10 home remedies for heartburn
If you're looking to avoid acid reflux or get rid of heartburn quickly, here are ten ways to relieve and even prevent symptoms:

1. Eat a ripe banana
The high potassium content of a banana makes it a fairly alkaline food. And according to the Academy of Nutrition and Dietetics, that means it can help counteract stomach acid that irritates the esophagus.

However, unripe bananas are less alkaline, and starchy, and can also be an acid reflux trigger for some people. So be sure to choose a ripe banana. Other alkaline foods that can help offset heartburn include melons, cauliflower, fennel, and walnuts.

2. Chew sugar-free gum
Chewing gum increases saliva production. According to a study, this helps reduce heartburn because saliva can aid swallowing - which can help keep acid down - and neutralize stomach acid flowing back into the esophagus.

3. Keep a food diary and avoid trigger foods
As mentioned earlier, certain foods and drinks can trigger acid reflux and heartburn. You can help identify the specific foods that are most likely to cause you problems by keeping a food and symptom diary. Once you identify them, avoid these foods and drinks as much as possible.

4. Resist the urge to overeat or eat quickly
When it comes to preventing heartburn, paying attention to portion sizes at meals can be very helpful. Having a large amount of food in your stomach can put more pressure on the valve that keeps stomach acid out of the esophagus, making acid indigestion and heartburn more likely. If you are prone to heartburn, consider eating smaller meals more often. Eating fast can also be a trigger for heartburn, so be sure to slow down and take the time to chew your food and drink.

5. Avoid late meals, bedtime snacks, and eating before exercise
Lying down with a stomach full of food can cause acid reflux and worsen heartburn symptoms. Do not eat within 3 hours of bedtime so that the stomach has enough time to empty. You can also wait at least two hours before exercising.

6. Wear loose-fitting clothing
If you're prone to heartburn, tight belts and stomach-tightening clothing can contribute to your symptoms.

7. Adjust your sleeping position
Elevating your head and chest higher than your feet when sleeping can help prevent and relieve acid reflux and heartburn. You can do this with a foam wedge placed under the mattress or by raising the bedposts with wooden blocks. Beware of stacked pillows as this is generally not effective and may make your symptoms worse. Additionally, sleeping on the left side is thought to aid digestion and may help limit stomach acid reflux.

8th. Take steps to lose weight if you are overweight
Being overweight puts extra pressure on your stomach, increasing your risk of acid reflux and heartburn. A balanced diet and 150 minutes of physical activity per week are the first two steps to maintaining a healthy weight and losing excess weight.

9. Quit smoking if you smoke
Smoking reduces the amount of saliva produced and affects the efficiency of the valve that prevents stomach acid from entering the esophagus, increasing the risk of heartburn. Quitting smoking can reduce, and in some cases even eliminate, the frequency and severity of acid reflux. 

10. Reduce Stress
Chronic stress has a physical impact on your body, including slowing digestion and your increased sensitivity to pain. The longer the food remains in the stomach, the greater the chance of stomach acid reflux. Also, increased pain sensitivity can make you feel the burning pain of heartburn more intensely. Taking steps to reduce stress can help prevent or relieve the effects of acid indigestion and heartburn. 

What if you have severe or frequent heartburn?
For mild, occasional heartburn, over-the-counter medications like antacids and antihistamines can help relieve symptoms. Always read the product label before taking an antacid or histamine blocker, and never take a larger dose or more frequent doses than prescribed.

If you suffer from heartburn frequently, check with your doctor before taking regular heartburn medications, as these medications can interfere with many other medications and affect your underlying health condition.

Contact your doctor if you experience severe heartburn or if it persists or worsens after taking steps to relieve it. In some cases, heartburn may be a sign of an underlying condition, such as B. gastroesophageal reflux disease (GERD), or possibly a side effect of a medication you are taking.