Avoid trigger foods like carbonated beverages, spicy foods, and large meals Eat slowly and chew food thoroughly Stay upright for at least 2-3 hours after meals Keep a food diary to identify potential triggers Lifestyle Modifications Have smaller, frequent meals instead of large ones Avoid lying down immediately after eating Reduce intake of gas-producing foods (beans, cabbage, onions) Stay well-hydrated with plain water Visit a gastroenterologist if you experience: Persistent symptoms despite lifestyle changes Weight loss Difficulty swallowing Severe chest pain Blood in stools Initial Home Remedies Try over-the-counter antacids Practice stress-reduction techniques Light walking after meals Wear loose-fitting clothes around your waist Since your symptoms are affecting your daily activities and work concentration, I recommend scheduling an appointment with a gastroenterologist for proper evaluation. They may need to perform specific tests to rule out conditions like GERD, functional dyspepsia, or other digestive disorders.