1) Be mindful about meals. Focus on your food, sit down, take your time and chew thoroughly giving yourself at least 20 minutes before you carry on with your day. Try to avoid bending or lying down too soon after eating – even loading the dishwasher can trigger a reflux. 2) Consider what you eat. Make sound choices, thinking about how the food makes you feel and what it gives you nutritionally. Plan your meals and snacks. 3) Eat regularly, little and often. Breaking down your daily food intake into five smaller meals makes lighter work for your digestive system.