5 Gastroesophageal Reflux Disease Self-Care Tips That Soothe Heartburn and Acid Reflux

If your doctor has diagnosed you with acid reflux or gastroesophageal reflux disease (GERD), you’re all too familiar with the painful burning sensation in your chest that can sometimes last hours after eating. While both over-the-counter and prescription medications can help, gastroesophageal reflux disease self-care tips can also make a big difference in reducing—and preventing—chest pain. 

What is gastroesophageal reflux disease?

Everyone experiences occasional heartburn. But if it occurs frequently, especially at night or after eating, it could be GERD. 

“GERD happens when the esophageal sphincter—a valve between the stomach and esophagus—doesn’t close properly, allowing acid to move in the wrong direction,” explains Prateek Sharma, MD, professor of medicine at the University of Kansas School of Medicine and president of the American Society for Gastrointestinal Endoscopy. 

When acid backs up into the esophagus, it can cause a painful burning sensation in the chest, bloating, regurgitation, difficulty swallowing and a sour taste in the mouth. Over time, repeated exposure to stomach acid can even damage the lining of the esophagus.

If these symptoms happen often or interfere with daily life, it’s time to take action, says Dr. Sharma. That’s where the right gastroesophageal reflux disease self-care strategies come in.

Gastroesophageal reflux disease self-care tips

Certain factors make acid reflux or GERD more likely, including obesity, smoking and a diet that contains common trigger foods and drinks (more on that below). Here’s how to treat GERD at home and reduce your risk of flare-ups:

1. Cut back on trigger foods

Not all foods affect people the same way. But common triggers include spicy foods, fried foods, chocolate, caffeine, alcohol, peppermint and acidic foods like citrus and tomatoes.

“Some people can eat these foods without an issue, while others find that even a little can trigger symptoms,” says Dr. Sharma. Keeping a food journal and tracking symptoms of GERD can help pinpoint which foods cause flare-ups so you know what to avoid.

2. Eat more often

Large meals stretch the stomach and increase the likelihood of acid reflux. Instead, opt for smaller, more frequent meals to ease digestion and reduce GERD discomfort, says Dr. Sharma.

Also smart: being mindful of when you eat. “Having a gap of two to three hours between your last meal and bedtime is really important,” says Dr. Sharma. “If you eat late and then lie down, gravity tends to make stomach contents flow backward.”

Better yet, make post-dinner walks a habit. “Our grandparents had the right idea—after dinner, go for a walk,” Dr. Sharma says. “It helps move food from the stomach and beyond, which can prevent reflux.” 

3. Add an extra pillow at night

Do you often experience gastroesophageal reflux disease symptoms at night? One of the simplest self-care strategies is raising the head of your bed by 6 to 8 inches or using an extra pillow when sleeping.

“Gravity is your friend when it comes to reflux,” says Dr. Sharma. “Keeping your head and neck elevated helps prevent acid from moving up into the esophagus.”

4. Stay active

Extra weight, especially around the abdomen, can put pressure on the stomach and make acid reflux more likely. Regular exercise and healthy habits not only help shed unwanted pounds, but they can also help keep gastroesophageal reflux disease symptoms under control.

How much exercise you need depends on your body. “If you have bad arthritis, you may not be able to use a treadmill or elliptical, so walking a lot is fine,” says Dr. Sharma. (See how much walking you need to do to lose weight here.)

5. Try OTC medications

If lifestyle changes aren’t enough, Dr. Sharma recommends several over-the-counter medications:
• Antacids (like Tums, Maalox, Mylanta) neutralize stomach acid for quick relief
• H2 blockers (like Pepcid) reduce acid production for longer relief.
• Proton pump inhibitors (PPIs) (like Prilosec or Nexium) block acid production even more effectively for persistent symptoms

Do natural GERD treatments work?

Some people swear by apple cider vinegar, milk or yogurt as part of their gastroesophageal reflux disease self-care strategies.

“Some of my patients tell me that vinegar helps their heartburn, but I’m not a huge proponent of it,” says Dr. Sharma. “There’s no strong science behind it, though some people may find relief.”

Others try milk or yogurt, since they contain calcium (which is also found in antacids). But again, results vary. “You can try some of these things and see what happens, but they won’t help everybody,” Dr. Sharma notes.

When to see a doctor for GERD treatment

For many people, GERD is an occasional nuisance that can be managed with lifestyle changes. But if symptoms persist for more than three months, or if your reflux starts interfering with daily life, it’s time to see a doctor.

“GERD that sticks around can lead to complications like esophageal inflammation, ulcers and even precancerous changes,” warns Dr. Sharma. He advises being on the lookout for:

• Difficulty swallowing or dysphagia, the sensation that food is stuck in your throat 
• Unexplained weight loss
• Vomiting—especially if it includes blood
• Dark or bloody stools, which could indicate bleeding in the esophagus

“If you have these symptoms, don’t wait—see a doctor right away,” Dr. Sharma advises. Depending on the severity, a doctor may recommend prescription medications. Or, they perform an endoscopy to examine the esophagus or in more serious cases, surgery to strengthen the esophageal sphincter.