What to eat and avoid with excess stomach acid? 9 tips to neutralize stomach acid

A burning sensation behind the breastbone, heartburn, or food regurgitating up the throat can be signs of excess stomach acid and acid reflux. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), approximately 20% of adults in the US suffer from gastroesophageal reflux disease (GERD), indicating that this is not an uncommon problem. If acid reflux occurs frequently, acid can irritate and damage the esophagus. In this article, Tiptory helps you understand the causes of high acid levels and provides practical, safer ways to reduce stomach acid to control heartburn, discomfort, and limit recurrence.

Properly Reducing Stomach Acid

1. Discuss treatment medications with your doctor

• If you frequently experience excess stomach acid, heartburn, or acid reflux, you should not self-medicate for extended periods. Your doctor can evaluate the cause and choose appropriate medications.

• Antacids can quickly relieve mild symptoms for a short time. Some medications, such as H2 blockers or proton pump inhibitors (PPIs), help reduce the amount of acid the stomach produces and are often used in GERD treatment.

• Do not consider antacids as an everyday solution for severe or prolonged symptoms without consulting your doctor. If over-the-counter medications do not improve symptoms, you should seek medical attention to determine the cause.

2. Be cautious with natural remedies

• Some people turn to licorice tea or supplements like mastic to relieve discomfort when stomach acid is high. However, scientific evidence regarding the effectiveness of licorice for digestive symptoms is not yet strong enough to consider it an alternative treatment.

• Licorice contains glycyrrhizin, which can cause serious side effects if consumed in large amounts or for extended periods, especially in people with high blood pressure or heart and kidney disease. Therefore, consult your doctor before using products containing licorice, especially if you are taking other medications.

• Supplements should not be used with the aim of "curing" excess stomach acid or acid reflux. If symptoms recur frequently, identifying the cause and treating it correctly is the crucial step.

3. Chew sugar-free gum to increase saliva production

• Chewing sugar-free gum can increase saliva production, thereby helping to clear and reduce the amount of acid in contact with the esophagus after a reflux episode.

• If you want to try this method, you can choose sugar-free and mint-free gum, especially if mint is a factor that worsens your acid reflux symptoms.

• However, this is only a supportive measure to relieve discomfort and does not reduce the amount of acid the stomach produces. Therefore, chewing gum should not be used as a substitute for medication or medical treatment when symptoms persist.

• If you experience frequent heartburn or reflux several times a week, difficulty swallowing, pain when swallowing, or symptoms that do not improve with conventional measures, you should see a doctor to assess the cause.

Part 1: When to see a doctor for reflux treatment

Note 1: Don't be complacent when reflux is prolonged

1. See a doctor if symptoms do not improve

• If acid reflux, heartburn, or a feeling of excess stomach acid persists despite dietary and lifestyle changes or over-the-counter medication, you should see a doctor. GERD is a prolonged reflux condition that can damage the esophagus if not controlled.

• Your doctor can assess the cause based on your symptoms and medical history. When necessary, tests such as upper gastrointestinal endoscopy may be used to look for damage or complications related to acid reflux.

2. Do not ignore warning signs

• Seek medical attention early if heartburn or acid reflux is accompanied by any of the following signs:

  • Difficulty swallowing or pain when swallowing.

  • Persistent vomiting or vomiting blood.

  • Black, tarry stools or bloody stools.

  • Unintentional weight loss or loss of appetite.

  • Chest pain, especially if the pain is new or unusual.

• These are not always signs of cancer, but they can warn of complications or another medical condition that needs to be checked, rather than just trying to reduce stomach acid at home.

3. Early treatment helps limit complications

• Prolonged acid reflux can cause esophagitis, esophageal stricture, and increase the risk of Barrett's esophagus. Barrett's esophagus is associated with a higher risk of esophageal adenocarcinoma, although most people with Barrett's do not develop cancer.

• Therefore, the goal is not just to temporarily relieve the burning sensation but also to control reflux and protect the esophagus in the long term.

• If lifestyle changes are not effective enough, your doctor may consider appropriate medications and order further tests if there are signs of complications or persistent symptoms.

4. Don't endure prolonged symptoms on your own

• If you frequently seek ways to reduce stomach acid, constantly need to take antacids, or your symptoms recur many times, it's time to evaluate the cause instead of just treating individual episodes of discomfort.

• Experts recommend not delaying a doctor's visit when symptoms do not respond to lifestyle changes or over-the-counter medications. Treating the underlying cause will help control excess stomach acid and acid reflux more effectively.

Note 2: Use acid-reducing medication correctly

1. Ask your doctor before choosing medication

• If you frequently experience excess stomach acid, heartburn, or acid reflux, consult your doctor or pharmacist before taking any medication, including over-the-counter drugs.

• The choice of medication depends on the severity and frequency of symptoms. Do not increase the dose or prolong the duration of medication on your own, as each group of drugs has different uses and side effects.

• Take medication at the correct dose, at the correct time, and for the correct duration as instructed. If symptoms do not improve with over-the-counter medication, you should see a doctor to find the cause instead of continuing to self-treat.

2. Use antacids for mild symptoms

• Antacids can neutralize existing stomach acid and quickly relieve heartburn, burning sensations, or mild acid reflux symptoms.

• Some products contain calcium carbonate or magnesium and aluminum salts. The effect is usually fast but does not last as long as acid-reducing medications.

