You can relieve heartburn quickly by neutralizing stomach acid with an over-the-counter antacid, and prevent it from returning by adjusting when, what, and how you eat. Most episodes respond well to a combination of simple lifestyle changes and, when needed, medication. Here’s what works and why.
Quick Relief Options
When heartburn hits, your fastest option is an antacid. These products neutralize stomach acid that’s already there, and they work within minutes. The tradeoff is that relief doesn’t last long, so they’re best for occasional flare-ups rather than a daily strategy.
If you don’t have antacids on hand, half a teaspoon of baking soda dissolved in a glass of cold water can do the same thing. Baking soda is a base that neutralizes acid on contact. Keep doses small, though: no more than five teaspoons in a day. Because baking soda is loaded with sodium, it’s not a good option if you have high blood pressure, heart disease, kidney problems, or are on a sodium-restricted diet.
Chewing sugar-free gum for 30 minutes after a meal is another low-tech approach. Chewing stimulates saliva production, and saliva naturally contains bicarbonate, a compound that helps neutralize acid in the esophagus. It won’t stop a severe episode, but it can take the edge off mild post-meal burning.
Medication for Frequent Heartburn
Three main categories of heartburn medication are available over the counter, and they work at different speeds and strengths. Antacids are the fastest but weakest. H2 blockers are a step up: they reduce acid production by blocking a chemical signal that tells the stomach to make acid. They kick in fairly quickly and last longer than antacids.
Proton pump inhibitors (PPIs) are the most powerful option. They shut down the enzyme systems in the stomach lining responsible for acid secretion. PPIs are slower to start working, sometimes taking a day or two to reach full effect, but they provide the longest-lasting relief. If you’re reaching for antacids more than twice a week, switching to a different category of medication is worth considering. Long-term therapy should use the lowest effective dose based on your symptoms.
Foods That Trigger Heartburn
Certain foods relax the muscular valve between your esophagus and stomach (called the lower esophageal sphincter), allowing acid to splash upward. They also slow digestion, keeping food in your stomach longer and increasing the window for reflux. The most common culprits are foods high in fat, salt, or spice: fried food, fast food, pizza, processed snacks like potato chips, fatty meats like bacon and sausage, and cheese.
Other triggers work through different mechanisms but cause the same problem:
- Tomato-based sauces and citrus fruits are naturally acidic and lower the pH in your stomach
- Chocolate and peppermint relax the esophageal sphincter
- Carbonated beverages increase pressure inside the stomach
You don’t necessarily need to eliminate all of these permanently. Pay attention to which ones consistently bother you and cut those first. Many people find they can tolerate some items on this list in small amounts, especially earlier in the day.
Meal Timing Makes a Big Difference
Stop eating at least three hours before you lie down. There’s a straightforward physical reason for this: when you’re upright, gravity helps keep stomach contents where they belong. Lying down with a full stomach removes that advantage and gives acid a clear path to your esophagus. This single habit change eliminates nighttime heartburn for a lot of people.
Eating smaller meals also helps. A stuffed stomach puts more pressure on the valve at the top, making it more likely to let acid through. If you tend to eat two or three large meals a day, spreading that same amount of food across four or five smaller ones can reduce how much pressure builds after each sitting.
How You Sleep Matters
If heartburn wakes you up at night, two adjustments can help. First, elevate your upper body with a wedge pillow. Stacking regular pillows doesn’t work as well because they tend to shift and only prop up your head rather than your entire torso. A wedge pillow keeps your esophagus angled above your stomach all night.
Second, try sleeping on your left side. Research from Harvard Health found that while sleeping position didn’t change how often acid entered the esophagus, acid cleared significantly faster when people slept on their left side compared to their back or right side. The anatomy works in your favor: when you’re on your left, the stomach sits below the esophageal opening, making it harder for acid to pool there.
Clothing and Body Pressure
Tight waistbands, belts, and shapewear increase pressure inside your abdomen, and that pressure pushes stomach contents upward. Research published in the journal Gastroenterology found that abdominal compression from a waist belt worsens reflux primarily by impairing the esophagus’s ability to clear acid. This effect is especially pronounced when you wear tight clothing while eating. If you notice heartburn tends to hit after meals, loosening your belt or switching to pants with a more relaxed waistband during and after eating is a simple fix.
Symptoms That Need Medical Attention
Most heartburn is uncomfortable but manageable. Some patterns, however, signal something more serious. See a healthcare provider if you experience heartburn on a weekly basis, have difficulty swallowing or feel like there’s a lump in your throat, are losing weight without trying, or have chest pain that feels like tightening or squeezing. These symptoms can overlap with conditions that need specific treatment beyond acid management. If you’re over 60 and experiencing new or worsening heartburn, or if your current treatment plan has stopped working, those are also reasons to get checked.