Ginger
Known for its anti-inflammatory properties, ginger can help soothe the digestive tract. Drinking ginger tea or chewing on a small piece of ginger can alleviate heartburn symptoms.

Apple cider vinegar
Although acidic, apple cider vinegar can help balance stomach acid levels. Diluting a tablespoon of apple cider vinegar in a glass of water and drinking it before meals may prevent heartburn.

Aloe vera juice
Aloe vera juice can reduce inflammation in the oesophagus and stomach. Drinking a small amount before meals can help prevent heartburn.

Bananas
Bananas are an alkalising food that are full of minerals and may help prevent heartburn.

Avoid trigger foods
Certain foods and beverages can trigger heartburn. Common culprits include spicy foods, citrus fruits, chocolate, caffeine, and alcohol. Identifying and avoiding these triggers can significantly reduce heartburn episodes.³

Eat smaller meals
Large meals can put pressure on the lower oesophageal sphincter, leading to heartburn. Eating smaller, more frequent meals can help prevent this.

Maintain a healthy weight
Excess weight can increase abdominal pressure, pushing stomach acid into the oesophagus. Losing weight through a balanced diet and regular exercise can reduce heartburn symptoms.

Elevate the head of your bed
Sleeping with the head of your bed elevated can prevent stomach acid from flowing back into the oesophagus during sleep. Using a wedge pillow or raising the bed frame can be effective.

Avoid lying down after meals
Lying down immediately after eating can exacerbate heartburn. It is advisable to wait at least two to three hours before lying down or going to bed.