How to Treat Acid Reflux

Co-authored by Eric McClure Medically reviewed by Roy Nattiv, MD

Last Updated: January 18, 2024 Approved

Acid reflux is the backflow of stomach acid into the esophagus, throat, or mouth. It can be unpleasant, but it helps to know that this is a fairly normal occurrence for most folks. It usually isn’t a big deal, but if you experience this regularly, you may have chronic acid reflux as a result of gastroesophageal reflux disease (GERD). If you suspect you have GERD, check in with a doctor to discuss potential solutions. GERD requires treatment, but it’s often extremely manageable with a few lifestyle changes and the occasional antacid! ^{[1]
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Here are 12 effective ways to treat acid reflux.

1

Cut back on spicy, fatty, and salty foods.

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Foods high in salt, fat, or spice tend to promote acid production. Cutting back on these ingredients and dishes may help the acids in your stomach stay stable. See if reducing how much fat and salt you incorporate in your diet helps curb your acid reflux, and avoid overdoing it with the spicy ingredients to keep your stomach calm. Specific foods that may make acid reflux worse include: ^{[2]
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Johns Hopkins Medicine
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- Salsa, hot sauce, and wasabi. ^{[3]
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  Expert Source
  
  Roy Nattiv, MD
  Board Certified Gastroenterologist
  
  Expert Interview. 13 January 2021.}
- Garlic and onion. ^{[4]
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  Cleveland Clinic
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- Fried or greasy foods. ^{[5]
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  Expert Source
  
  Roy Nattiv, MD
  Board Certified Gastroenterologist
  
  Expert Interview. 13 January 2021.}
- Tomato based foods like pizza, pizza sauce, spaghetti sauce, or marinara sauce. ^{[6]
  X
  Expert Source
  
  Roy Nattiv, MD
  Board Certified Gastroenterologist
  
  Expert Interview. 13 January 2021.}
- Acidic foods and carbonated drinks may also trigger acid reflux. ^{[7]
  X
  Expert Source
  
  Roy Nattiv, MD
  Board Certified Gastroenterologist
  
  Expert Interview. 13 January 2021.}

2

Eat more fiber, alkaline foods, and water-based foods.

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These foods will help settle the acids in your stomach to prevent acid reflux. Fiber helps by keeping you from overeating, which is a big part of avoiding acid reflux. Alkaline foods balance out acids in your stomach, a food with a high-water content can help dilute any acids you consume. ^{[8]
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Johns Hopkins Medicine
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- Foods high in fiber include: ^{[9]
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  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
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  - Whole grains like oatmeal, couscous, and brown rice.
  - Carrots and beets.
  - Green vegetables.
- Alkaline foods include: ^{[10]
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  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
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  - Bananas, melons, and cauliflower.
  - Fennel and nuts.
- Foods with a high water content include: ^{[11]
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  Johns Hopkins Medicine
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  - Watermelon, celery, and cucumber.
  - Soup.

3

Have smaller meals more frequently.

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Eating larger meals makes it easier for acids to come back up. When you eat a big meal, it causes your stomach to stretch. This puts excessive pressure on lower esophageal sphincter (the ring of muscle that controls the opening between your stomach and your esophagus). This allows acid and other stomach contents to enter your esophagus. Aim to eat smaller portions, and give yourself 10-15 minutes after finishing a dish to see if you really need a second serving. ^{[12]
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Research source} Wait until you no longer feel full before eating more food. ^{[13]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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PubMed Central
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- Eating 4-6 small meals every day is not only going to help treat your acid reflux, it’s also a great way to help you lose weight, maintain a healthy metabolism, and stay energetic throughout the day! ^{[15]
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  Cleveland Clinic
  Educational website from one of the world's leading hospitals
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4

Sit or stand instead of lying down after eating.

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Remaining upright utilizes gravity to keep acids down. If you can’t stand, at least sit up. Any acids in your gut will be less likely to come back up if your digestive system remains upright. After eating, don’t lie down or lean back in your chair for at least 3 hours, if possible. Avoiding post-lunch naps and midnight snacks will help here as well. ^{[16]
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Harvard Medical School
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- You don’t want to do any heavy exercise after eating, either. Just take it easy and try to stay upright!
- Elevating your head while you sleep is a great way to avoid acid reflux in the middle of the night or early in the morning. This is especially helpful if you happen to eat before bedtime. ^{[17]
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  National Institute of Diabetes and Digestive and Kidney Diseases
  Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
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5

Wear loose-fitting clothing to give your stomach space.