• Do not use antacids daily or to control severe symptoms without consulting your doctor. Some medications can cause diarrhea or constipation.

3. Consider H2 blockers when acid reduction is needed

• Histamine H2 receptor blockers (H2 blockers) help reduce the amount of acid the stomach produces and can be used in the treatment of acid reflux.

• Some medications in this group can be purchased without a prescription, but the choice and duration of use should be based on the guidance of a doctor or pharmacist, especially if you are taking many other medications.

• H2 blockers can help heal the esophageal lining but are generally not as effective as proton pump inhibitors (PPIs) in treating GERD.

4. Use PPIs for frequent reflux

• For frequent acid reflux or when more effective acid control is needed, your doctor may prescribe proton pump inhibitors (PPIs) such as omeprazole, esomeprazole, lansoprazole, or pantoprazole.

• PPIs reduce the amount of acid the stomach produces and are generally more effective than H2 blockers in treating GERD, and can also help heal the esophageal lining in many patients.

• Some PPIs are available over-the-counter, but prolonged self-administration should be avoided. Possible side effects include headache, diarrhea, or abdominal discomfort; some studies have also noted a link between PPIs and the risk of Clostridioides difficile infection. For long-term or high-dose use, discuss the benefits and risks with your doctor.

5. Don't just focus on "reducing acid"

• Excess stomach acid is not always the sole cause of acid reflux. GERD is related to the reflux of stomach contents into the esophagus, so treatment should aim to control the entire reflux condition.

• If symptoms persist despite lifestyle changes and proper medication, your doctor may need to conduct further assessments to confirm GERD or rule out other conditions.

• In particular, seek medical attention early if you experience difficulty swallowing, pain when swallowing, persistent vomiting, vomiting blood, black stools, unintentional weight loss, or chest pain. These are signs that should not be treated solely with home remedies for reducing stomach acid.

Note 3: Endoscopy helps find the cause of reflux

1. Discuss endoscopy with your doctor

• If you experience prolonged acid reflux, heartburn, or indigestion, ask your doctor if you need an upper gastrointestinal endoscopy.

• Endoscopy is not a mandatory test for everyone with excess stomach acid. Your doctor will decide whether to perform it based on your symptoms, duration of illness, response to treatment, and risk factors.

2. Endoscopy to examine the esophagus and stomach

• During an endoscopy, the doctor inserts a small, flexible tube with a camera through your mouth to examine the esophagus, stomach, and the beginning of the small intestine.

• This method can help detect reflux esophagitis, ulcers, esophageal strictures, or other lesions that may be related to heartburn and acid reflux symptoms.

3. Biopsy when the doctor deems necessary

• During endoscopy, the doctor may take a small tissue sample for testing. Biopsy usually does not cause pain because the gastrointestinal lining does not perceive pain in the same way as skin.

• The tissue sample can be used to assess inflammation, identify certain causes of damage, and check for cell abnormalities.

• If indicated, the doctor may also take a sample to test for H. pylori, a bacterium associated with stomach ulcers. However, not all cases of excess stomach acid or acid reflux are caused by H. pylori.

4. Endoscopy helps rule out serious causes

• When warning signs such as difficulty swallowing, pain when swallowing, persistent vomiting, gastrointestinal bleeding, or unintentional weight loss appear, the doctor may order an endoscopy to find the cause and assess the damage.

• Endoscopy and biopsy can help detect or rule out some serious conditions, including pre-cancerous lesions or upper gastrointestinal cancer.

5. Don't just look for ways to reduce acid at home

• If acid reflux symptoms frequently recur or do not improve after treatment, endoscopy, when indicated, can help find the correct cause instead of just continuing to use medication to reduce stomach acid.

• Experts recommend discussing directly with your doctor to weigh the benefits and necessity of endoscopy, especially when there are warning signs or suspected complications of GERD.

Note 4: Surgery when reflux is difficult to control

1. Only consider surgery when medical treatment is not effective enough

• Surgery is not the first choice for most people with acid reflux. Your doctor may consider this option when symptoms persist despite lifestyle adjustments and appropriate medication, when the patient cannot tolerate medication, or does not want to depend on medication long-term.

• Before deciding, the doctor usually needs to confirm GERD and evaluate esophageal function with appropriate tests. This helps avoid surgery when symptoms are not actually caused by acid reflux.

2. Learn about anti-reflux valve surgery

• The most common surgery is fundoplication. The doctor uses the upper part of the stomach to wrap around the end of the esophagus, thereby increasing the pressure in the lower esophageal sphincter and limiting stomach contents from refluxing upwards.

• Surgery is usually performed laparoscopically with small incisions. According to NIDDK, fundoplication can help improve acid reflux symptoms long-term in many patients.

3. Consider esophageal sphincter augmentation devices in appropriate cases

• Another option is magnetic sphincter augmentation (MSA). This device consists of magnetic beads placed around the lower esophageal sphincter, which helps limit reflux but still allows the sphincter to open when swallowing.

• MSA may be considered for some people with confirmed GERD who have not responded adequately to medication or want to avoid long-term medical treatment. The choice of method depends on the characteristics of the symptoms and esophageal function of each individual.

4. Carefully weigh the benefits and risks before surgery

• Surgery can help control acid reflux but still carries risks of complications and may not always completely eliminate the need for future medication. The ACG notes that some people may still require reflux medication in subsequent years.

