Easy Ways to Naturally Soothe Heartburn at Home

Heartburn, that uncomfortable burning sensation in your chest, can be a frustrating experience. It often occurs when stomach acid flows back into the esophagus, causing irritation. While over-the-counter medications can provide relief, many people prefer to try natural remedies first. Here are some easy ways to naturally soothe heartburn at home.

1. Elevate Your Head While Sleeping

One of the simplest ways to prevent nighttime heartburn is to elevate the head of your bed. By raising the head by about 6 to 8 inches, gravity helps keep stomach acid where it belongs—in your stomach. You can use blocks under the bedposts or a specially designed wedge pillow. Avoid using regular pillows to prop yourself up, as this can increase pressure on your stomach and worsen heartburn.

2. Eat Smaller, More Frequent Meals

Overeating is a common trigger for heartburn. Large meals can put pressure on the lower esophageal sphincter (LES), the muscle that keeps stomach acid from entering the esophagus. To prevent this, try eating smaller meals more frequently throughout the day. This approach reduces the pressure on the LES and helps prevent acid reflux.

3. Avoid Trigger Foods

Certain foods are notorious for triggering heartburn. Common culprits include spicy foods, fatty or fried foods, citrus fruits, tomatoes, chocolate, peppermint, and caffeine. If you notice that certain foods cause heartburn, it’s best to avoid them. Keeping a food diary can help you identify and avoid specific triggers.

4. Chew Gum

Chewing gum can help reduce heartburn by increasing saliva production. Saliva is alkaline and can help neutralize stomach acid. Additionally, chewing gum encourages more frequent swallowing, which helps push acid back down into the stomach. Opt for sugar-free gum to avoid excess sugar intake.

5. Stay Upright After Eating

Lying down immediately after eating can increase the likelihood of heartburn, as it makes it easier for stomach acid to flow back into the esophagus. To prevent this, try to stay upright for at least two to three hours after a meal. If you need to rest, prop yourself up with pillows or sit in a recliner.

6. Sip on Herbal Teas

Certain herbal teas can help soothe heartburn and promote digestion. Chamomile, ginger, and licorice root teas are particularly effective. Chamomile has anti-inflammatory properties, ginger aids digestion, and licorice root can help increase the mucus coating in the esophagus, protecting it from acid. However, it’s important to note that some people may be sensitive to licorice, so it’s best to start with a small amount.

7. Try Baking Soda

Baking soda, also known as sodium bicarbonate, is a natural antacid. It can quickly neutralize stomach acid and provide relief from heartburn. To use baking soda, mix half a teaspoon with a glass of water and drink it slowly. Be cautious with this remedy, as excessive use of baking soda can lead to side effects like bloating, gas, and increased sodium intake.

8. Consume Aloe Vera Juice

Aloe vera juice is known for its soothing properties and can help reduce inflammation in the esophagus. It also aids in digestion and can be an effective remedy for heartburn. When choosing aloe vera juice, opt for a product labeled for internal use and free from aloin, a compound that can act as a laxative. Drink a small amount before meals to help prevent heartburn.

9. Wear Loose Clothing

Tight clothing, especially around the waist, can put pressure on the stomach and contribute to heartburn. Opt for loose-fitting clothing, particularly after meals, to avoid unnecessary pressure on your abdomen. This simple change can make a significant difference in reducing heartburn symptoms.

10. Maintain a Healthy Weight

Excess weight can increase pressure on the stomach and the lower esophageal sphincter, leading to heartburn. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent and reduce the frequency of heartburn. If you are overweight, even a small amount of weight loss can make a noticeable difference in your symptoms.

11. Drink Apple Cider Vinegar

Although it might seem counterintuitive, apple cider vinegar can help some people with heartburn. The theory is that heartburn can sometimes be caused by too little stomach acid, and apple cider vinegar can help increase acid production, improving digestion. Mix one to two teaspoons of raw, unfiltered apple cider vinegar with a glass of water and drink it before meals. However, if this remedy worsens your symptoms, it’s best to discontinue use.

12. Try Deglycyrrhizinated Licorice (DGL) Supplements

Deglycyrrhizinated licorice (DGL) is a supplement that has been processed to remove glycyrrhizin, a compound that can cause side effects in large amounts. DGL is thought to help protect the lining of the esophagus from stomach acid and promote healing. You can find DGL supplements in chewable tablet form, which are often taken before meals.

13. Practice Deep Breathing Exercises

Stress and anxiety can worsen heartburn by increasing stomach acid production. Practicing deep breathing exercises can help calm your mind and reduce stress levels. Deep breathing also helps stimulate the vagus nerve, which plays a role in regulating the digestive system. Spend a few minutes each day practicing slow, deep breaths to help manage stress and prevent heartburn.

14. Consume More Fiber

A diet high in fiber can help prevent heartburn by promoting healthy digestion and reducing pressure on the lower esophageal sphincter. Fiber-rich foods like whole grains, vegetables, fruits, and legumes can keep your digestive system functioning smoothly. Be sure to increase your fiber intake gradually to avoid digestive discomfort.

15. Stay Hydrated

Drinking plenty of water throughout the day can help prevent heartburn by aiding digestion and keeping the digestive system hydrated. Water also helps dilute stomach acid, reducing the risk of acid reflux. However, it’s best to avoid drinking large amounts of water with meals, as this can increase stomach volume and pressure on the LES.

16. Use Mustard

Mustard is another natural remedy that can help neutralize stomach acid. The vinegar content in mustard is acidic, but it also has an alkalizing effect in the body. Consuming a teaspoon of mustard when you feel heartburn coming on can provide quick relief for some people. This remedy may not work for everyone, but it’s worth a try if you’re looking for a simple solution.

17. Avoid Eating Late at Night

Eating late at night and then lying down soon after can increase the risk of heartburn. To prevent this, try to finish your last meal of the day at least three hours before bedtime. This gives your body enough time to digest the food and reduces the likelihood of acid reflux while you sleep.

18. Monitor Your Dairy Intake

Dairy products, particularly full-fat versions, can sometimes trigger heartburn in certain individuals. If you suspect that dairy is contributing to your heartburn, try reducing or eliminating it from your diet to see if your symptoms improve. Low-fat or plant-based alternatives may be easier on your digestive system.

19. Try Probiotics

Probiotics are beneficial bacteria that support digestive health. They can help balance the gut microbiome and improve digestion, potentially reducing the risk of heartburn. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and kimchi, or take them as supplements. Including probiotics in your diet can promote overall digestive health and help prevent heartburn.

20. Avoid Carbonated Beverages

Carbonated drinks, including soda and sparkling water, can contribute to heartburn by increasing stomach pressure and causing belching, which can push acid into the esophagus. If you’re prone to heartburn, it’s best to avoid or limit your intake of carbonated beverages.

Conclusion

Heartburn is an uncomfortable condition that can significantly impact your quality of life. While over-the-counter medications are available, natural remedies can offer relief without the potential side effects. By making simple lifestyle changes and incorporating some of these natural remedies into your routine, you can effectively soothe heartburn at home. Remember to listen to your body and consult a healthcare professional if your symptoms persist or worsen.