Lifestyle

5 Things That Make Heartburn Worse That Most People Do Every Day

By Erica Coleman · June 30, 2026

Approximately 20% of American adults experience acid reflux at least once a week. Most of them manage it with antacids and assume the problem is what they ate. Gastroenterologists say the bigger problem is usually what they do after they eat — and five habits in particular make reflux significantly worse.

1. Lying down within two hours of eating

Gravity is the best natural defense against acid reflux. When you’re upright, gravity keeps stomach acid where it belongs. When you lie down, that barrier disappears and acid flows freely into the esophagus. Eating dinner and going straight to the couch — or worse, eating a late snack and going to bed — is the single most common habit that turns occasional reflux into a chronic problem. The fix: finish eating at least two to three hours before lying down.

2. Eating large meals instead of smaller ones

A full stomach puts pressure on the lower esophageal sphincter — the valve that separates the stomach from the esophagus. The more distended the stomach, the more likely that valve opens when it shouldn’t. Three large meals push that valve to its limit. Five smaller meals spread the same food across the day without the pressure spike. The volume matters as much as the content.

3. Drinking coffee on an empty stomach

Coffee is acidic, stimulates stomach acid production, and can relax the lower esophageal sphincter — a triple hit that is worst when the stomach is empty. Drinking coffee first thing in the morning before eating anything creates the conditions for reflux before the day has started. Eating something — even a few crackers — before the first cup reduces the effect significantly.

4. Wearing tight clothing around the waist

Tight belts, waistbands, and shapewear increase abdominal pressure the same way excess weight does — pushing stomach contents upward toward the esophagus. This is a mechanical issue, not a dietary one, and it affects people of all body types. If you notice heartburn worsens when wearing certain pants or belts, the clothing is contributing to the problem.

5. Taking ibuprofen or aspirin regularly without food

Nonsteroidal anti-inflammatory drugs — including ibuprofen (Advil, Motrin) and aspirin — irritate the stomach lining and can weaken the esophageal sphincter. Taking them on an empty stomach amplifies both effects. If you take NSAIDs regularly for pain management, take them with food and discuss alternatives with your doctor — acetaminophen (Tylenol) does not carry the same reflux risk.

Occasional heartburn is normal. Heartburn that occurs more than twice a week, disrupts sleep, or doesn’t respond to over-the-counter antacids is worth discussing with a gastroenterologist. Chronic untreated reflux can damage the esophageal lining and increase the risk of a precancerous condition called Barrett’s esophagus.