A staged approach to reflux
Simple, sequenced changes that often help reflux — before or alongside anything your doctor prescribes.
Start with noticing your pattern
Reflux often has clear triggers — particular meals, timing, or lying down soon after eating. A short period of simply noticing when it happens is usually the first step, before changing anything.
Then the everyday mechanics
Common next steps include leaving a gap between your last meal and lying down, raising the head of the bed, and favouring smaller evening meals. These are gentle, low-risk changes most people can try alongside their usual care.
Weight, smoking and follow-up
For some people, gradual weight management or stopping smoking makes a meaningful difference to reflux over a longer timeframe — these are bigger, slower-moving steps best supported by your GP. If reflux keeps coming back despite trying these, or you notice difficulty swallowing, unexplained weight loss, or bleeding, that's a reason to see your doctor rather than keep adjusting on your own — see when to see your doctor.
Sources: American College of Gastroenterology GERD guideline
Reviewed by Dr Sivasuthan, 8 July 2026
General gut-health education from your care team. It doesn't replace advice from your doctor or an Accredited Practising Dietitian — please talk to them about your own situation.