Why Heartburn Becomes More Common with Age

Written by: Sarah Glinski, RD

Updated: November 26th, 2025

Heartburn, the burning feeling behind your breastbone that often happens after eating, is a common digestive symptom. It can happen occasionally after a heavy meal or certain trigger foods, but while heartburn is one of the hallmark symptoms of gastroesophageal reflux disease (GERD), the two aren’t always the same. Many people experience heartburn without having GERD, and the underlying causes can vary.

As you get older, you may have noticed that heartburn has become more frequent, even if it hasn’t previously been an issue. No, you’re not imagining it. Changes in digestion, lifestyle, and other age-related factors can all contribute to this.

Fortunately, there’s a lot you can do at home to keep heartburn at bay. This article will explore why heartburn becomes more common with age, plus science-backed solutions to help manage it so you can get back to eating your favourite foods without discomfort.

How the Digestive System Changes with Age

One of the most important factors influencing heartburn frequency is the fact that our digestive system changes as we age. These changes can pave the way for experiencing acid reflux.

Here are some of the changes that occur as we get older:

Reduced saliva production: We produce less saliva as we age. In addition, certain medications like antidepressants and antiparkinsonian drugs can reduce saliva production. Since saliva helps neutralize acid, less saliva could lead to more irritation from stomach acid.
Lower esophageal sphincter (LES) weakening: As we age, the muscle between the stomach and the esophagus becomes weaker, which may allow acid to escape from the stomach up into the esophagus.
Slower digestion: Aging may lead to delayed stomach emptying. This means food sits in your stomach for longer, which can increase the likelihood of experiencing acid reflux.

In addition, body composition changes can influence the risk of developing acid reflux. For example, many people develop increased fat around their abdomen as they age. Excess weight can put pressure on the stomach, which can reduce the pressure of the LES and may cause acid to escape up into the esophagus.

Finally, lifestyle factors like reduced physical activity, diet, smoking, and alcohol intake are all associated with the risk of developing acid reflux. While these changes are not exclusive to older adults, they’re factors worth mentioning because they are modifiable risk factors for heartburn.

Common Over-the-Counter Approaches to Managing Heartburn

Calcium carbonate antacids are a popular and effective way to relieve heartburn. They react with and neutralize the stomach’s hydrochloric acid, forming calcium chloride, water, and carbon dioxides. This raises the stomach pH, thereby reducing acidity. In some cases, their frequent use can lead to occasional constipation and gas. However, not all antacids rely on calcium carbonate.

Sodium salts such as sodium bicarbonate are also frequently used to relieve heartburn. When sodium bicarbonate comes into contact with stomach acid, a chemical reaction whereby it reacts to neutralize or buffer stomach acid occurs, decreasing acidity. They may cause gas and bloating in some people.

Other over-the-counter options include antacids containing aluminum hydroxide, magnesium hydroxide, and simethicone. Aluminum hydroxide and magnesium hydroxide work together to effectively neutralize excess stomach acid. In addition to relieving heartburn, magnesium hydroxide can help offset occasional constipation while simethicone helps reduce bloating and discomfort by breaking up gas bubbles in the digestive tract. Side effects of magnesium hydroxide include dose-related diarrhea, while aluminum hydroxide can cause constipation. This latter combination of ingredients can address multiple digestive symptoms at once, making it a useful alternative to calcium carbonate-only products. For older adults navigating the digestive changes that come with age, multi-symptom relief can be especially beneficial.

Lifestyle Tips to Reduce Heartburn Frequency

While the strategies listed below can help reduce heartburn frequency at any age, they’re especially important as you get older. Age-related changes in digestion and body fat distribution can make heartburn more frequent, so taking steps like adjusting meal size and timing and limiting trigger foods can be particularly beneficial.

Eat smaller meals more frequently throughout the day: When you eat larger meals, they can increase stomach pressure, leading to acid being pushed from your stomach into your esophagus. Instead of eating 2 or 3 large meals, try eating 5 or 6 smaller meals spread evenly throughout the day. This can help avoid overfilling the stomach, which may reduce heartburn.
Avoid lying down immediately after eating: While it can be tempting to take an after-lunch nap, lying down can worsen heartburn. Instead, wait at least 3 hours before lying down (this means planning your evening meal so that it’s at least 3 hours before bedtime).
Limit trigger foods: Certain foods, such as fatty, spicy, or acidic foods, can worsen heartburn. Consider limiting your intake of these foods, especially close to bedtime.
Elevate the head of the bed: If nighttime acid reflux is a problem for you, try elevating your head 6 to 8 inches using a wedge pillow. By elevating your upper body, you create an incline that makes it harder for acid to escape upwards from your stomach, thereby reducing the frequency of acid reflux.
Stay active: Low-intensity physical activity like walking, cycling, and yoga has been shown to protect against heartburn. While the exact reasons low-intensity exercise helps with heartburn management are unknown, it’s thought that it may be due to a reduction in inflammation.
Maintain a healthy body weight: Research shows that higher body weight is associated with increased pressure in the stomach and reduced LES pressure, which can increase the risk of developing acid reflux. Keeping your body within a healthy weight range may improve heartburn symptoms.

If you’re prone to heartburn, try incorporating some of these strategies into your daily routine to see if they help reduce your acid reflux.

When to Talk to Your Doctor

While the occasional heartburn is usually not something to worry about, frequent heartburn (on 2 or more days a week) may be a sign of gastroesophageal reflux disease (GERD) and a health care professional should be consulted.

Final Thoughts

The incidence of heartburn often increases with age due to changes in digestion and lifestyle factors. However, relief is possible with the right combination of diet and lifestyle changes, over-the-counter medications, and in some cases, prescription medications.

Key Takeaways:

Heartburn becomes more common as we age due to changes in digestion, body composition, certain medications, and lifestyle factors.
Calcium carbonate antacids are effective. Alternative effective antacids containing aluminum hydroxide, magnesium hydroxide, and simethicone can also relieve acid reflux while addressing occasional constipation and bloating.
Simple lifestyle changes can reduce the incidence of acid reflux.
Frequent or severe heartburn should be discussed with a healthcare provider.

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