1. What to Eat
Eat plenty of fresh fruits, vegetables, and whole grains (except wheat). 
Favor enzyme rich foods, including papayas, mangoes, sweet potatoes, yams, figs, brown rice, oats, pearl barley, daikon radish, apples, parsley, coriander, mint, dill, rosemary, ginger, bay leaf, fennel, dill, oregano, cilantro, sage, and anise.
2. What Not To Eat
Avoid Wheat, Dairies, and Sugar as much as possible. If you can do this, you can win half a battle. If you get rid of these three items, all there’s left are protein, vegetables, fruits, fat, and non-wheat grains. Avoid acidic foods, such as tomatoes, coffee, tea, wine, citrus fruits, pineapple, rich sauces, cream, greasy and fried foods, processed foods, and alcohol. Vinegar is an interesting subject here as many natural doctors recommend apple cider vinegar to treat heartburn.
3. How to Eat
Eat slowly and in small amounts more frequently- you should leave the table only three-quarters full. Chew each bite thoroughly – remember that digestion begins in the mouth and that your stomach doesn’t have teeth. Eat with mindfulness – savor and be grateful with each bite and do not eat while stressed, angry, or preoccupied. Don’t watch television or read the newspaper while you eat, as the distraction takes energy away from the digestive system and makes its job that much harder.
4. What to Avoid
- Avoid lying down immediately after eating. Lying down enables the acid to reflux from the stomach into the esophagus. During a flare-up, avoid lying flat on your
back when you sleep- instead prop up your head and upper body with pillows at a 45-degree angle. - Certain drugs, including antidepressants and sedatives, as they can worsen heartburn. Talk to your doctor about alternatives. Avoid smoking, as nicotine is a muscle relaxant and can relax the esophageal opening in the stomach, making it easier for acid to spill into it.
5. Home Remedies for Heartburn
Juice 1 large or 2 small white russet potatoes. Discard the pulp, mix the juice with an equal amount of hot water, and drink on an empty stomach first thing in the morning.
- J
uice 1 medium daikon radish. Discard the pulp, mix the juice with an equal amount of hot water, and drink once a day after eating. - For really bad heartburn, dissolve 1 teaspoon baking soda in an 8- ounce cup of warm water for immediate relief.
- Make a tea by boiling 1 tablespoon licorice root in 3 1/2 cups of water Make a tea by boiling 1 tablespoon licorice root in 3 1/2 cups of water for 15 minutes. Strain, and drink 1 cup after each meal 3 times a day for 2 weeks. Licorice is neutralizing and helps with digestion.
Lastly, acupuncture can provide quick symptom relief and restore the natural flow of the intestinal tract. You may also need to consider nutritional support to support a healthy esophageal and stomach lining and normal gastric juice production.