• Therefore, before deciding, patients should discuss with both an experienced gastroenterologist and surgeon regarding GERD treatment to understand the success rates, side effects, possibility of recurrence, and alternative options.

5. Young people with long-term GERD do not necessarily need immediate surgery

• Young age is not the only reason to choose surgery. If acid reflux is well controlled with medication and lifestyle changes, medical treatment can still be an appropriate option.

• Conversely, in young people with confirmed GERD, persistent symptoms, or who require long-term medication, surgery may be an option after a thorough evaluation. The goal is to find a sustainable disease management plan, rather than just focusing on reducing stomach acid short-term.

Part 2: Safe home remedies for acid reflux

Tip 1: Herbs should only be used as supportive treatment

1. Do not consider herbs as a cure for reflux

• Some people turn to natural ways to reduce stomach acid such as licorice, caraway, or supplements to soothe stomach discomfort.

• However, scientific evidence regarding the effectiveness of many herbs for acid reflux remains limited. NCCIH states that there is currently not enough high-quality evidence to confirm that licorice is clearly effective for digestive diseases.

• Therefore, these measures should only be considered supportive, not a replacement for medication or medical consultation when symptoms of excess stomach acid persist.

2. Be cautious when using licorice

• Licorice is often used in digestive support products, but the active ingredient glycyrrhizin can cause side effects if consumed in large amounts or for extended periods.

• People with high blood pressure, heart disease, or kidney disease should be especially cautious because glycyrrhizin can be linked to high blood pressure, hypokalemia, and heart rhythm disorders.

• If you are taking medication, consult your doctor or pharmacist before using licorice, as it may interact with your medication.

3. DGL may be considered, but evidence is limited

• DGL (deglycyrrhizinated licorice) is sold as chewable tablets or supplements and is often promoted to support stomach issues.

• DGL may have a better safety profile than regular licorice due to the removal of glycyrrhizin, but current evidence is insufficient to confirm it as an effective treatment for acid reflux.

• Do not self-medicate with DGL to replace prescription drugs or delay seeking medical attention if acid reflux symptoms recur frequently.

4. Mastic needs more research before use

• Mastic, also known as mastic gum, is of interest for its anti-inflammatory properties and potential to support some digestive issues.

• However, the evidence for mastic's effectiveness in treating excess stomach acid and GERD is not strong enough to consider it a standard treatment.

• When using supplements, remember that commercially available products may differ in composition and content compared to products used in research.

5. Prioritize evidence-based methods

• If the goal is to reduce stomach acid and control acid reflux, prioritize methods that have been researched and are appropriate for your condition, such as lifestyle changes or medication as directed by your doctor.

• The NCCIH recommends against using unproven supplements to replace medical treatment or delay seeking medical attention. "Natural" does not mean "safe."

• If heartburn or reflux does not improve, especially if symptoms occur frequently, discuss it with your doctor instead of continuing to try various herbs.

Tip 2: Avoid natural remedies that worsen reflux

1. Do not use peppermint to reduce reflux

• Peppermint is often rumored to soothe the stomach, but for people with acid reflux, it may not be a suitable option.

• Research shows that peppermint oil can cause or worsen heartburn and acid reflux, especially in some oral forms. Therefore, if you notice increased symptoms after using peppermint, stop using it.

• Do not equate the benefits of peppermint for some irritable bowel symptoms with its ability to reduce stomach acid. These two issues have different mechanisms and treatment evidence.

2. Do not consider milk as a long-term acid neutralizer

• Drinking milk can provide temporary relief for some people, but it should not be considered a treatment for excess stomach acid or acid reflux.

• If you notice that milk or dairy products increase heartburn symptoms, limit them and monitor your body's reaction instead of trying to drink more to "neutralize acid."

• More importantly, a single food like milk should not be used to replace proven GERD treatments.

3. Do not overuse lozenges when experiencing reflux

• Lozenges or throat lozenges are not a treatment for acid reflux. Some products contain peppermint or ingredients that can worsen heartburn symptoms in sensitive individuals.

• If you frequently need to use lozenges to relieve throat discomfort due to acid reflux, you should focus on addressing the cause rather than just alleviating the symptoms.

• If heartburn or reflux sensation occurs more than twice a week, consult a healthcare professional for evaluation and to choose an appropriate method for reducing stomach acid.

4. Prioritize evidence-based solutions

• Not all "natural" remedies are safe or effective. The NCCIH notes that evidence for supplements varies greatly, and some products may interact with medications or pose risks to people with underlying health conditions.

• If you are looking for ways to reduce stomach acid at home, prioritize changes appropriate for GERD, such as adjusting eating habits, avoiding identified triggers, and taking medication as directed when necessary.

• If symptoms persist, recur, or do not respond to conventional measures, seek medical attention instead of continuing to try various folk remedies.

Tip 3: Chewing gum helps reduce acid

1. Increase saliva production to help clear acid

• Chewing gum stimulates salivary glands to work harder. Saliva contains bicarbonate and components that can help neutralize acid, while also helping to clear refluxed acid from the esophagus faster.

• A study on people with reflux showed that chewing gum can increase esophageal and pharyngeal pH, thereby helping to reduce the time acid is in contact with the mucosa.

• Therefore, chewing gum can be considered a simple supportive measure when experiencing heartburn or acid reflux, but it does not replace medication.

