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What is heartburn? Once you’ve swallowed that burrito, your body is supposed to take over all the details, leaving you with nothing but the memory of that cheesy, beany goodness. But heartburn doesn’t let you forget. Your esophagus is the tube that connects your mouth to your stomach, and it’s responsible for pushing food down in rhythmic waves. Once food hits your stomach, acids and enzymes begin breaking it down for digestion. Stomach acids are fairly powerful (after all, they’re designed to dissolve food), and your stomach has a special lining that protects it from being affected by acid. However, in the case of heartburn, some of those stomach acids travel back up into the esophagus, and it is this acid reflux that's leaving you with a burning sensation. Related: These Foods Can Actually Help Alleviate Arthritis Pain or Symptoms Heartburn can be caused by many things, including everything from spicy foods to caffeine to genetics, so it’s often difficult to know what’s going to trigger acid reflux. Thankfully, there are many ways to alleviate heartburn without turning to over-the-counter or prescription medication, and you may find relief with things you already have around the house. Here are a few ways to ease that burning sensation naturally and quickly: 1. Baking sodaNotice we said baking soda and not baking powder (you are not a cake: don’t get the two confused). Baking soda is inexpensive and totally natural. Simply dissolve a teaspoon of baking soda into a cup of water. The baking soda will help neutralize acid. Note: Baking soda contains sodium, consult your doctor if you’re on a low-sodium diet. 2. Aloe juiceAloe juice is sold at most grocery stores. Just like aloe vera is used to soothe skin sunburns, aloe juice can help soothe irritation caused by acid reflux. If you struggle with heartburn, it’s a good idea to get into the habit of drinking ½ cup of aloe juice before meals to keep your stomach and esophagus soothed. 3. Sugar-free gumSaliva helps dilute acid, so increasing the amount of saliva you produce after a meal is a great way to help prevent acid production. Try chewing a stick of gum for 30 minutes for decreased heartburn. 4. Apple cider vinegarSurprise, everyone’s favorite remedy can help ease heartburn. Mix 3 teaspoons of apple cider vinegar in a cup of water, then drink up (it won’t taste good, so be warned) before each meal or at bedtime. 5. Eat a bananaThis one’s very easy. Did you know that bananas contain natural antacids? Start eating a banana every day to help counteract acid reflux. If you don’t have a banana, an apple will do. 6. Stop smokingIf you're a smoker, and you need yet another reason to quit, here's one. If you’ve noticed your acid reflux has gotten worse and you’re a smoker, the smoking is will aggravate your esophagus and make everything hurt. Now’s a good time to quit. 7. Lifestyle changesIf you’re overweight, making small changes to your diet and increasing physical activity could relieve your heartburn. Try eliminating foods that trigger your heartburn such as fatty or spicy foods, caffeine, chocolate, or carbonated beverages, to name a few. Omitting these from your diet may eliminate the issue altogether. Related: Clever Ways to Trick Your Body Into Feeling Full Heartburn is very common, but also relatively easy to treat if you monitor what foods aggravate your esophagus and combat heartburn with these remedies and other lifestyle changes.
Natural remedies for acid reflux and heartburn may be as close as your kitchen. They include:
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. Can you heal acid reflux naturally?Eat foods that help
Reducing dietary fat intake can decrease your symptoms while getting enough protein and fiber will keep you full and prevent overeating. Try incorporating some foods into your diet to help your acid reflux. After each meal, you may even consider chewing non-mint gum.
What is a natural solution for acid reflux?Avoiding dietary triggers, eating several small meals instead of fewer large ones, losing weight, quitting smoking, and avoiding lying down for a few hours after eating can all help reduce acid reflux. Elevating the head of your mattress six to eight inches when you sleep can help prevent night time heartburn.
How can I permanently get rid of acid reflux at home?Protect yourself from the damage of chronic inflammation.. Eat sparingly and slowly. When the stomach is very full, there can be more reflux into the esophagus. ... . Avoid certain foods. ... . Don't drink carbonated beverages. ... . Stay up after eating. ... . Don't move too fast. ... . Sleep on an incline. ... . Lose weight if it's advised. ... . If you smoke, quit.. Does milk help acid reflux?The fat in milk can aggravate acid reflux. But nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms."
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