THE GUT PLACE

10 Common Heartburn Mistakes and Easy Fixes

If heartburn has become a regular visitor, you may be doing a few everyday things that make it worse without realizing it. The good news is that most of these habits are easy to change, and small adjustments can make a noticeable difference in how you feel after meals and at night.

Here are ten of the most common heartburn mistakes we hear about at the pharmacy, along with simple fixes you can start today. Looking for supplement options too? Click here for more in-depth information on supplements that may help with occasional heartburn.

First, a quick refresher: what causes heartburn?

Heartburn happens when stomach contents flow back up into the esophagus. A ring of muscle called the lower esophageal sphincter (LES) normally keeps food and acid in the stomach where they belong. Certain foods, large meals, extra pressure on the belly and lying down too soon after eating can all let acid slip back up.

Occasional heartburn is common. If you have heartburn more than twice a week, trouble swallowing, unexplained weight loss, or chest pain, please see your healthcare provider. Chest pain with shortness of breath or sweating needs emergency care right away.

Mistake 1: Eating dinner too close to bedtime

When you eat a big meal and go to bed soon after, your stomach is still full and working when you lie down. Gravity is no longer helping keep things in place. One study found that people who went to bed less than three hours after dinner were much more likely to have reflux.

The fix: The National Institutes of Health recommends finishing meals two to three hours before lying down. If your evenings are busy, try making lunch your bigger meal and keeping dinner lighter.

Mistake 2: Lying down or reclining right after meals

This applies to daytime too. Stretching out on the couch after lunch has the same effect as going to bed on a full stomach.

The fix: Stay upright after eating. A gentle walk after a meal is a great habit for digestion.

Mistake 3: Sleeping flat on your back or on your right side

Your sleeping position matters more than you might think. Because of the way the stomach and esophagus are positioned, lying on your right side or flat on your back may make it easier for acid to flow upward. Research suggests that sleeping on your left side may reduce nighttime reflux.

The fix: Try sleeping on your left side. Raising the head of your bed by six to eight inches, with blocks under the bedposts or a wedge pillow, has also been shown to help with nighttime symptoms. Stacking regular pillows usually just bends your neck and does not raise your chest.

Mistake 4: Eating large meals

A very full stomach puts pressure on the LES. It is one of the most common heartburn triggers.

The fix: Eat smaller meals more often. Put your fork down between bites and stop when you feel comfortably satisfied, not stuffed.

Mistake 5: Skipping meals and then overeating

Skipping breakfast or lunch often leads to a very large meal later in the day, which is exactly what we want to avoid. Going a long time without eating can also leave some people feeling more uncomfortable when they finally do eat.

The fix: Keep a regular eating schedule with balanced meals and small snacks if you need them.

Mistake 6: Loading up on fried and high-fat foods

Fatty and fried foods take longer to digest, so food stays in your stomach longer. High-fat meals may also relax the LES.

The fix: Choose lean proteins like chicken, turkey and fish. Try baking, grilling or roasting instead of frying. You do not have to give up healthy fats like olive oil and avocado, but watch your portions.

Mistake 7: Ignoring your personal trigger foods

Spicy foods, tomatoes, citrus, chocolate, peppermint, onions, coffee and alcohol bother many people. But triggers are personal. A food that sends one person running for an antacid may not bother you at all.

The fix: Keep a simple food and symptom journal for a few weeks. Once you know your triggers, you can cut back on those foods instead of avoiding everything.

Mistake 8: Reaching for carbonated drinks

Soda and sparkling water add gas to your stomach, which can cause bloating and belching and may push acid upward. Many sodas also contain caffeine, which bothers some people.

The fix: Choose plain water or caffeine-free herbal tea most of the time, and notice whether carbonation affects you.

Mistake 9: Wearing tight clothing around your middle

Tight waistbands, belts and shapewear squeeze your stomach. That pressure has to go somewhere, and it can push stomach contents up into the esophagus.

The fix: Choose looser clothing, especially at meals and in the evening. Extra weight around the middle has a similar effect, and losing weight if you are overweight is one of the best-supported ways to ease reflux.

Mistake 10: Trying to figure it all out alone

Changing your eating habits can feel overwhelming. It can also be hard to know whether a medication you take is adding to the problem. Some medications and supplements are known to irritate the esophagus or relax the LES.

The fix: Get support. A registered dietitian can help you build a plan that fits your life, and your pharmacist can review your medications and supplements. If you have been on an acid-reducing medication for a long time, read our article on PPI overuse and risks, and talk with your prescriber before making any changes. Click here for more in-depth information on deprescribing PPIs.

Do not forget stress and sleep

Stress and poor sleep can make digestive symptoms feel worse. Long-term stress affects your stress hormone, cortisol, and how your gut works. Click here for more in-depth information on sleep issues and the long-term effects of chronic stress.

How Coast to Coast Compounding can help

At Coast to Coast Compounding in Golden, Colorado, our pharmacists are happy to talk through your heartburn questions. We can:

Review your medications and supplements for anything that may be contributing to heartburn.
Talk with you about gut health, including whether a probiotic such as Ortho Biotic or a product from our digestive enzymes category may be a good fit.
Support better sleep and stress habits with options from our sleep and magnesium categories.
Work with your prescriber if you have questions about long-term acid-reducing medications.

Have a question? Request a call back from one of our knowledgeable pharmacists on our Ask a Pharmacist page.

Disclaimers

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Frequent heartburn can be a sign of GERD or another condition that needs medical care. Always talk with your healthcare provider before starting a supplement or making changes to your medications.

References

National Institute of Diabetes and Digestive and Kidney Diseases. Acid Reflux (GER & GERD) in Adults. https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults
Fujiwara Y, et al. Association between dinner-to-bed time and gastro-esophageal reflux disease. Am J Gastroenterol. 2005. https://pubmed.ncbi.nlm.nih.gov/16393212/
Ness-Jensen E, et al. Lifestyle intervention in gastroesophageal reflux disease. Clin Gastroenterol Hepatol. 2016. https://pubmed.ncbi.nlm.nih.gov/25956834/
Schuitenmaker JM. Left is right: The effect of sleep position on nocturnal gastroesophageal reflux. University of Amsterdam. https://www.dare.uva.nl/id/bfcda372-bcb9-477f-94b8-eeda98f32fb4
Katz PO, et al. ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. Am J Gastroenterol. 2022. https://pubmed.ncbi.nlm.nih.gov/34807007/