Heartburn: Causes, Triggers, and What Actually Helps

When you feel that burning sensation behind your breastbone, you're experiencing heartburn, a common symptom caused by stomach acid flowing back into the esophagus. Also known as acid reflux, it's not just discomfort—it's your body signaling something’s off with how food and acid are being managed. Many think it’s just from eating too much pizza or coffee, but the real causes are often deeper: a weak lower esophageal sphincter, delayed stomach emptying, or even certain medications that relax the muscle meant to keep acid down.

Heartburn often links to GERD, gastroesophageal reflux disease, a chronic form of acid reflux that can damage the esophagus over time. It’s not just occasional discomfort—it’s a condition that can lead to inflammation, strictures, or even Barrett’s esophagus if ignored. Common triggers include fatty meals, alcohol, chocolate, citrus, and lying down right after eating. But what most people don’t realize is that even medications like aspirin, certain blood pressure drugs, or even some supplements can worsen it. And while antacids, over-the-counter tablets or liquids that neutralize stomach acid quickly give fast relief, they don’t fix the root problem. For frequent heartburn, proton pump inhibitors, drugs that reduce acid production at the source are often prescribed, but they’re not harmless long-term either.

What works isn’t always what’s advertised. Elevating your head while sleeping helps more than you’d think. Eating smaller meals and waiting three hours before lying down cuts episodes by half for many. Skipping late-night snacks and avoiding tight belts can make a bigger difference than popping another pill. And while some swear by baking soda or apple cider vinegar, those can actually make things worse by irritating the esophagus further. The real key is understanding your triggers—not just avoiding spicy food, but tracking timing, posture, and even stress levels. You don’t need to give up everything you love. You just need to know what’s really behind the burn.

Below, you’ll find real, practical advice from people who’ve been there—how to spot hidden triggers, what medications to question, and how to stop heartburn without relying on pills that mask the problem instead of solving it.