Digestion: Practical tips for heartburn, GERD and everyday gut problems

Have burning chest or bloating after meals? Start with small changes that work fast: eat smaller portions, avoid trigger foods (fried, very spicy, caffeine, alcohol), don’t lie down for at least two hours after eating, and raise the head of your bed by 6–8 inches if night reflux bothers you. These moves cut symptoms for many people without drugs.

If you rely on medications, know the common options and when to use them. Antacids ease quick heartburn. H2 blockers (like ranitidine alternatives) help longer. Proton pump inhibitors (PPIs) such as lansoprazole (Prevacid) and esomeprazole are strong and great for healing esophagitis, but they’re not forever meds for everyone. Read our guide “Prevacid: Benefits, Dosage, and Side Effects Explained” and “6 Smart Alternatives to Esomeprazole” to compare effects, dosing tips, and possible long-term risks before making changes.

Simple habits that actually improve digestion

Small daily habits add up. Try these and give each a couple of weeks:

• Chew slowly and stop eating when you feel about 80% full—overeating stretches the stomach and triggers reflux.
• Keep a short food-and-symptom log for two weeks. Note what you eat, when symptoms start, and how severe they are. Patterns often jump out.
• Move after meals—walk 10–20 minutes. Gentle activity helps empty the stomach and reduces bloating.
• Cut late-night snacking and avoid tight clothing around your waist after meals.

Want a quick test: swap out coffee and carbonated drinks for water for seven days. Many people see big improvement in heartburn and bloating.

Supplements, herbs and when to see a doctor

Some supplements can help: peppermint and spearmint often ease cramping and improve digestion—our post “Discover Spearmint Dietary Supplement” explains how it works and safe dosing. Probiotics may help with bloating and irregular bowel habits; choose a product with clear strain info and at least 1–10 billion CFU. Fiber (psyllium or ground flax) helps both constipation and some forms of IBS—but increase slowly and drink plenty of water.

When to get medical help: see a doctor if you have unintended weight loss, difficulty swallowing, black or bloody stools, recurrent vomiting, or new severe pain. Also check in if you need prescription-strength meds long term—your doctor can test for H. pylori, check for ulcers, or suggest stepping-down plans that reduce PPI dose safely. For comparisons of alternatives and safe use, check our articles on PPI alternatives and related treatment options on MedExpressRx.com.

Want targeted reading? Start with our Prevacid and esomeprazole alternatives guides, then try the spearmint article for gentle supplement options. Small changes and the right info can make digestion a lot less annoying.