2. Choose sugar-free chewing gum

• If you want to try this method, choose sugar-free chewing gum to avoid excessive sugar and unnecessary calories.

• Sugar-free chewing gum can still stimulate saliva production through the act of chewing. Studies show that chewing gum significantly increases salivary flow and its acid-buffering capacity.

• No need to look for brands advertised as "stomach alkalinizing." The main goal of this method is to increase saliva to help clear acid from the esophagus, not to directly reduce the amount of acid produced by the stomach.

3. Avoid peppermint if prone to reflux

• If you notice that peppermint worsens your acid reflux, choose chewing gum with a different flavor. The important thing is to monitor what truly triggers your symptoms.

• Chewing gum is only a supportive measure for symptom control. The American College of Gastroenterology guidelines still prioritize evidence-based measures such as lifestyle modifications and appropriate medication when needed.

4. Understand the limitations of this acid reduction method

• Chewing gum can help reduce the amount of acid remaining in the esophagus, but it does not cure the underlying cause of acid reflux and does not stop the stomach from producing acid.

• If you frequently need to find ways to reduce stomach acid, experience recurrent heartburn, or symptoms appear multiple times a week, consult a doctor for a GERD evaluation and to choose an appropriate treatment method.

Part 3: Lifestyle habits to help treat acid reflux

Tip 1: Eat a balanced diet to reduce reflux

1. Build a diverse and nutritious diet

• Prioritize green vegetables, appropriate fruits, whole grains, legumes, and lean protein sources like fish, poultry, or tofu. This is the foundation of a healthy diet and helps the body get enough fiber, vitamins, minerals, and protein.

• You can choose whole grains like oats, brown rice, or whole-wheat bread instead of refined grain products. Also, prioritize steaming, boiling, or baking over deep-frying.

• There's no need to completely eliminate a food group just because of concerns about excess stomach acid. The goal is to maintain a balanced diet and identify the foods that actually worsen your acid reflux symptoms.

2. Reduce foods high in fat and added sugar

• Foods high in fat can worsen GERD symptoms in some people. Therefore, limit fried, greasy dishes and replace them with appropriate fat sources within your overall diet.

• Limit sugary drinks, candies, and foods high in added sugar. This is also an important principle for weight control and metabolic health.

• Don't misunderstand reducing stomach acid through diet as needing to go on an extreme diet. An overly restrictive menu can lead to nutrient deficiencies without necessarily improving reflux.

3. Identify symptom-triggering foods

• There isn't a single list of "forbidden" foods that applies to everyone with acid reflux. The NIDDK notes that some foods and drinks commonly linked to symptoms include chocolate, coffee and caffeine, peppermint, spicy foods, high-fat foods, alcohol, citrus, and tomatoes.

• If a specific food causes you more heartburn or reflux, reduce or temporarily stop that food and monitor your symptoms. This is more practical than eliminating a whole range of foods without knowing what the real triggers are.

• You can record the food, eating time, and subsequent symptoms to identify patterns. Once clear triggers are found, you can adjust your menu while still maintaining a diverse diet.

4. Pay attention to eating times, not just the food

• If you often experience acid reflux at night, try to eat your last meal at least 3 hours before lying down or going to bed. This can help reduce symptoms when lying down.

• Avoid eating too close to bedtime, especially after high-fat or overly large meals. Healthy eating habits combined with appropriate food choices are often more effective than focusing solely on one type of food to "neutralize acid."

5. Control weight if overweight

• If overweight or obese, losing weight can help improve acid reflux symptoms. This is one of the lifestyle changes recommended in GERD treatment guidelines.

• No need to lose weight too quickly. Aim for a balanced diet, portion control, and appropriate physical activity to create sustainable changes.

• Therefore, instead of just looking for ways to reduce stomach acid at home, consider diet as part of a long-term GERD management strategy, along with medication and other measures as prescribed by your doctor.

Tip 2: Maintain a healthy weight to reduce reflux

1. Control weight if currently overweight

• If you have acid reflux and are overweight or obese, losing weight can help reduce symptoms. The NIDDK recommends weight loss as a lifestyle change that can help control GERD in this group.

• Excess fat, especially around the abdomen, can increase pressure on the stomach and affect the lower esophageal sphincter, thereby creating conditions for stomach acid to reflux into the esophagus.

• Therefore, if you are looking for ways to reduce stomach acid at home, weight control is a more practical approach than just trying to avoid a few types of food.

2. Use BMI as a reference for weight status

• BMI is calculated by dividing weight in kilograms by the square of height in meters: BMI = weight (kg) / height² (m).

• For adults aged 20 and over, the CDC classifies BMI below 18.5 as underweight; 18.5 to less than 25 as a healthy weight; 25 to less than 30 as overweight; and 30 or higher as obese.

• You can use a BMI calculator for a quick reference number, but BMI should not be considered the only standard for evaluating health.

3. Do not force BMI to a specific number at all costs

• BMI is only a screening tool; it does not directly measure body fat and does not distinguish between muscle mass, bone, and fat. Therefore, for the same BMI, each person's health status can be very different.

• When assessing weight, experts also consider waist circumference, blood pressure, metabolic tests, activity level, diet, underlying diseases, and medical history.

• Therefore, the appropriate goal is not necessarily to bring BMI to the "standard level" as quickly as possible, but to achieve and maintain a weight that is beneficial for health.

