How to ease heartburn without medication

About 30 percent of American adults struggle with heartburn and acid reflux.

There are options for relief that don't include medicine.

From spicy foods, citrus, coffee and fatty options, some diet choices can lead to problems.

“I cut out coffee, to only one cup a day, hot chocolate sporadically, and that was one of my favorite treats, tomato sauce, tomatoes,” said Valia Portela.

Consumer Reports experts recommend people try diet changes before automatically using medication.

“Proton-pump inhibitors, like Prilosec, Prevacid or Nexium, can be really expensive, and when these drugs are used over the long-term, they’ve been linked to an increased risk of heart attack, kidney disease and dementia,” said Trisha Calvo, with Consumer Reports.

A recent study found simple lifestyle changes can effectively target symptoms and keep chronic heartburn and acid reflux at bay.

One of the most important factors is maintaining a healthy weight.

It's also helpful to get at least 30 minutes of moderate to vigorous exercise a day and eat more whole grains and less red meat and added sugars.

Smoking is another heartburn trigger. The chemicals in cigarettes can interfere with normal digestion.

Also, study participants who limited their coffee, tea and soda to no more than two cups a day, had fewer symptoms.

It worked for Portela.

“Those little changes made me feel much, much better,” she said.

For occasional, unexpected mild heartburn, try an antacid to neutralize it.

For a spicy meal, Consumer Reports said a low-dose histamine blocker, like Tagamet or Pepcid AC, can minimize problems.

If you experience heartburn more than twice a week or for weeks or months at a time, contact your doctor.