You know that feeling—a slight burp followed by a chestful of fire. Heartburn. It can be so uncomfortable that many people have even mistaken it for a heart attack. Also known as acid reflux, indigestion, or pyrosis, heartburn is a common ailment.
Up to 20 percent of people experience occasional heartburn. It often comes with burping, bloating, a sour taste in the mouth, and discomfort in the chest area. Persistent heartburn that occurs more than twice a week is known as gastroesophageal reflux disease (GERD).
Fortunately, heartburn has simple and effective solutions. We have compiled several home remedies for you to try.
What Causes Heartburn?
Heartburn happens when acid moves from your stomach into your esophagus. Normally, the esophageal sphincter acts as a gate that allows food to pass down into the stomach and stops acid from going upwards. But if the esophageal sphincter doesn’t close properly, acid can pass through.
The sensation can last from a few minutes to a couple of hours. Some people experience the pain in waves, while others feel it as persistent burning.
Most people experience heartburn after eating; the discomfort should go away once the food is completely digested. Sometimes, symptoms can disappear for a while and occur again when you lie down. Tight clothing can make your pain worse, so remove your belt and loosen tight clothing to ease discomfort.
Natural Remedies for Heartburn
Whether you experience heartburn frequently or occasionally, you can take action. Before you reach for over-the-counter antacids or prescription drugs, try these natural remedies for heartburn relief and prevention.
Eat Slow & Don’t Overeat
Two common causes of heartburn are eating large meals and eating too fast. If your eyes were bigger than your stomach when you loaded your plate, you don’t have to finish everything. Also, chew your food thoroughly before swallowing. This allows the enzymes in your saliva more time to mix with the food and begin digesting it properly.
Try to eat smaller, more frequent meals throughout the day rather than three large meals. This can help reduce your chances of experiencing heartburn.
Chew Gum
Chewing gum is one of the simplest and most effective natural remedies for heartburn. Gum increases saliva production, which acts as a buffer against stomach acid. Avoid peppermint gum because it can relax the esophageal sphincter, worsening the situation.
Chew gum after meals, particularly if you overate or consumed heartburn-inducing foods. Make sure to choose natural varieties and brands of gum. Avoid gum with artificial sweeteners.
Try Therapeutic Herbs
Some herbal remedies can help relieve heartburn symptoms or prevent them in the first place. Below are a few of the best.
Fennel
You can make fennel tea, work it into recipes, or take it as a supplement. It works by improving your digestion and preventing heartburn before it begins.
Drink fennel tea made from the root, or you can purchase tea bags. Drink before or after a meal. You can also chew fennel seeds on their own after meals.
Fenugreek
Taking fenugreek may reduce the severity of heartburn as much as over-the-counter antacid medication. The herb appears to increase the production of lipase, an enzyme that digests fats.
Sprinkle fenugreek seeds over your food or take as a dietary supplement 30 minutes before meals.
Licorice Root
Licorice root has natural stomach healing properties. It increases mucus production that protects the stomach and esophagus.
Buy fresh licorice root and make tea, or buy premade tea bags. You can also buy it as a nutritional supplement.
Drink Ginger Tea
Ginger root is an ancient remedy for digestive ailments, including heartburn. It’s also great for motion sickness and nausea. Ginger has anti-inflammatory properties that can soothe an irritated esophagus.
To prepare ginger tea, slice three or four quarter-sized pieces of ginger root and steep them in 2 cups of hot water for approximately 30 minutes. Drink 20 minutes before each meal.
Add Apple Cider Vinegar to Your Water
It may seem counterintuitive to ingest something acidic when you’re trying to avoid or relieve heartburn, but many people say apple cider vinegar is helpful.
Drink one tablespoon of raw organic apple cider vinegar mixed in with approximately 4 ounces of purified water before each meal. You can also add a squeeze of lemon juice.
Take Aloe Vera
Many people think of aloe vera for sunburn relief. But aloe can do so much more, including easing the discomfort of heartburn. Aloe is tolerated well, reduces symptoms, and generally has no side effects.
Before meals, drink 1/4 cup of aloe vera juice either cold or at room temperature. Look for a brand that has the harsh laxative component (aloin) removed, and uses only the inner leaf.
Elevate Your Head & Upper Body
Have you ever noticed that heartburn gets worse when you’re lying down but feels better when you stand up straight? That’s because lying down with a full stomach causes the contents to press harder against your lower esophageal sphincter. This makes it easier for stomach acid to rise.
Try not to lie down for 3 to 4 hours after eating if you get heartburn. When you do sleep, elevate your head 4 to 6 inches higher than usual. You can also try placing books or blocks under the head of your bed or lifting the head of your mattress with a wedge-shaped pillow.
Reduce Your Stress
Research shows that individuals with more stress tend to experience more heartburn. Adopt healthy coping mechanisms. Better yet, minimize your exposure to its sources as much as possible. This is important for your overall health and well-being, not just heartburn.
Take a daily walk in nature, meditate for 10 to 15 minutes, use lavender essential oil, or find a stress-reduction method that works for your lifestyle.
Maintain a Healthy Weight
Even moderate weight gain in a person can cause or worsen heartburn symptoms. The pressure on your stomach can be strong enough to push more acid up into your esophagus. Losing a few extra pounds can reduce the frequency and bring much-desired relief!
Our best suggestion for maintaining a normal weight is to eat a plant-based diet. You will naturally shed pounds and become healthier as you cut out animal products, which will reduce your heartburn.
Stop Smoking
Smoking cigarettes can weaken the lower esophageal sphincter. It also damages the mucosal lining of the esophagus, leaving the tissue more vulnerable to acid.
Quit smoking! For best success, make a plan and stick to it. We’ve put together easy steps to end the smoking habit for good. There are also a number of lung cleansing herbs — like oregano and lungwort — you can try. You can even make a castor oil pack for additional lung cleansing.
Try Digestive Enzymes
Digestive enzymes help break down fats and proteins. If your body does not make enough — which can cause heartburn — you may need to take them supplementally. They help fats move out of the stomach and into the small intestine much faster, reducing the transit time.
Take digestive enzymes with all meals, especially meals that contain a lot of fat or that may be difficult to digest. Try VeganZyme, a full-spectrum plant-based digestive enzyme formula that supports healthy digestion.
Foods & Beverages That Cause Heartburn
If you are prone to heartburn, it is important to avoid known food and beverage triggers. Try keeping a food log to track the foods that bring on heartburn. That way, you know if you need to make any dietary modifications, as they can vary from person to person. The main trigger foods are:
Alcohol
Alcohol relaxes your lower esophageal sphincter, which gives stomach acid a chance to creep up and cause that dreaded burning sensation.
Beer and red wine are known to cause heartburn. If you do choose to imbibe, don’t drink to excess and eat smaller meals along with your alcoholic beverage.
