10 Natural Remedies To Help Tame Heartburn

Heartburn is a common discomfort that many experience after eating, characterized by a burning sensation in the chest. It’s often caused by acid reflux, where stomach acid flows back into the esophagus. Fortunately, there are several natural remedies that can help alleviate these symptoms. Let’s explore ten effective solutions that can help ease heartburn naturally.

1. Eat Smaller, More Frequent Meals

Large meals can increase pressure on the stomach, contributing to acid reflux. Eating smaller meals more frequently throughout the day can help reduce this pressure and prevent heartburn symptoms. According to health experts, “spreading out your food intake can ease digestion and help avoid acid reflux.”¹ This method can be particularly effective for individuals who suffer from heartburn regularly.

2. Avoid Spicy and Fatty Foods

Spicy foods contain capsaicin, a compound that slows digestion, leading to heartburn. Fatty foods, on the other hand, can trigger the release of bile salts, irritating the esophagus. It’s best to opt for lighter meals such as grilled lean meats and steamed vegetables. Avoid high-fat items like fried foods, which are known to worsen acid reflux.

Read More: Zantac’s Maker Kept Quiet About Cancer Risks for 40 Years

3. Chewing Gum After Meals

Chewing gum stimulates saliva production, which can help neutralize stomach acid. Increased saliva also helps clear acid from the esophagus, reducing the severity of heartburn. A study found that chewing sugar-free gum for 30 minutes after a meal significantly reduced acid levels in the esophagus.²

4. Elevate Your Head at Night

If heartburn tends to strike at night, elevating the head of your bed can help. Studies show that raising your head by about eight inches can prevent acid from flowing back into the esophagus while you sleep. You can use a wedge pillow or elevate your mattress with books to achieve this effect.

5. Drink Aloe Vera Juice

Aloe vera is commonly known for its soothing properties on the skin, but it can also help reduce heartburn. Research shows that aloe vera juice may help calm the lining of the esophagus and reduce irritation caused by acid reflux. Try drinking 2 ounces of aloe vera juice before meals for relief.

6. Try Ginger Tea

Ginger is a well-known remedy for nausea and digestive issues. It’s believed to have anti-inflammatory properties that may help reduce heartburn symptoms.³ Sipping on a cup of ginger tea or adding ginger to your meals may provide relief. Just be sure not to overdo it, as excessive ginger intake can have adverse effects.

Read More: What You Should Know About A Common Class of Heartburn Drugs

7. Baking Soda Solution

Baking soda, or sodium bicarbonate, is an alkaline substance that can neutralize stomach acid. Mixing half a teaspoon of baking soda with water and drinking it can offer quick relief from heartburn. However, this remedy should be used sparingly to avoid side effects like gas and bloating.

8. Wear Loose-Fitting Clothing

Tight clothing, especially around the stomach, can put pressure on your abdomen and push stomach acid up into your esophagus, leading to heartburn. Opt for loose-fitting clothes that don’t constrict your midsection to reduce the chances of reflux.

9. Bananas for Heartburn

Bananas are a low-acid fruit that can help coat the lining of the esophagus and neutralize stomach acid. Their high potassium content makes them an alkaline food, which can help counteract the acid in your stomach and provide relief from heartburn.⁴

10. Sip on Water and Avoid Caffeine

Staying hydrated is key to keeping digestion moving smoothly, but it’s best to stick to water when trying to ease heartburn. Caffeine, found in coffee, tea, and some sodas, can relax the lower esophageal sphincter, making acid reflux more likely. Drinking water instead can help dilute stomach acid and prevent heartburn episodes.

Final Thoughts

These natural remedies can provide relief for occasional heartburn, but if symptoms persist or worsen, it’s essential to consult a healthcare provider. For many, lifestyle changes such as these can help manage the discomfort associated with acid reflux, but persistent heartburn could be a sign of more serious conditions.

Read More: How to treat H. Pylori Bacteria Causing Heartburn And Bloating + Natural Remedies