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Giving your gut room to breathe may help reduce the odds you get acid reflux. On its own, wearing loose clothing is unlikely to make a huge impact, but it’s definitely going to help if you’re taking other steps to prevent acid reflux. ^{[18]
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Mayo Clinic
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Go to source} Tight waistbands compress the internal organs and may block digestion. ^{[19]
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Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Wear pants and skirts with elastic waistbands. If you wear form-fitting clothes and heavy fabrics at the office, change into sweats or other comfortable clothing as soon as you get home.
- Loose-fitting clothing can also be a lot more comfortable for most folks!

6

Maintain a healthy weight to take pressure off your stomach.

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If you’re overweight, shedding a few pounds will have a huge impact. Losing weight will help a ton, since obesity is a major risk factor for chronic acid reflux. ^{[20]
X
Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source} It’s not entirely known why obesity causes acid reflux, but it appears that extra weight puts pressure on the sphincter between your stomach and your esophagus, which causes acid to rise back up. Diet and exercise may eliminate symptoms without requiring further treatment. ^{[21]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Talk to your doctor or a registered dietitian to get advice on how to lose weight safely and effectively.

7

Stop smoking to keep your esophagus healthy.

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If you’re a tobacco user, smoking will likely make your acid reflux worse. When you smoke, the smoke travels through your throat and grazes against the muscle that protects your esophagus. ^{[22]
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Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source} Over time, this can wear down that muscle and make it easier for acids to come back up. ^{[23]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Talk to your doctor about quitting smoking if you’re an active tobacco user.
- Nictoine-replacement therapy, like nicotine gum or patches, can be highly effective when it comes to quitting permanently. ^{[24]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

8

Take an antacid to soothe your symptoms.

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A simple antacid will quickly curb any irritation you experience. It’s not a cure to your problem, but antacids like Mylanta, Rolaids, and Tums will definitely help you find relief in the moment. Antacids act quickly to neutralize stomach acids, so don’t take them multiple times a day as overusing antacids may cause diarrhea. ^{[25]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- If you take multiple antacids every day, it may eventually lead to kidney problems. They’re perfectly safe every now and then, but don’t take them daily. ^{[26]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Antacids can affect the way your body absorbs other medications. Take any other medicine at least 1 hour before or 4 hours after taking antacids. Check with your doctor to find out how antacids might interact with your other medications. ^{[27]
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  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source}

9

Talk to a doctor about probiotics.

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Probiotics may help balance out stomach acids, but they aren’t for everyone. Some people experience acid reflux because their stomach acid levels are naturally a little off, which can contribute to poor digestion and lead to acid reflux. Talk to your doctor about whether your acid reflux might be related to stomach acid issues, and ask them if digestive enzymes and probiotic supplements might help. ^{[28]
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PubMed Central
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- For some people, probiotics may actually make the problem worse, so definitely discuss this with a doctor. Even if eating something like probiotic yogurt won’t really do any harm to your health, it may exacerbate your acid reflux depending on your other conditions and overall health. ^{[29]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
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10

Take H2 blockers if you expect to get acid reflux.

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If you suspect you’ll get acid reflux soon, take an H2 blocker. Medications such as ranitidine (Zantac), cimetidine (Tagamet) and famotidine (Pepcid) act to block the histamine receptors that signal your stomach to produce acid. ^{[30]
X
Research source} This makes them a great choice if you’re trying to prevent acid reflux if you expect you’re going to have it in the next couple of hours. ^{[31]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
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- H2 blockers are generally safe, and you can buy them over-the-counter. Talk to your doctor if you have any side effects or have questions about these medications. ^{[32]
  X
  Research source}
- You can also take an H2 blocker to treat acid reflux after it has occurred, but they take roughly an hour to kick in, ^{[33]
  X
  Trustworthy Source
  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source} and acid reflux often goes away on its own before the H2 blocker starts working.

11

Ask a doctor about omeprazole for chronic acid reflux.

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If you have regular acid reflux, taking omeprazole daily will help. Omeprazole (Prilosec) is mainly thought of as a medication for heartburn, but it’s a good option for long-term acid reflux issues. Studies show that taking 20 mg of omeprazole once a day will dramatically help with chronic acid reflux. ^{[34]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} However, omeprazole can interact with a lot of other medications, so talk to your doctor about this before you pick some Prilosec up at the store and start taking it. ^{[35]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
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- Other medications in this class that may help include Prevacid and Nexium. ^{[36]
  X
  Research source} However, most of the research on this class of medication have been on omeprazole, so that’s likely going to be your best bet.

