Reduce Heartburn

Lifestyle Habits to Reduce Heartburn:


  • Don’t eat for two to three hours before going to bed.
  • Keep portions small ½ -1 cup of food at a time and don’t drink for at least 30 minutes after eating.
  • Eat slowly and calmly. Put your fork down between bites.
  • Wear loose-fitting clothing.
  • Stay away from foods and beverages that trigger your heartburn symptoms. More common foods/beverages include onions, peppermint, chocolate, caffeinated drinks, coffee, citrus fruits or juices, tomatoes, high-fat foods and spicy foods.
  • Don’t smoke or be around others who are smoking.
  • Avoid alcohol.
  • Place a six-inch block under the bed posts to raise the head of your bed. Don’t pile on the pillows–you’ll increase the pressure on your stomach.

Download Healthful Habits: Knockout Heartburn

About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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