Foods that may reduce heartburn

Heartburn is a burning sensation that often rises behind the breastbone when stomach contents move upward. Rich or fried meals, chilli, acidic foods, chocolate, mint, caffeine, and fizzy drinks can trigger it in some people; others tolerate them. A food diary can help separate reliable triggers from occasional symptoms. Heartburn may occur with [Acid Reflux](/conditions/acid-reflux/), but burning chest discomfort can have other causes too.

Use smaller portions, eat at a relaxed pace, and choose baked or steamed meals when high-fat food causes burning. Avoid lying down soon after eating and allow time between the last meal and sleep. If symptoms are worse at night, ask a clinician about safe positioning changes. Keep nutritious foods that do not trigger symptoms, rather than removing whole food groups without advice. Medicines for recurring symptoms should be selected with a pharmacist or doctor, especially if you take other treatments.

Arrange an assessment if heartburn is frequent, worsening, or not settling with sensible changes. Seek urgent help for chest pain or tightness with breathlessness, sweating, faintness, or pain spreading to the arm or jaw. Prompt review is also needed for painful swallowing, food sticking, repeated vomiting, black stools, vomiting blood, severe abdominal pain, or unexplained weight loss. Conditions such as [Gastritis](/conditions/gastritis/) or [Peptic Ulcer](/conditions/peptic-ulcer/) can need different care.

Which foods should I test avoiding first? Could a [Hiatus Hernia](/conditions/hiatus-hernia/) explain recurring symptoms? When should I use [Acid Reflux Medication](/treatments/medical-management/acid-reflux-medication/), and how long should I try it?