Smoking also plays a large role, and carbonated beverages should be added to the list as they can put pressure on the stomach, forcing stomach acid back up into the esophagus. Avoid the foods and beverages above -- and eat smaller meals -- and you may decrease the amount of reflux from your stomach into the esophagus. Yet changing what you eat isn't the only way to avoid the horrors of heartburn, there are simple lifestyle changes you can make as well.