Some ingredients are known to trigger reflux, especially when paired with a full belly or late-night snacking.

Try reducing or avoiding:

• Spicy meals
• Citrus fruits
• Chocolate
• Caffeine
• Acidic sauces or fizzy drinks

Not forever, just while symptoms are active.

Overfilling your stomach increases pressure, making reflux more likely. Eating in smaller amounts gives your body more space (literally) to digest.

Tip:
Switch from 3 large meals to 5–6 smaller ones throughout the day. You’ll still feel nourished, just not overloaded.

Gravity is your friend. Lying down right after eating gives acid the chance to move upward, exactly what we don’t want.

Try this:
Remain seated or lightly active (like walking or stretching) for at least 30 minutes after meals.

Digestive bitters help your body break down food more effectively which can reduce reflux and improve comfort.

Ema’s gentle options:

• A handful of rocket before meals
• A teaspoon of apple cider vinegar in water before eating

Always check in with your care provider if you’re unsure.

Going to bed flat can make heartburn worse. Elevating your upper body helps keep acid where it belongs.

Try this:
Use a firm pillow to prop yourself up slightly, especially if you’ve eaten within the last few hours.