4. Lose weight sustainably

• If you need to lose weight, start with a balanced diet, portion control, and appropriate physical activity instead of fasting or adopting an overly strict weight-loss regimen.

• People with excess stomach acid or acid reflux should also pay attention to meal timing. If you often experience symptoms when lying down or at night, the NIDDK recommends eating your last meal at least 3 hours before lying down or going to bed.

• There's no need to eliminate a whole range of foods just because you're worried about high stomach acid. Identify the foods that truly worsen your symptoms and adjust step by step.

5. Consult your doctor before making major changes

• If you are underweight, have chronic diseases, are taking medication, or have a history of eating disorders, you should not adopt a strict weight-loss regimen on your own.

• For people with chronic acid reflux, the goal of weight control should be placed within a comprehensive treatment plan rather than just focusing on reducing stomach acid.

• If symptoms still appear frequently despite weight control and lifestyle changes, consult your doctor for evaluation and to choose an appropriate treatment method.

Tip 3: Control calories to maintain weight

1. Track calories to manage weight

• Tracking energy from food can help you understand your intake and support your weight loss or maintenance goals. When reading nutrition labels, pay attention to calories per serving and the actual number of servings you eat.

• Daily energy needs vary depending on age, gender, height, weight, and activity level. Therefore, a fixed calorie level should not be applied to everyone.

• If you are overweight and suffer from acid reflux, portion control and reasonable weight loss can help improve GERD symptoms.

2. Create a moderate calorie deficit

• To lose weight, the body needs to use more energy than it consumes over a period of time. However, calories should not be cut too drastically just to lose weight quickly.

• The CDC states that gradual weight loss, about 0.45–0.9 kg per week, is usually easier to maintain than rapid weight loss.

• A minimum such as "1,200 calories/day" should not be applied to everyone. Energy needs vary greatly, and a diet with too few calories can make it difficult to get enough protein, vitamins, minerals, and essential nutrients.

3. Prioritize food quality over just counting calories

• Two menus with the same calorie count can have very different nutritional values. Prioritize vegetables, fruits, whole grains, legumes, lean protein sources, and unsaturated fats in appropriate portions.

• Limit foods high in added sugar, saturated fat, and processed foods with high energy density. This approach helps control weight and build a healthy diet for people with acid reflux.

• There's no need to eliminate an entire food group just because you're worried about excess stomach acid. For GERD, identify the foods that actually trigger your symptoms and adjust accordingly.

4. Track portions realistically

• You can use a nutrition tracking app, a food diary, or simply record what you ate during the day. Tools are only valuable if they help you recognize habits and make appropriate adjustments.

When reading food labels, don't just look at the calorie count. Also check portion size, protein, fiber, added sugars, and saturated fats.

If calorie counting makes you too fixated on numbers or makes it difficult to maintain a normal diet, switch to portion control and choosing healthier foods.

5. Don't cut calories excessively on your own

• Pregnant individuals, children, the elderly, those with chronic illnesses, or those on medication should consult a doctor or dietitian before attempting a weight loss diet.

• If the goal is to reduce stomach acid and limit acid reflux, weight loss is only one part of the plan. Combine portion control with an appropriate diet, proper meal timing, and prescribed treatment when necessary.

• If weight has been controlled but acid reflux still recurs, do not continue to drastically cut back on food. See a doctor to find the cause and choose the appropriate treatment method.

Tip 4: Eat slowly, divide into smaller portions

1. Avoid eating too much at once

• An overly large meal can make the stomach full and increase the likelihood of acid reflux symptoms. Instead of eating a lot in one meal, divide the food into moderate portions.

• Especially if you often experience heartburn after eating, pay attention to meal size and avoid eating until you are excessively full.

• For those looking for ways to reduce stomach acid at home, portion control is a simple yet practical change, especially when symptoms often appear after large meals.

2. Eat slowly and chew thoroughly

• Take small bites, chew thoroughly, and then swallow instead of eating quickly or swallowing large pieces of food.

• Eating slowly gives you more time to recognize feelings of fullness and can limit overeating. However, it should not be understood that the stomach always takes exactly 20 minutes to "signal fullness"; the time it takes to feel full varies from person to person and from meal to meal.

• Thorough chewing also helps break down food before it reaches the stomach, but thorough chewing does not directly reduce the amount of stomach acid secreted.

3. Limit eating too quickly

• Eating too quickly can cause you to inadvertently eat more before you realize you're full.

• When eating quickly, you may also swallow more air, which can lead to bloating, burping, or distended abdomen. These symptoms can exacerbate discomfort for those with acid reflux.

• Put down your chopsticks or spoon between bites, chew all your food, and then continue. This is a simple way to slow down your eating pace without having to implement a complex diet.

4. Pay attention to meal timing and bedtime

• If you often experience acid reflux at night, not only do you need to reduce portion sizes, but you should also adjust meal timing.

• The NIDDK recommends that people with nocturnal GERD symptoms try to eat their last meal at least 3 hours before lying down or going to bed.

• Avoid combining an overly large meal with lying down immediately afterwards, as this is when reflux symptoms are most likely to become uncomfortable.

5. Focus on feeling full instead of finishing your plate

• During each meal, eat slowly and stop when you feel satisfied, rather than trying to finish all the food you've taken.

• If you often have excess stomach acid, observe whether overly large meals, eating quickly, or eating close to bedtime are related to your symptoms.

