Do consider raising the head of your bed. Elevating your head keeps the contents of the stomach from sliding up against the LES (the sphincter that separates the esophagus from the stomach) while you sleep.
Do chew thoroughly. Chewing aids digestion by breaking down food and mixing it with digestive enzymes and probiotics in the mouth.
Do consider chewing gum after meals. Gum stimulates saliva production, which is alkaline. The saliva goes down the esophagus and helps protect the food tube and neutralize some of the acid in the stomach. (Avoid peppermint-flavored gum, which can actually increase the odds of reflux.)
Do eat smaller meals. The greater the volume of your meal, the higher the odds it will give you heartburn simply because of the mechanical pressure the weight of the food puts on the LES.
Do encourage the proliferation of dietary enzymes and good bacteria by eating fermented foods rich in probiotics, such as yogurt, cheese, lassi, miso etc.
Don’t eat mindlessly Eat plenty of fruits and vegetables to keep things moving. When cooking meat, choose to grill, broil or bake instead of pan fry or deep fry.
Don’t eat junk food. Processed foods are filled with chemicals designed to delay degradation and extend shelf life.
Don’t eat within two hours before vigorous exercise. Too much vigorous exercise (like jumping rope or fast-paced jogging) can induce acid reflux, even in people who usually don’t suffer from the condition.
Don’t lie down within two to three hours of eating. Gravity is your friend. Give the stomach plenty of time to empty its contents before you get horizontal.
Don’t suck on peppermints to combat the sour taste in your mouth. can relax the esophageal sphincter muscle, which could exacerbate your problem