Heartburn and acid reflux: keeping your stomach healthy

Keep your weight down: overweight and obesity can considerably worsen reflux.
Do not hurry meals. Try to eat only at regular mealtimes. Chew food thoroughly.
Do not lie down to rest or sleep for at least two hours after a meal.
Raise the head of the bed by at least 20 cm to reduce nocturnal reflux.
Do not smoke. Avoid alcoholic beverages.
Do not wear clothing that compresses the abdomen (tight clothing/belts).
Take it easy after meals, engaging in relaxing activities. Avoid physically-demanding activities after meals.

Eliminate or limit your consumption of coffee, tea and cola-based and carbonated beverages.
Eliminate or limit your consumption of meat stocks and chocolate.
Prefer simply-cooked foods and reduce your use of fatty condiments (oil, butter, mayonnaise, etc.) which slow gastric emptying and decrease the tone of the lower esophageal sphincter, thus increasing the probability of reflux.
Eliminate or limit your consumption of fatty and spicy foods.
Identify the foods you find difficult to digest or which cause acid reflux.
Do not consume large/heavy meals, especially in the evening. Try to distribute your food intake at regular intervals over the course of the day.