9 WAYS TO RELIEVE ACID REFLUX WITHOUT MEDICATION - HARVARD HEALTH
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Eat sparingly and slowly. When the stomach is very full, there can be more reflux into the esophagus. If it fits into your schedule, you may want to try what is sometimes called "grazing"—eating small meals more frequently rather than three large meals daily.
Avoid certain foods. People with acid reflux were once instructed to eliminate all but the blandest foods from their diets. But that's no longer the case.
Don't drink carbonated beverages. They make you burp, which sends acid into the esophagus. Drink flat water instead of sparkling water.
Stay up after eating. When you're standing, or even sitting, gravity alone helps keeps acid in the stomach, where it belongs. Finish eating three hours before you go to bed.
Don't move too fast. Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus.
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