Acid Reflux and Heartburn: Causes, Triggers and Relief

October 25, 2026

by admin

Acid reflux happens when stomach acid flows back into the food pipe (oesophagus), causing the burning feeling in the chest called heartburn. Occasional reflux is common and usually settles with simple diet and lifestyle changes, but frequent symptoms need a doctor’s attention.

QUICK ANSWERSmaller meals, fewer personal triggers, no lying down for 2–3 hours after eating and a raised bed head control most mild reflux. See a doctor if heartburn happens more than twice a week or comes with warning signs.

2+/week

Heartburn this often? Time to see a doctor

2–3 hrs

Wait after eating before lying down

15 cm

Raise the head of your bed (about 6 inches)

Common trigger groups to watch

What Causes Acid Reflux?

A ring of muscle at the bottom of the food pipe normally keeps stomach contents down. When it relaxes at the wrong time or is weak, acid can travel upwards. Large meals, being overweight, pregnancy, smoking and certain medicines can all contribute.

Common Symptoms

CHESTBurning painBehind the breastbone, often after meals or when lying down.

MOUTHSour tasteA sour or bitter taste at the back of the throat.

FOODRegurgitationFood or liquid coming back up into the mouth.

THROATCough and hoarsenessA dry cough, hoarse voice or a lump-in-the-throat feeling.

Common Triggers

Triggers differ from person to person. A simple food diary helps you find your own pattern. Poor sleep can also make symptoms feel worse; see how poor sleep affects your health.

FOODFatty or fried foodSlows digestion and relaxes the valve.

FOODSpicy dishes and chocolateReported triggers for many people.

DRINKCoffee and fizzy drinksCan increase acid and pressure in the stomach.

DRINKAlcoholRelaxes the muscle that keeps acid down.

HABITLate-night mealsLying down with a full stomach invites reflux.

HABITVery large mealsMore food, more pressure, more reflux.

Self-Care: Do This, Not That

Eat smaller meals and chew slowly
Raise the head of the bed about 15 cm with blocks or a wedge
Aim for a healthy weight
Keep a simple food and symptom diary

AVOID

Lying down within 2–3 hours of eating
Smoking and heavy drinking
Tight belts and clothes after meals
Relying on extra pillows alone

Our guide to everyday habits that may harm your health covers other small changes worth making.

Medicines for Heartburn

Over-the-counter antacids can give quick, short-term relief. Other acid-reducing medicines exist, but they should not be used for long periods without medical advice, and you should check with a pharmacist if you take other medicines. Always follow the label and see how to store medicines safely at home.

GET URGENT MEDICAL HELP IF

You have chest pain that spreads to the arm, jaw or back (it can be a heart problem)
Swallowing is difficult or painful
You vomit repeatedly or notice black or bloody stools
You are losing weight without trying

Looking for heartburn and acidity care?

Browse our heartburn and acidity categories. Please consult a doctor or pharmacist before using any medicine.

Heartburn medicines Acidity medicines

Frequently Asked Questions

Is heartburn the same as acid reflux?

Heartburn is a symptom of acid reflux. Frequent reflux that causes problems is called gastro-oesophageal reflux disease (GERD).

Can stress make reflux worse?

Stress may increase awareness of symptoms and lead to habits like overeating, so managing stress can help.

Does drinking water help?

Small sips of water may wash acid down briefly, but they do not treat the cause.