Diet

Heartburn occurs when stomach acid backs up into the esophagus and causes a painful burning sensation in the chest and throat. The types of food and the amount of food you eat play a role in heartburn. That’s why knowing how to prevent heartburn hinges on knowing which foods trigger reflux. Spicy or acidic foods are the chief offenders. Sometimes eating large portions can be enough to trigger heartburn. Just making a few adjustments to your diet can help control heartburn symptoms. Avoid alcohol, caffeinated, carbonated and chocolate beverages as these may initiate symptoms. Substitute low-fat dairy products and high-protein lean meats for acidic and spicy foods that trigger reflux.

Lifestyle

Lifestyle changes go along way toward heartburn prevention too. The excess fat around your stomach pushes stomach acid back into the esophagus. Exercise takes off pounds, reduces stress and regulates body functions. The exercise you choose does not have to be rigorous. The simple act of stretching burns calories, improves circulation and strengthens the heart. Ideally, a gradual weight loss of 1 to 2 pounds per week is preferred. Another key strategy in learning to how to prevent heartburn is smoking cessation. Smoking can damage the lower esophageal sphincter, which prevents stomach acid from moving into the esophagus. Quitting smoking improves function in the lower esophageal sphincter and helps curb heartburn.

Elevation

Individuals who suffer frequent bouts of heartburn should not consume food within two hours of going to bed at night. When you lie down after eating, gravity allows stomach acid back into the esophagus. Avoiding late-night meals gives your system enough time to properly digest and reduces reflux. One of the best tips on how to prevent heartburn involves elevating the top half of your body as you sleep. Prop yourself up on sturdy pillow so your chest is elevated 4 to 6 inches. Boosting your position keeps stomach acid from reentering the esophagus.