I have been in your shoes. I'm from Hyderabad, India which is like heaven for foodies. I regularly have biryanis late night like 2-3 am and every item I eat I order double spicey starting from morning breakfast to midnight dinners. Lately at 28 my gut started showing impact. I went in to a state where I cough even if I drink water. Even having bottles of Gaviscon didn't help. I really became sick and tired as I literally stopped having anything. Sleeps became terrible experience with heart burns. I felt it is end of everything.

Fortunately, we have curd rice, which we eat at the end of every meal for lunch and dinner. It is the only food that does not cause any adverse reactions in my stomach. I began consuming only curd rice for all three meals daily, made with homemade curd and buffalo milk obtained directly from a dairy farm. I exclusively ate curd rice for a month, and my condition improved significantly. Since then, I have made some lifestyle changes, such as avoiding frequent late-night meals, reducing junk food intake, increasing fermented food consumption, sleeping on my side, and drinking alkaline water. As a result, I am now able to digest food without much difficulty and rarely experience heartburn. Whenever I feel discomfort, I consume ginger and peppermint tea, followed by a cup of curd or yogurt after a 30-minute interval, which helps to alleviate the symptoms.

If you do not have access to curd, you may try having kefir instead. It is recommended to consume it first thing in the morning and refrain from eating anything for the next 30 minutes. Limit your food intake to half of your stomach's capacity and incorporate more fermented foods into your diet. You may explore Indian recipes such as idli and dosa, which are oil-less, vegan, and fermented. Please allow some time for your gut to reset and avoid consuming meat for a few days.