Pay attention to heartburn and treat it, especially if you feel symptoms often. Over time, ongoing reflux can damage the lining of your esophagus and cause serious problems. The good news is that making changes to certain habits can go a long way to preventing heartburn and other symptoms of GERD. The following tips will help you avoid heartburn and other GERD symptoms. If these measures are not working, talk to your doctor. First, avoid foods and beverages that can trigger reflux, such as: Alcohol, caffeine, carbonated beverages, chocolate, citrus fruits and juices, tomatoes and tomato sauces, spicy or fatty foods, full-fat dairy products, peppermint and spearmint next, try changing your eating habits: Eat smaller meals. A full stomach puts extra pressure on the lower esophageal sphincter (LES), increasing the chance that food will reflux. Avoid eating or lying down within 2-3 hours of bedtime. Lying down with a full stomach results in stomach contents pressing harder against the LES. Avoid bending over or exercising just after eating.
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