Natural remedies for acid reflux and heartburn may be as close as your kitchen. They include: Show
When paired with dietary changes and lifestyle changes, acid reflux home remedies may be enough to quell the burning sensation in your chest that occurs when the contents of your stomach move up into your esophagus. This article explores acid reflux home remedies. It also explains how foods and lifestyle habits contribute to gastroesophageal reflux disease (GERD), or severe or frequent acid reflux, and how changes you can make today can reduce future episodes. Verywell / Emily Roberts Home Remedies For HeartburnA lot of natural remedies have been touted for heartburn or acid reflux relief. These remedies are generally not well researched and should be used with caution. Remember that even natural substances can cause negative side effects and drug interactions. Some nutritional and herbal treatments that may stop acid reflux naturally include:
Talk to your healthcare provider before trying any natural remedies for heartburn, acid reflux, or GERD. Does Mint Help or Hurt Heartburn?Mint is often used to soothe an upset stomach or irritable bowel, but research suggests it can contribute to reflux by relaxing the lower esophageal sphincter (LES). To eliminate this risk, take enteric-coated capsules. They dissolve lower in the digestive tract, so they don't affect the LES. Diet Changes Can Ease RefluxChanging what, when and how much you eat can make a big difference to relieve heartburn. Some of these changes may be noticeable right away, while others may take time for you to feel a difference. Avoid Your Trigger FoodsOften, certain foods are behind episodes of acid reflux. Identifying and avoiding those foods can reduce your symptoms. You might notice that certain foods or beverages bother you. Other times, it may not be obvious. A food and symptom diary can help you identify trigger foods. Common food triggers include:
Some people find that sweets, high-glycemic-index foods (i.e., those that digest quickly), and meals that are too hot may trigger heartburn. Aim for a Healthy WeightLosing weight may help reduce your heartburn symptoms. Some research has shown strong connections between being overweight or obese and GER/GERD. The rate of GERD in people with obesity may be as high as 79%. Meanwhile, the overall prevalence of GERD in the United States is estimated at between 18% and 28%. Gaining weight increases your risk and losing weight appears to lower it. This is believed to be due to excess body fat's impact on the metabolism and physical changes around the esophagus, stomach, and LES. Speak with your healthcare provider about a diet and exercise plan that can help you reach a healthy weight. Don't OvereatOvereating is connected to heartburn and reflux, so you should be careful not to overeat. This may be harder than it sounds, especially if you're not used to paying attention to your body's signals that it's full. To avoid overeating, you can use techniques of what's called mindful eating. Mindfulness means "paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally." Eating mindfully means taking the time to focus on and pay attention to your food, your body, and the experience of eating. Some research suggests it can help you eat less and select healthier foods. To get started:
The opposite of mindful eating is mindless or unconscious eating. An example of unconscious eating is putting away a whole bag of chips while watching a movie and only realizing how much you've eaten when there's no more left. Eating Too Fast?You may have heard that eating too fast can cause GER or GERD, but some studies have found otherwise. The researchers say it appears the speed of eating doesn't affect the frequency of reflux symptoms in people with GERD or in women who have obesity. Lifestyle Habits to Prevent HeartburnStress, sleep, and bad habits can contribute to acid reflux and heartburn. Making lifestyle changes can help reduce your frequency of heartburn and prevent future flare-ups. Change Your Sleep Habits Several nighttime habits can help ease symptoms of acid reflux and GERD. These habits all have to do with the effect of gravity on your stomach contents.
Elevating the head while sleeping is usually only suggested for people with nighttime symptoms or symptoms that prevent them from sleeping. Avoid Tight-Waisted ClothingClothing with snug waistlines or belts puts pressure on your stomach. Common wisdom holds that this can lead to acid reflux. To test this, you can experiment with wearing the following:
You might want to try dresses instead of pants or a skirt, as well. Ease Your StressStress can trigger reflux symptoms in some people. There are proven ways to help manage stress, such as:
If you struggle with stress management, you may want to see a therapist for help. Nix the NicotineNicotine in cigarettes and some vaping solutions may weaken the lower esophageal sphincter, according to research. If you can stop smoking/vaping, it may help relieve your GER and GERD symptoms. A nicotine addition is difficult to break, so talk to your healthcare provider about effective ways to quit. Quit DrinkingMany people rely on alcohol for stress relief and socializing. However, drinking alcohol can damage the lower esophagal sphincter and contribute to GERD symptom. Avoiding alcohol is highly recommended and has been shown to reduce symptoms greatly. Sometime people who drink regularly or heavily find it difficult to stop. The U.S. Department of Health & Human Services offers a free, confidential helpline through the Substance Abuse and Mental Health Services Administration (SAMHSA). If you find yourself struggling to give up alcohol, call 1-800-662-HELP (4357) or visit the SAMHSA helpline online. Summary Acid reflux is a medical condition where the contents of your stomach flow back into your
esophagus. It's often treated with medication, but lifestyle changes, diet, and natural remedies can also help. Diet and lifestyle changes are usually safe to try, but be sure to talk to your healthcare provider before taking any supplements or natural remedies. A Word From​ VerywellChanging your diet and lifestyle may be enough to keep your heartburn in check. But it's important to see your healthcare provider if you experience regular or severe symptoms. Over time, acid reflux-associated heartburn may damage your esophagus and lead to complications. Fortunately, a lot of treatments are available to relieve symptoms and prevent damage. It just takes time to find out what works best for you. Frequently Asked Questions
Heartburn Doctor Discussion GuideGet our printable guide for your next doctor's appointment to help you ask the right questions. Download PDF Thank you, {{form.email}}, for signing up. There was an error. Please try again. What gets rid of heartburn fast?Here are a few ways to ease that burning sensation naturally and quickly:. Baking soda. Notice we said baking soda and not baking powder (you are not a cake: don't get the two confused). ... . Aloe juice. Aloe juice is sold at most grocery stores. ... . Sugar-free gum. ... . Apple cider vinegar. ... . Eat a banana. ... . Stop smoking. ... . Lifestyle changes.. What naturally helps heartburn?Catnip, fennel, marshmallow root, and papaya tea have all been said to aid in digestion and stop heartburn. Some people eat fresh papaya as a digestive aid. Others swear by raw potato juice three times a day.
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