• If acid reflux still occurs frequently despite adjusting portion sizes and eating habits, do not simply continue to reduce food intake. Consult a doctor for evaluation and appropriate treatment.

Tip 5: Avoid foods that worsen reflux

1. Identify foods that actually trigger symptoms

• No single food has been proven to cure acid reflux or eliminate excess stomach acid. Conversely, some foods can worsen symptoms in certain individuals.

• The NIDDK notes that factors commonly associated with GERD symptoms include high-fat foods, chocolate, peppermint, spicy foods, coffee or caffeine sources, alcohol, and some acidic foods like citrus and tomatoes.

• Instead of avoiding all of the above food groups, monitor your body's reactions and focus on limiting foods that truly increase acid reflux.

2. Limit caffeinated beverages

• Coffee, caffeinated tea, and some caffeinated soft drinks can worsen symptoms of heartburn or acid reflux in some people.

• If you notice symptoms after drinking coffee, try reducing your intake or switching to a low-caffeine option and monitor your reaction.

• It's not necessary to completely eliminate caffeine if you don't notice a clear link to your symptoms.

3. Be cautious with chocolate and peppermint

• Chocolate and peppermint are often listed as foods that can trigger GERD symptoms in some individuals.

• If you notice an increase in acid reflux after eating chocolate or consuming foods with peppermint, reduce the amount or temporarily stop to assess the change.

• In particular, peppermint should not be considered a natural way to reduce stomach acid, as some people may experience worse heartburn after using it.

4. Limit alcohol and spicy foods if they cause symptoms

• Alcohol and spicy foods can make acid reflux more uncomfortable for some people. Foods like chili peppers, curry, or spicy mustard can be added to the list to monitor if you notice symptoms after eating them.

• If a spicy dish doesn't cause you symptoms, there's no need to eliminate it entirely. The goal of a GERD diet is to control individual triggers, not to create an overly restrictive menu.

5. Monitor acidic foods

• Oranges, lemons, grapefruit, tomatoes, and sauces with vinegar can make acid reflux symptoms more uncomfortable for some people.

• If you notice heartburn after eating these foods, reduce your portion size and monitor, rather than eliminating all fruits or vegetables.

• It's important to distinguish between "acidic foods" and "foods that make the stomach produce more acid." A sour-tasting food does not necessarily mean it will cause excess stomach acid.

6. Reduce high-fat and gas-producing foods

• High-fat meals can worsen GERD symptoms in some people. Therefore, limit fried foods, fatty foods, or overly large portions if they often cause heartburn and reflux.

• Foods like cabbage, broccoli, Brussels sprouts, beans, or dairy can cause bloating in some people, but not everyone with GERD needs to avoid them.

• If bloating is a prominent issue, try adjusting one food group at a time to identify the cause instead of avoiding many types at once.

7. Limit high-sugar foods

• Sugary drinks, candies, and foods with added sugar are not direct causes of excess stomach acid, but consuming too much can increase total calorie intake and make weight management difficult.

• For overweight or obese individuals, weight loss can help improve acid reflux symptoms.

8. Don't let your diet become an overly long "forbidden" list

• The most effective way to reduce stomach acid through diet is to focus on individual triggers rather than extreme restrictions.

• You can record your meals, eating times, and the severity of heartburn or reflux for several days to weeks to find patterns.

• If symptoms still recur frequently despite dietary adjustments, see a doctor. Persistent acid reflux should not be managed solely by avoiding certain foods.

Tip 6: Exercise regularly to help reduce reflux

1. Maintain regular physical activity each week

• Adults should aim for at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity, or a combination of both. You can break up the activity into shorter sessions over several days to make it easier to maintain.

• You don't need to start with long workouts. If you're currently inactive, brisk walking, light cycling, or activities suited to your fitness level are good starting points.

• Maintaining a consistent exercise habit is more important than trying to exercise intensely for a short period and then giving up.

2. Prioritize exercises suitable for your physical condition

• You can choose brisk walking, cycling, swimming, dancing, or aerobic exercises that you can maintain regularly.

• If you are overweight or obese and have acid reflux, physical activity combined with a reasonable diet can help control weight, thereby contributing to the improvement of GERD symptoms.

• Don't force yourself to reach 150 minutes per week immediately. Gradually increase duration and intensity if you were previously inactive.

3. Avoid exercising immediately after large meals

• If you are prone to heartburn or acid reflux, avoid vigorous physical activity immediately after eating, especially after a very full meal.

• You can schedule your workout at an appropriate time after your meal and monitor your body's reaction. If an exercise or workout time exacerbates symptoms, adjust the intensity or timing.

• When exercising, prioritize postures and movements that do not cause abdominal discomfort. Do not try to push through clear pain or reflux.

4. Don't give up just because you can't exercise enough yet

• If you can't reach the recommended activity level yet, start with short periods. A few minutes of walking is still better than no activity at all.

• You can break up activity into multiple sessions throughout the day, such as short walks after long periods of sitting.

• Once you're accustomed to it, gradually increase the duration to get closer to the goal of 150 minutes of physical activity per week.

5. Don't use exercise to "compensate" for calories

• Exercise helps burn energy, but the calories burned should not be seen as calories you are "allowed" to eat additionally.

• Smartwatches and activity tracking apps only provide estimated figures, not absolutely precise measurements of calorie expenditure.

