What Is Acid Reflux?

Acid reflux occurs when stomach acid flows back up into the oesophagus, causing a burning sensation (heartburn) in the chest and throat. Occasional reflux is common. Frequent reflux (twice or more per week) is called GERD (gastroesophageal reflux disease) and warrants medical evaluation. The lower oesophageal sphincter — a valve between the oesophagus and stomach — is the main culprit when it relaxes inappropriately.

Immediate Relief

  • Sit or stand upright: Gravity helps keep acid in the stomach. Never lie down immediately after eating.
  • Drink cold water or milk: Dilutes acid and temporarily soothes the burning. Small sips, not large gulps.
  • Antacids (Gaviscon, Mylanta, Rennie): available over the counter at pharmacies. Neutralise stomach acid quickly. Suitable for occasional use.
  • Chew gum: Stimulates saliva production, which is alkaline and neutralises acid.

Lifestyle Changes for Long-Term Management

  1. 1

    Identify and avoid your trigger foods

    Common triggers: tomatoes and tomato-based sauces, citrus fruits, chocolate, coffee, alcohol, fatty or fried foods, spicy foods, garlic and onion, peppermint. Everyone’s triggers differ slightly — keep a food diary for 2 weeks to identify your specific triggers.

  2. 2

    Eat smaller, more frequent meals

    Large meals distend the stomach and put pressure on the lower oesophageal sphincter, pushing acid upward. Eating smaller portions more frequently reduces this pressure. Do not eat to the point of feeling uncomfortably full.

  3. 3

    Do not lie down within 2–3 hours of eating

    Allow time for the stomach to empty before lying flat. When you lie down, acid has no gravitational barrier. This is the single most effective behavioural change for most reflux sufferers.

  4. 4

    Elevate the head of your bed 15–20cm

    For night-time reflux, elevate the head of the bed using bed risers or a wedge pillow under the mattress. Extra pillows alone are not effective as they flex the torso without elevating the oesophagus.

  5. 5

    Maintain a healthy weight

    Excess abdominal weight increases pressure on the stomach and oesophageal sphincter. Weight loss reliably reduces reflux severity in overweight individuals — often more effectively than medication alone.

See a doctor if symptoms are frequent or severeOccasional heartburn is common and manageable with lifestyle changes. If you experience reflux more than twice per week, have difficulty swallowing, persistent nausea, or chest pain, see a GP. Untreated chronic GERD can damage the oesophagus. Chest pain should always be evaluated to rule out cardiac causes.

Frequently Asked Questions

Occasional antacid use is safe. Daily long-term antacid use without a diagnosis is not recommended — it masks symptoms that may indicate a more serious condition and can have side effects (calcium-based antacids taken long-term can affect kidney function). If you need antacids daily, see a GP who may prescribe a proton pump inhibitor (PPI) like omeprazole, which is more effective for frequent reflux.
Yes — cold water dilutes stomach acid and temporarily soothes symptoms. Small sips are more effective than large gulps which can distend the stomach and worsen reflux. Alkaline water (pH 8+) neutralises pepsin, an enzyme that contributes to oesophageal damage. Avoid carbonated water as the bubbles expand the stomach and increase reflux pressure.