Many people with constant heartburn may indicate that the lower esophageal sphincter muscle (LES) may be weak, or relax too frequently, allowing stomach acids to get into the esophagus. Heartburn happens when the lining of the esophagus comes in contact with excess stomach acid, thus producing a burning pain in the esophagus. If you have frequent or occasional heartburn, you can help reduce the tendency of the LES to relax, and decrease the likelihood that the stomach contentsand stomach acid will splash up toward the LES. Below are quick tips to address this problem:

Avoid Lying Down
When you lie down, it's physically easier for stomach contents to splash up toward the LES. By sitting up or standing, gravity helps stomach contents stay at the bottom of the stomach.

Avoid Items that Weaken the LES Muscle
These include chocolate, peppermint, caffeine, alcohol, fatty foods and foods and beverages that may irritate a damaged esophagus lining (citrus and citrus juice, tomatoes and tomato juice, and chili peppers and black pepper).

Avoid Eating Large Meals
In fact, the more you have in the stomach, the more likely the stomach contents will splash toward the LES. Best option is try eating four to five small meals instead of two or three large ones each day.

Avoid High-Fat Meals
High fatty meals tend to stay in the stomach longer; greasy or fried foods can also weaken the LES muscle.

Avoid Smoking and Alcohol
Avoid both before, during, or after meals that seem to result in heartburn (like dinner). Both smoking and alcohol weaken the LES muscle. Try waiting at least two hours after a meal before exercising if you find your heartburn seems to get worse after exercise.

Chew Gum
A nonpeppermint flavor gum after meals helps to stimulate saliva production (the bicarbonate in saliva neutralizes acid) and thus increasing peristalsis, which helps move the stomach contents into the small intestine more quickly. Plan your meals to encourage slow but sure weight loss if you are overweight. Extra weight around the midsection, especially, can press against the stomach and increase the pressure going up toward the LES.

Drink a Small Glass of Water
This is important at the end of meals because it helps to dilute and wash down any stomach acid that might be splashing up into the esophagus.

Plan on Heartburn-Friendly Beverages
These beverages may include water, mineral water, decaffeinated tea, noncitrus juices, or nonfat or low-fat milk. Below are beverages to avoid:

Sodas: These can bloat the abdomen, increasing the pressure in the stomach and encouraging stomach acid to splash up into the esophagus.

Juices: Tomato and citrus juices can irritate a damaged esophagus.

Alcoholic beverages, coffee (even decaf) and caffeinated tea and cola can increase the acid content in the stomach as well as relax the LES.

Eat a High Fiber Diet
A recent study found that people who followed a high-fiber meal plan were 20% less likely to have acid reflux symptoms, regardless of their body weight. You'll find fiber in whole grains, fruits, vegetables, beans, nuts and seeds (especially unprocessed plant foods).