Try forcing yourself to eat slower by putting down your fork after every bite. Don’t pick it up again until you’ve swallowed the previous bite.

Good high-fiber foods include whole grains, nuts, seeds, root vegetables, and leafy green vegetables. You can also get more fiber from supplements, but doctors recommend getting as much as possible from your regular diet first.

Good alkaline foods include bananas, nuts, melons, cauliflower, and fennel.

Try celery, melon, cucumber, lettuce, and broths or soups.

Fried and processed foods are especially fatty and greasy, so keep these to a minimum. Use less oil or butter when you cook. Try switching to low-fat dairy products.

Common spicy foods include cayenne, chili peppers, curries, and many types of peppers. Acidic foods include citrus fruits, tomatoes, and some marinara sauces and condiments. You can still eat these foods if they don’t trigger your symptoms. Some people can tolerate them better than others.

Decaff coffee may be easier on your stomach, but it can still trigger symptoms. It’s not the caffeine that’s the problem, it’s the acidity of the coffee.

If you usually feel heartburn after drinking any alcohol, even a small amount, then it might be best to avoid it entirely.

Lose weight in a healthy way, not with a crash or extreme diet. These are dangerous and people often regain weight when they stop the diet. [16] X Research source

Don’t eat for a few hours before bedtime, as this can cause nighttime acid reflux. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Avoid peppermint-flavored gum, since this can cause heartburn. [20] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Don’t use extra pillows to raise your head. This provides uneven support and could cause back or neck pain.

Try making time each day for some relaxation exercises like meditation, deep breathing, or yoga. Doing things you enjoy is also good for fighting stress, so make some time for your hobbies each day as well. If you have trouble reducing your stress, then talking to a professional therapist or psychiatrist can be a big help.

Secondhand smoke can also cause health problems, so don’t let anyone smoke in your home either.

Suggested amounts of ginger range from 250 mg to 5 g per day, so it’s safe in high amounts. [25] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

If you take tablets, don’t use them for longer than a week without asking your doctor if this is safe. Licorice root is safe in amounts up to 1 g per day. [28] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Chamomile is in the same plant family as ragweed, so don’t use it if you’re allergic to ragweed. It could cause a minor allergic reaction.

Lemon juice is too very acidic, so don’t use any without diluting it in water first.

Never drink undiluted vinegar. This is very acidic and will upset your stomach.