12

See a doctor if you have chronic acid reflux.

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If you’ve been trying to treat chronic acid reflux on your own, see a doctor. Chronic acid reflux, also known as gastroesophageal reflux disease (GERD) is a diagnosis on its own. However, there are a lot of underlying conditions that could be making the problem worse, and there are long-term complications you need to keep an eye on. If it’s especially bad, they’ll be able to walk you through potential surgical solutions as well. ^{[37]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- If GERD goes untreated, it could lead to permanent damage to your esophagus or increase your risk for cancer. ^{[38]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Laparoscopic antireflux surgery is typically necessary if lifestyle changes and medications are unable to treat acid reflux and it’s a regular problem interfering in your life. It’s a minimally-invasive procedure that involves putting a valve on the esophagus to keep acids from coming up. ^{[39]
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Expert Q&A

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Add New Question

Question

Would almond milk be good because it doesn't have lactic acid?

Sarah Gehrke, RN, MS
Registered Nurse
Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.

Sarah Gehrke, RN, MS

Registered Nurse

Expert Answer

Almond milk is a low-acidic food with calcium, which is a good option for someone with frequent heartburn. It is not because it doesn't have lactic acid.

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Question

Will drinking apple cider help acid reflux?

Sarah Gehrke, RN, MS
Registered Nurse
Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.

Sarah Gehrke, RN, MS

Registered Nurse

Expert Answer

Apple cider vinegar, not apple cider, may help with acid reflux because it is full of enzymes and may help you break down food.

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Question

What foods should I avoid with acid reflux?

Roy Nattiv, MD
Board Certified Gastroenterologist
Dr. Roy Nattiv is a Board-Certified Pediatric Gastroenterologist in Los Angeles, California. With over 20 years of experience he specializes in a broad range of pediatric gastrointestinal and nutritional illnesses such as constipation, diarrhea, reflux, food allergies, poor weight gain, SIBO, IBD, and IBS. He completed his pediatric residency at the Children’s Hospital at Montefiore, Albert Einstein College of Medicine in New York, and his fellowship at the University of California, San Francisco (UCSF). While at UCSF, he was a California Institute of Regenerative Medicine (CIRM) fellowship trainee and was awarded the North American Society for Pediatric Gastroenterology, Hepatology, and Nutrition (NASPGHAN) Fellow to Faculty Award in Pediatric IBD Research. Dr. Nattiv received his undergrad degree from the University of California, Berkeley, and his medical degree (MD) from the Sackler School of Medicine in Tel Aviv, Israel.

Roy Nattiv, MD

Board Certified Gastroenterologist

Expert Answer

Avoid foods that are acidic, like oranges, lemons, orange juice, lemonade, and grapefuit; spicy foods like Fiery Hot Cheetos, Takis, salsa, Sriracha, Tapatio, and wasabi; and tomato-based foods like pizza, pizza sauce, spaghetti sauce, and marinara sauce. Also, stay away from greasy or fried foods, carbonated beverages, caffeine, and alcohol.

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Tips

Roughly 20% of people experience acid reflux worldwide. so don’t worry that there’s something seriously wrong if you get acid reflux every now and then. ^{[40]
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Warnings

Untreated acid reflux aggravates high blood pressure. ^{[41]
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PubMed Central
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The regurgitation of stomach acid and undigested food during sleep may cause aspiration pneumonia and interfere with breathing. ^{[43]
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Untreated acid reflux can lead to tissue damage that may result, in some cases, in bleeding ulcers or esophageal cancer. ^{[44]
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How to Treat Acid Reflux

Steps

Cut back on spicy, fatty, and salty foods.

Eat more fiber, alkaline foods, and water-based foods.

Have smaller meals more frequently.

Sit or stand instead of lying down after eating.

Wear loose-fitting clothing to give your stomach space.

Maintain a healthy weight to take pressure off your stomach.

Stop smoking to keep your esophagus healthy.

Take an antacid to soothe your symptoms.

Talk to a doctor about probiotics.

Take H2 blockers if you expect to get acid reflux.

Ask a doctor about omeprazole for chronic acid reflux.

See a doctor if you have chronic acid reflux.

Expert Q&A

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Warnings

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