Heartburn hits at the worst time. That burning in your chest is acid rising into the esophagus, and you can do things right away to calm it. Below are simple, practical steps you can try tonight, plus smart habits to reduce flare-ups over weeks and months.
Take an antacid if you need immediate relief. Products like calcium carbonate (Tums) or magnesium hydroxide neutralize acid fast and work for occasional heartburn. If antacids don’t help, an over-the-counter H2 blocker (famotidine) can reduce acid for several hours. These are good for predictable events, like heartburn after a big meal.
Change your position. Sit upright and avoid bending over. If you’re already in bed, raise the head of your bed 6–8 inches or use a wedge pillow so your chest stays above your stomach while you sleep. Lying flat makes reflux worse.
Try a neutralizing trick: chew sugar-free gum for 20–30 minutes. Chewing raises saliva production, which helps wash acid back down into the stomach. Avoid peppermint gum — it can relax the valve between stomach and esophagus and make reflux worse.
Watch what you eat and drink in the short term. Skip spicy food, fatty dinners, tomato sauces, citrus, chocolate, coffee, and alcohol until the flare settles. Eat smaller portions and stop eating two to three hours before lying down.
Lose a few pounds if you’re overweight. Even modest weight loss often reduces reflux symptoms because pressure on the belly drops. Quit smoking. Tobacco weakens the esophageal valve that keeps acid out.
Make meal timing and content consistent. Eat smaller, more frequent meals instead of large plates. Choose grilled, steamed, or baked foods over fried items. Swap citrus and tomato-based sauces for milder options and limit caffeinated drinks to mornings.
Consider medication for frequent heartburn. If you have symptoms more than twice a week, talk to your doctor about proton pump inhibitors (PPIs) like omeprazole. PPIs reduce stomach acid more effectively than H2 blockers but are best used under medical guidance for persistent symptoms.
Know when to see help. Call your doctor if you have trouble swallowing, unintentional weight loss, persistent vomiting, black or bloody stools, or chest pain that could be heart-related. Pregnant? Check with your healthcare provider before taking any medication.
Small changes add up. Try one or two quick fixes tonight and adopt one long-term habit this week. If symptoms keep coming back, get checked — untreated reflux can lead to complications. With the right steps, heartburn becomes manageable, not unstoppable.
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