• If the goal is weight management to help reduce stomach acid and acid reflux, combine activity with a balanced diet and portion control instead of relying solely on exercise.

Tip 7: Avoid strenuous activity after eating

1. Do not exercise intensely immediately after a meal

• Strenuous activity, exertion, or excessive bending immediately after eating can make acid reflux symptoms more likely to occur in some individuals.

• Be especially cautious after large or high-fat meals. When the stomach is full, intense activity can worsen feelings of bloating, burping, and acid reflux discomfort.

• If you often experience heartburn after exercise, try changing the timing or reducing the intensity of your activity to find a suitable window.

2. Adjust exercise timing based on meal size

• There is no fixed waiting period that applies to everyone. The larger and fattier the meal, the longer the digestion process and stomach emptying typically take.

• After a large meal, allow your body time to digest before engaging in high-intensity workouts.

• If you need to exercise close to mealtime, choose a small, moderate meal instead of eating too much and then exercising immediately.

3. Choose light activity when you've just eaten

• If you want to exercise after a meal, you can start with a light walk instead of fast running, HIIT, heavy lifting, or exercises that increase abdominal pressure.

• Gentle walking also helps you maintain physical activity without necessarily putting significant strain on your digestive system.

• If you experience burning, sour burps, or a feeling of food coming up into your throat, stop exercising and monitor your symptoms.

4. Combine with appropriate eating habits

• To limit acid reflux, avoid overeating, eat slowly, and restrict foods you've identified as symptom triggers.

• If you often experience reflux at night, the NIDDK recommends eating your last meal at least 3 hours before lying down or going to bed.

• These changes can help control symptoms but do not directly reduce stomach acid.

5. Don't try to push through symptoms

• If heartburn or acid reflux frequently occurs during exercise, record the exercise, the timing of the exercise, and the previous meal to identify related factors.

• If symptoms recur despite adjusting eating and exercise times, consult a doctor to evaluate GERD and choose appropriate treatment methods.

• The goal is not to stop exercising, but to find a way to exercise at the right time, with the right intensity to maintain health while limiting symptom triggers.

Tip 8: Avoid lying down immediately after eating

1. Wait at least 3 hours before lying down

• Lying down immediately after a meal can make acid reflux more likely, especially if you've just eaten a large meal.

• If you often experience heartburn or acid reflux at night, try to eat your last meal at least 3 hours before lying down or going to bed. This is one of the lifestyle changes recommended by the NIDDK for people with nocturnal GERD symptoms.

• This timeframe allows the stomach more time to digest before the body shifts to a lying position.

2. Avoid overly large dinners

• An overly large meal can make the stomach full and increase the likelihood of acid reflux symptoms.

• Eat moderate portions, eat slowly, and limit foods you've identified as triggers for excess stomach acid or heartburn.

• If you often feel hungry in the evening, adjust the amount of food in earlier meals instead of eating too much right before bedtime.

3. Elevate your head when sleeping if you often have nighttime reflux

• If nighttime acid reflux still occurs, you can elevate the head and upper body of your bed by about 15–20 cm to help reduce acid reflux when lying down.

• The NIDDK recommends using bed risers or an upper body wedge pillow instead of just stacking multiple pillows under your head, as this can cause your body to bend and not create a proper incline.

• This measure is particularly helpful for people who experience heartburn while lying down or sleeping.

4. Don't confuse reducing reflux with reducing acid

• Waiting long enough before lying down and elevating the head of the bed primarily helps to limit stomach acid refluxing into the esophagus, and does not directly reduce the amount of acid the stomach produces.

• Therefore, if the goal is to reduce stomach acid, these measures should be combined with an appropriate diet and medication when indicated.

5. See a doctor if symptoms persist

• If you frequently experience acid reflux, wake up due to heartburn, or if lifestyle changes do not improve your symptoms, consult a doctor.

• Specifically, seek early evaluation if you experience difficulty swallowing, pain when swallowing, persistent vomiting, vomiting blood, black stools, or unintentional weight loss. These signs should not be treated solely with home remedies for stomach acid reduction.

Tip 9: Quit habits that worsen reflux

1. Quit smoking and tobacco products

• If you smoke, prioritize quitting smoking instead of just trying to reduce stomach acid. Smoking can increase the risk of reflux and is a risk factor for esophageal-related complications.

• In addition to cigarettes, you should also avoid other tobacco products and limit frequent exposure to secondhand smoke.

• If quitting is difficult, talk to a doctor or a smoking cessation support program to develop a suitable plan instead of trying to quit abruptly and then relapsing.

2. Limit or avoid alcohol if it causes your reflux

• Alcohol can worsen acid reflux in some individuals and is listed among the beverages commonly associated with GERD symptoms.

• If you notice heartburn or acid reflux after drinking alcohol, reduce your intake or avoid it completely.

• It should not be assumed that alcohol definitely causes symptoms in everyone. With GERD, a more practical approach is to identify your personal triggers and adjust accordingly.

3. Do not lie down immediately after eating

• Avoid lying down or going to bed immediately after meals. If you often experience symptoms when lying down, eat your last meal at least 3 hours before lying down or going to bed.

• Especially, avoid combining large meals + lying down immediately after eating, as this habit can easily make reflux symptoms more uncomfortable.

• If you need to rest after a meal, maintain an upright posture instead of lying flat.

