly also helps, since swallowed air and poorly broken-down food both increase pressure inside the stomach.
Adjustments for Nighttime Symptoms
Gravity is your ally when you’re upright, but the moment you lie flat, acid can pool at the junction of your stomach and esophagus. Two changes make a measurable difference at night.
First, elevate the head of your bed by six to eight inches. This doesn’t mean stacking pillows, which can bend your body at an awkward angle and actually make things worse. Instead, place a foam wedge under your mattress or put risers under the head-end legs of the bed frame. The goal is a gentle, consistent slope from your waist to your head.
Second, sleep on your left side. This positions your stomach below your esophagus, so acid has to work against gravity to travel upward. Sleeping on your right side does the opposite, placing the opening between stomach and esophagus in a position that makes reflux more likely.
Baking Soda as a Quick Fix
Baking soda (sodium bicarbonate) is an old home remedy that genuinely works as a short-term antacid. A half teaspoon dissolved in a glass of water can neutralize stomach acid within minutes. It’s inexpensive and available in most kitchens.
There are real limits, though. Baking soda is very high in sodium, so it’s not appropriate if you have high blood pressure, heart disease, kidney problems, or are on a sodium-restricted diet. Don’t take it within one to two hours of other medications, since it can interfere with absorption. And don’t use it for more than two weeks. If you find yourself reaching for baking soda regularly, that’s a sign the underlying problem needs a different approach.
Herbal Options
Slippery elm is one of the more commonly recommended herbal remedies. It contains a substance called mucilage that forms a gel-like coating when mixed with water, which may soothe irritated tissue in the esophagus and stomach. It can also stimulate your body to produce more of its own protective mucus. That said, research on slippery elm is limited, and no strong clinical evidence confirms it works specifically for acid reflux. It’s unlikely to cause harm, but it shouldn’t replace treatments with a stronger evidence base if your symptoms are frequent or worsening.
Ginger tea and chamomile tea are widely used for digestive discomfort. Many people find them soothing, and they’re a reasonable swap for coffee or other caffeinated drinks that can trigger acid production. Just avoid adding citrus, which can counteract the benefit.
Risks of Long-Term Acid Suppression
PPIs are effective, but using them for months or years comes with some trade-offs worth understanding. Your stomach acid exists for a reason: it helps absorb calcium, vitamin B12, and other nutrients. Suppressing it for long periods can interfere with that process.
A large meta-analysis found that long-term PPI users had a modestly increased risk of fractures at the hip, spine, and other sites, likely because of reduced calcium absorption over time. The same analysis showed a small but statistically significant increase in the risk of osteoporosis. PPI use has also been linked to both acute and chronic kidney problems. One systematic review found the risk of chronic kidney disease was about 36% higher in PPI users compared to nonusers, though the absolute risk for any individual remains small.
None of this means you should avoid PPIs if you need them. Untreated acid reflux can cause its own complications, including chronic inflammation of the esophagus, ulcers, and scarring that makes swallowing difficult. The key is using the lowest effective dose for the shortest necessary time and working with a healthcare provider to reassess periodically.
Signs the Problem Is More Serious
Occasional heartburn is common and manageable. But acid reflux that happens frequently, disrupts your daily life, or doesn’t respond to the strategies above may be gastroesophageal reflux disease (GERD). GERD occurs when the ring of muscle at the bottom of your esophagus doesn’t close properly, allowing acid to wash back up repeatedly.
Pay attention to symptoms like difficulty swallowing, pain when swallowing, unexplained weight loss, or persistent vomiting. Chronic, untreated GERD can lead to esophageal strictures (narrowing that makes eating difficult), chronic pain from esophageal ulcers, and long-term tissue changes. These complications are preventable with proper treatment, which is why persistent symptoms are worth investigating rather than masking with antacids indefinitely.