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Do not eat before bed. Avoid fatty foods. Chew gum. Wear loose fitting clothes. Stay away from coffee Do more physical activity Watch your weight Stop smoking
Otherwise all your efforts may be in vain! Go to bed with an empty or dry stomach. Do not eat 3 hours before going to bed and do not drink 2 hours before going to bed. If you do, an episode of acid reflux will be even more likely. Avoid lying down after eating, too. Wait for at least 3 hours before lying down after eating to make sure that food is digested already. It gives your body time to empty the stomach, too. Fatty foods, such as fried foods and fast food meals stay longer in the stomach and are generally heavy and difficult to digest. The longer stay and more content in the intersection between the stomach and food tube promotes acid reflux.  Chocolates are high in fat and caffeine, which is also bad for acid reflux. It is also high in cocoa which prompts more acid production in the stomach and acid reflux. Fried foods, tomato sauce, alcohol, garlic, and onion are all known acid-reflux triggers. Chewing gum increases the production of saliva, nature’s gift for acid reflux patients. If you know you're about to consume something you shouldn't, bring a pack of gum with you to potentially offset the complications. Be careful not to choose the mint flavour though. Mint promotes acid reflux by momentarily relaxing the muscle valves and increasing acid production in the stomach. When your clothes are tight, pressure is put upon your stomach. This added constriction of the abdominal area encourages stomach acid to work its way into your esophagus, leading to acid reflux. If you're engaging in a heavy meal or eating foods that are known to trigger your acid reflux, be sure to stay away from tight clothes (including underwear) that may exacerbate the problem. and orange juice. Coffee keeps a person perky by injecting caffeine into the system. This caffeine also stimulates the acid production inside the stomach. Hyperacidity makes it easier for back flow of stomach contents. Anything that aids in acid production should obviously be avoided (like orange juice).  Orange juice and other citrus drinks are high in vitamin C or ascorbic acid. Ascorbic acid raises the acidity level in the stomach further and promotes acid reflux. Caffeinated teas and sodas should also be avoided to lower acid production in the stomach. . Physical activity will improve the symptoms of acid reflux by decreasing the compression of the stomach. The key is to get 30 minutes of physical activity a day. This 30-minue goal can be divided into multiple sessions. For example, 10-minute walking sessions can be done thrice a day. Walking for 30 minutes every day will help accelerate fat loss. For people who find walking boring, other alternatives are gardening, swimming, walking the dog, and window shopping. . Overweight and obese individuals complain of acid reflux because the extra fat in the tummy compresses the stomach. This increases the pressure inside the stomach and forces its contents to flow back into the food tube. To reduce your acid reflux, you may want to reduce your weight. Avoid overeating to not only watch your weight but to lessen the chance of acid reflux. Eat smaller meals more often to maintain a desirable weight and avoid overloading your stomach. . Smoking is a known trigger of acid reflux. Over time, it can cause severe injury and cause esophageal cancer. Quit smoking now and feel immediate relief. There are a number of reasons you should quit smoking, apart from reducing acid reflux. If you do, you'll also reduce your risk of heart disease, diabetes, other cancers, and you'll see an improvement in your hair, skin, nails, and teeth.