Large meals can increase pressure in the stomach, making it easier for acid to back up into the esophagus. Instead of three heavy meals, try eating 5–6 small, balanced meals throughout the day. This keeps your stomach from getting too full and reduces reflux episodes.

1. Eat Smaller, More Frequent Meals

2. Identify and Avoid Trigger Foods

Certain foods relax the lower esophageal sphincter (LES) or increase stomach acid production. Common triggers include:

1. Spicy foods

2. Fried or fatty foods

3. Citrus fruits

4. Tomato-based sauces

5. Chocolate

6. Caffeine and alcohol

Keep a food diary for 2–3 weeks to identify which foods worsen your symptoms — then limit or avoid them.

3. Don’t Lie Down Right After Eating

Gravity is your friend when it comes to acid reflux. Wait at least 2–3 hours after a meal before lying down or going to bed. This gives your stomach time to empty and reduces nighttime reflux.

If you struggle with nighttime symptoms, try elevating the head of your bed by 6–8 inches. This slight incline keeps stomach acid from creeping up while you sleep.

4. Maintain a Healthy Weight

Excess weight increases abdominal pressure, which can weaken the LES and worsen reflux. Losing even a small amount of weight can lead to significant improvement in symptoms. Focus on a balanced diet, regular exercise, and avoiding crash diets that may irritate your stomach.

5. Manage Stress and Quit Smoking

Stress doesn’t directly cause acid reflux, but it can worsen symptoms by affecting digestion and making you more sensitive to discomfort. Practice relaxation techniques such as deep breathing, yoga, or mindfulness.

Smoking, on the other hand, directly weakens the LES. Quitting smoking is one of the best things you can do , not just for reflux but for your overall health