1. Eat sparingly and slowly.
2. Avoid certain foods-
mint, fatty foods, spicy food, tomatoes, onions, garlic, curd, coffee, tea, chocolate, alcohol, smoking, carbonated beverages, oily and rich gravies, sour, salty, foods.
3. Stay up after eating
4. Don't move too fast
5. Sleep on an incline
6. Check your medications-
Some —including postmenopausal estrogen, tricyclic antidepressants, and anti-inflammatory painkillers —can relax the sphincter, while others —particularly
bisphosphonates like alendronate (Fosamax), ibandronate (Boniva), or risedronate (Actonel), which are taken to increase bone density —can irritate the esophagus.
7. Try fasting or upvasa
8. Take meals in a relaxed atmosphere at regular intervals of time.
9.Incorporate any kind of physical activity and exercise.
10. Eating meals in small proportions can help you.
11. Excessive stress & worries should be managed.
12.Using some herbs and spices in your diets such as turmeric, cumin, fennel seeds, coriander, carom seeds, basil leaves and hing(asafoetida) can also help.
13. Drink ginger or cumin tea once a day.
14. Drinking water immediately after meals should be avoided.
15. Avoid Snacking throughout the day should be avoided. Eat only when hungry.
16.Sipping warm water during a meal will help in digestion and absorption of food.
17. Beneficial foods for GERD-
Barley, Wheat, Green grams, Old Red Rice, Boiled and cooled water, Honey, Sattu Flour, Bitter gourd, Old Ash gourd, Pointed gourd, Pomegranate, pipalli, tulsi,
elachi.
18. Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.