6 simple habits that can help manage acid reflux naturally

Acid reflux is a common digestive complaint that occurs when stomach acid flows back into the oesophagus, causing symptoms such as heartburn, chest discomfort and a burning sensation in the throat.

While medications are commonly used to manage the condition, gastroenterologist Dr Saurabh Sethi shared several simple lifestyle adjustments may help reduce symptoms without relying on medication.

The California-based physician recently presented six strategies that may help manage acid reflux naturally.

Sleep on Your Left Side

According to Dr Sethi, sleeping on the left side may help reduce acid reflux during the night.

“Left-side sleeping clears stomach acid faster and cuts oesophageal acid exposure time compared to back or right-side sleeping,” he said.

Research has suggested that body position can influence how easily stomach contents move back into the oesophagus, making sleep posture an important consideration for people with frequent nighttime symptoms.

Avoid Eating Close to Bedtime

Dr Sethi recommends finishing meals two to three hours before going to bed.

“Late meals significantly increase nighttime acid exposure compared to eating earlier,” he noted.

Allowing time for digestion before lying down may reduce the likelihood of stomach acid moving upward while sleeping.

Raise the Head of the Bed

Another strategy involves elevating the head of the bed by six to eight inches.

“Elevating six to eight inches cuts nighttime acid exposure time by up to 67 percent in studies — no pills, just gravity,” Dr Sethi said.

Unlike simply using extra pillows, raising the head end of the bed can help keep stomach acid from travelling into the oesophagus overnight.

Focus on Reducing Refined Carbohydrates and Sugar

Many people associate acid reflux with spicy foods, but Dr Sethi suggests refined carbohydrates and sugar may play a larger role in triggering symptoms for some individuals.

“Reflux tracks closer to sugar than to ‘trigger foods’ like spice,” he said.

He recommends paying attention to overall dietary patterns rather than automatically eliminating spicy foods unless they personally worsen symptoms.

Take a Walk After Meals

Physical activity after eating may also support digestion and help lower reflux risk.

Dr Sethi advises taking a 10-minute walk after meals, particularly after dinner.

Light movement can help food move through the digestive system more efficiently and may reduce pressure on the stomach.

Chew Sugar-Free Gum

Chewing sugar-free gum after meals may help clear acid from the oesophagus more quickly.

“Gum boosts swallowing frequency, which clears acid out of your oesophagus faster,” Dr Sethi explained.

However, he cautioned against peppermint-flavoured gum, noting that peppermint can relax the valve between the stomach and oesophagus, potentially worsening reflux symptoms.

Lifestyle Changes Can Complement Medical Care

Although lifestyle modifications may help reduce acid reflux symptoms, experts note that persistent, severe or worsening reflux should be evaluated by a healthcare professional.

Acid reflux that occurs frequently may indicate gastroesophageal reflux disease (GERD), a condition that can require medical treatment and monitoring.

Dr Sethi’s recommendations highlight how everyday habits—including sleep position, meal timing and physical activity—may play an important role in managing acid reflux and improving digestive comfort.