Acid Reflux: Quick Relief Tips & What You Need to Know

Ever feel that burning feeling after a big meal? That’s acid reflux, and trust me, you’re not alone. It’s caused by stomach acid sneaking back up the esophagus, and it can happen to anyone—even if you think you have a healthy diet.

What Sets Off the Burn?

Typical triggers are foods and habits that relax the lower esophageal sphincter (LES) or increase stomach pressure. Think spicy dishes, chocolate, citrus, coffee, carbonated drinks, and fatty meals. Eating large portions or lying down right after eating also gives the LES a break, letting acid flow back up.

Even a tight belt or a pregnancy can push the stomach upward, making reflux more likely. If you notice the burn after specific foods, note it and try cutting it out for a week. You’ll often see a big difference.

Simple Lifestyle Tweaks That Actually Work

First, eat smaller meals. A handful of food every two to three hours keeps stomach pressure low. Chewing slowly helps, too – the more you chew, the less work your stomach has to do.

Raise the head of your bed about 6‑8 inches. Gravity becomes your backup LES, reducing nighttime symptoms. If you can’t raise the whole bed, a wedge pillow does the trick.

Stay upright for at least 30 minutes after you eat. A short walk, not a marathon, is enough. Also, avoid smoking and limit alcohol – both relax the LES and increase acid production.

Weight matters, too. Extra belly fat squeezes the stomach, pushing acid upward. Even a modest weight loss of 5‑10% can cut reflux episodes in half.

When you need quick relief, over‑the‑counter antacids like Tums or Maalox neutralize acid fast but don’t fix the root cause. H2 blockers (famotidine, ranitidine) work longer, while proton‑pump inhibitors (omeprazole, lansoprazole) are best for frequent symptoms. Use them as directed and talk to a pharmacist if you’re unsure.

If symptoms persist more than twice a week, or you experience weight loss, difficulty swallowing, or chest pain, see a doctor. You might have GERD, which needs a tailored treatment plan and sometimes prescription meds.

Bottom line: Identify your triggers, eat smaller, stay upright, and use OTC meds sparingly. Small changes add up, and most people see big relief without a prescription.