4. Elevate your upper body when sleeping if you experience nighttime reflux

• If you frequently experience acid reflux while sleeping, you can elevate the head and upper body of your bed by about 15–20 cm using a specialized bed wedge or a solution to raise the head of the bed.

• This measure uses gravity to prevent stomach contents from refluxing into the esophagus when lying down.

• Avoid simply stacking too many pillows under your head if this causes your neck or torso to bend. A wedge that raises both the head and upper body is usually more suitable.

5. Focus on evidence-based changes

• The American College of Gastroenterology guidelines recommend considering changes such as quitting smoking, avoiding meals close to bedtime, and elevating the head of the bed for individuals with GERD symptoms.

• These changes primarily help to reduce acid reflux, not directly stop the stomach from producing acid. Therefore, if symptoms persist, you should not rely solely on lifestyle changes but should seek appropriate evaluation and treatment.

• If heartburn or reflux does not improve despite lifestyle changes and proper use of over-the-counter medications, consult a doctor to identify the cause and prevent long-term complications.

Properly managing heartburn

1. Maintain an upright posture when experiencing heartburn

• When experiencing heartburn or acid reflux, sit or stand upright instead of lying flat. Lying down can make stomach contents more likely to reflux into the esophagus.

• If symptoms often occur after eating, avoid lying down immediately and try to maintain an upright posture during this time. NIDDK recommends eating your last meal at least 3 hours before lying down or going to bed if you frequently experience GERD when lying down.

• If you experience severe chest pain, new onset of pain, or are unsure if it is heartburn, seek medical evaluation instead of assuming it is due to stomach acid.

2. Keep a journal to find triggers

• Record your meals, portion sizes, meal times, duration of meals, and symptoms such as sour taste, burning sensation, bloating, or reflux.

• You can also note times of lying down, exercising, drinking coffee or alcohol to find a connection between lifestyle habits and symptoms.

• A food diary helps you identify personal factors that can worsen acid reflux, rather than having to avoid too many foods at once. NIDDK also recommends tracking foods and beverages to identify habits that need adjustment.

3. Do not try to "eliminate" all stomach acid

• The stomach needs an acidic environment to support digestion and perform normal physiological functions. Therefore, the goal of treating acid reflux is not to make acid disappear completely.

• Antacids can help relieve mild symptoms quickly, but NIDDK advises against taking antacids daily or for severe symptoms without consulting a doctor.

• If you are taking medication to reduce stomach acid, follow the prescribed dose and duration correctly. Do not self-increase the dose thinking that reducing more acid is always better.

4. Do not self-medicate long-term for symptoms

• Proton pump inhibitors (PPIs) and H2 blockers reduce the amount of stomach acid produced and play a role in treating GERD. PPIs are generally more effective than H2 blockers in controlling GERD and healing esophageal lining.

• PPIs are generally considered safe and effective when used as indicated, but long-term or high-dose use requires a doctor to assess the benefits and risks for each individual.

• Do not self-conclude that long-term use of stomach acid-reducing medication definitely causes vitamin B12 deficiency or pernicious anemia. This is a complex issue, and not everyone who uses PPIs experiences these complications.

5. Don't assume all symptoms are due to "excess acid"

• A burning sensation, sour taste, or food refluxing into the mouth can be related to GERD, but not all digestive symptoms stem from the stomach producing too much acid. GERD is primarily associated with the reflux of stomach contents or fluid into the esophagus.

• Therefore, finding ways to reduce stomach acid does not always address the root cause. It is important to correctly identify the problem causing the symptoms.

6. See a doctor if symptoms persist or are unusual

• If acid reflux does not improve despite lifestyle changes and proper use of over-the-counter medications, see a doctor for evaluation.

• Seek early medical attention if you experience difficulty swallowing, pain when swallowing, persistent vomiting, vomiting blood, black stools, unintentional weight loss, or chest pain. These could be signs of complications or another condition that needs to be investigated.

• For individuals who frequently experience excess stomach acid, heartburn, or acid reflux, treating the underlying cause will be more important than continuously trying home remedies to reduce acid.

References

1. Katz PO, Dunbar KB, Schnoll-Sussman F, Greer KB, Yadlapati R, Spechler SJ. ACG Clinical Guideline for the Diagnosis and Management of Gastroesophageal Reflux Disease. The American Journal of Gastroenterology. 2022;117(1):27–56. doi:10.14309/ajg.0000000000001538.
2. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms & Causes of GER & GERD. National Institutes of Health.
3. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for GER & GERD. National Institutes of Health.
4. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for GER & GERD. National Institutes of Health.
5. National Institute of Diabetes and Digestive and Kidney Diseases. Acid Reflux (GER & GERD) in Adults. National Institutes of Health.
6. National Center for Complementary and Integrative Health. Gastroesophageal Reflux Disease (GERD) and Complementary Health Approaches: Science and Safety. National Institutes of Health.
7. National Center for Complementary and Integrative Health. Licorice Root: Usefulness and Safety. National Institutes of Health.
8. Centers for Disease Control and Prevention. Adult Activity: An Overview. National Center for Chronic Disease Prevention and Health Promotion. 2023.
9. American College of Gastroenterology. ACG Guidelines: Diagnosis and Management of Gastroesophageal Reflux Disease. American College of Gastroenterology.

Content edited by: Ashley Wright Nguyen.

Information consulted and verified by expert: William Harris.