Reflux Prevention Without Medication

Acid reflux is also called indigestion or heartburn. If it occurs more than twice a week, the Mayo Clinic says most doctors will give you a diagnosis of gastroesophageal reflux disease (GERD). Whatever name your condition is given, stomach acid rises into the esophagus, causing burning and pain. A variety of over-the-counter and prescription drugs can control it, but you can do many things to get relief without medication.

Avoid Trigger Foods

Dr. Leo Galland, an expert in nutritional medicine and author of "The Fat-Resistance Diet," recommends avoiding any foods that you know are problematic. The usual suspects include rich, fried or high-fat foods, garlic and onions, vinegar, peppermint, and hot or peppery condiments, including mustard and ketchup. Beverages that can cause problems include coffee and other caffeinated drinks, citrus juices, carbonated soft drinks and alcohol.

Dr. Galland says that acidic, tomato-based foods (pasta sauce, chili, pizza) or citrus fruits like oranges don't necessarily cause acid reflux, but may intensify it if you already have it.

Time Your Meals

Instead of eating three big meals a day, eat less, but more frequently. After a large meal, your stomach distends and relaxes your lower esophageal sphincter valve (LES), which lets stomach acid pass up into your esophagus.

Don't nap right after a meal, and consume your last meal of the day about three hours before bedtime so your stomach won't be full when you lie down.

Modify Your Lifestyle

Give up smoking because it also weakens the LES.

If you're overweight, abdominal fat exerts extra pressure on your stomach and LES and allows acid to rise, so slimming down and maintaining a healthy weight will relieve reflux symptoms. Even if slim, avoid wearing clothes with tight waistbands because they also press on your stomach and LES.

The National Institutes of Health (NIH) says pregnancy similarly causes acid reflux, with the fetus putting pressure on your stomach, but symptoms should subside after you give birth and return to your normal weight.

For a better night's sleep without reflux, raise the head of your bed 6 to 8 inches with sturdy blocks so gravity can keep stomach acid down. If that's not possible, medical supply stores sell bed wedges to put between your mattress and box spring, raising your body from the waist up. At the very least, wedge-shaped pillows can keep your head higher than your stomach.

Try Natural Remedies

Taking calcium citrate helps to relieve reflux symptoms because it tightens the LES valve. Dr. Galland recommends taking a total of 1,000 mg a day in soluble powder form by dissolving 250 mg in water after meals and at bedtime. He also advocates taking acid-resistant digestive enzymes, which you can buy at drug and health food stores. Mix 1/2 tsp. into the calcium citrate solution you drink after every meal.