5 Easy Natural Remedies For Heartburn Relief
Most of us have experienced heartburn at some point in our lives. Some more often than others. That burning sensation in the chest and throat is caused by a reflux of stomach acid up into the esophagus. While there are many tips for preventing the onset of heartburn (see list below), sometimes, it's too late for prevention and all we can hope for is some quick relief.
What Causes Heartburn?
Acid reflux occurs when stomach acid backs up excessively into your esophagus, resulting in irritation, heartburn, and potential damage to the lining of the esophagus. Besides a sensation of burning in the chest and throat, heartburn also produces an acidic and sour taste in the throat. You may also experience more pain whenever you're lying down or bending over.
Some of the common causes of heartburn include overeating, consuming unhealthy options, and being overweight. Lifestyle choices such as smoking and lying down after eating can also contribute to heartburn frequency and severity. Additionally, certain medicines can trigger the uncomfortable sensation. Often, more than one of these issues causes acid reflux and heartburn.
Top 5 Natural Remedies For Heartburn Relief
Instead of reaching for over-the-counter (or prescription) heartburn medicines, which may actually cause more harm than good, try some of the natural remedies for heartburn relief in the following list to help ease the symptoms and have you feeling better sooner rather than later.
1. Apple Cider Vinegar
Apple cider vinegar is one of the most renowned natural remedies for heartburn relief. Although it contains acetic acid, apple cider vinegar can have an alkalizing effect. It can assist in improving digestion and balancing stomach pH levels, which can potentially alleviate heartburn. A 2022 study backs apple cider vinegar's beneficial effects in relief of heartburn and acid reflux (1).
Another study in 2015 found that apple cider vinegar may reduce heartburn symptoms related to gastroesophageal reflux disease (2). The vinegar may be conveniently purchased at nearly any grocery, another reason why it's one of the most popular natural remedies for heartburn relief. Mix a teaspoon of the apple cider vinegar into a glass of water and consume before or after meals to help relieve reflux symptoms.
2. Baking Soda
One of the go-to natural remedies for heartburn relief, baking soda contains sodium bicarbonate, which is common in antacid medications (3). Baking soda can be diluted in water and taken internally to help neutralize acid and bring temporary relief. Health professionals only recommend using baking soda temporarily, when symptoms first appear.
A word of caution, excessive consumption of baking soda can cause electrolyte imbalances. One of the most convenient natural remedies for heartburn, baking soda's fizziness can cause belching and relieve bloating. However, the same fizziness can cause the lower esophageal sphincter to open and allow stomach acid to reflux back up into your esophagus. Hence, moderation is key.
3. Bananas
Bananas are not only a tasty and nutritious fruit, but also one of the best natural remedies for heartburn relief. This low-acid or alkaline fruit can neutralize stomach acid and contains a soluble fiber that helps limit acid production to reduce the likelihood of acid reflux (4). This soluble fiber also helps keep food flowing nicely through the digestive tract, allowing you to feel full longer and less likely to overeat.
A banana before/after a meal can bring quick relief. Consuming a ripe banana (with at least some brown specks in it) ensures you're optimizing one of the most convenient natural remedies for heartburn relief. Otherwise, you may have trouble digesting an underripe banana. Integrating bananas into a balanced diet not only helps mitigate heartburn symptoms but also grants other nutritional benefits.
4. Ginger
One of the oldest natural remedies for heartburn relief, fresh ginger can be made into a tea to help bring comfort and relief. Simply add a teaspoon of shredded ginger to a cup of boiling water and let it steep for 10 minutes, then strain and let cool. It's best to plan ahead and make your tea before you start eating so that it's ready to drink once you've completed your meal. You can also use ginger tea bags.
Drinking ginger tea is soothing and comes with anti-inflammatory benefits while providing an alkalizing effect that assists in relieving gastroesophageal irritation. A 2023 study backs the herb's efficiency in reducing inflammation in the esophagus and promoting faster gastric emptying, also known as the movement of food from the stomach to the rest of the digestive tract (5).
5. Aloe Vera Juice
Thanks to its anti-inflammatory properties, aloe vera juice is one of the most recommended natural remedies for heartburn relief. Research from 2018 suggests that consuming aloe vera juice helps improve digestion and calm gastrointestinal issues, including acid reflux (6). It's also packed with vitamins, minerals, and amino acids that help in detoxifying the body.
A natural acid neutralizer, aloe vera juice is obtained from the gel inside the aloe vera plant. To help bring soothing relief to heartburn, it may be taken approximately 30 minutes before your meals. Drinking the juice before meals may help soothe the esophagus and stomach lining, potentially preventing acid reflux symptoms that may occur after consuming the meal.
Avoiding Heartburn
While natural remedies for heartburn relief are an excellent alternative to over-the-counter medicine, the best remedy is prevention. Dietary and lifestyle changes play a crucial role in reducing the frequency and intensity of the uncomfortable condition. Below are some helpful tips to stop heartburn from even making an appearance in the first place.
- Avoid trigger foods
By keeping track of what you eat, you can identify trigger foods that can bring out symptoms of heartburn. Although they differ from person to person, most people are sensitive to fatty foods, caffeine, dairy, and chocolate. Sodas and alcohol are also common culprits and should be avoided, or at least reduced. - Eat smaller meals
Consuming large meals can expand the stomach and cause pressure to push up the esophageal sphincter. The smaller portions provide the stomach with an easier job of processing and breaking down food. This in turn prevents the overloading of the digestive system, reduces discomfort, and helps decrease pressure on the stomach. - Don't eat right before bed
Lying down with a full stomach is not just uncomfortable but can also trigger acid reflux. Wait at least 2 or 3 hours before heading to bed after a meal to ensure proper digestion. Allow gravity to keep your stomach juices from rising back up into the esophagus. - Eat more slowly
Taking your time to enjoy a meal not only helps your stomach signal you when it's full but also allows you to chew your food more thoroughly. This grants your stomach more time to properly digest food, which helps prevent overeating and reduces pressure on the lower esophageal sphincter. Eating slowly also causes your mouth to create more saliva, which helps aid digestion and neutralize stomach acid.
References
(1) Schulz et al. (2022, February) Effectiveness of Nutritional Ingredients on Upper Gastrointestinal Conditions and Symptoms: A Narrative Review. Retrieved June 17, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839470/
(2) Yeh, Z. (2016, May) Is Apple Cider Vinegar Effective For Reducing Heartburn Symptoms Related To Gastroesophageal Reflux Disease? Retrieved June 17, 2024, from https://keep.lib.asu.edu/items/154285
(3) Baking Soda for Heartburn. (n.d.) In Gastrointestinal Society Canadian Society of Intestinal Research. Retrieved June 17, 2024, from https://badgut.org/information-centre/a-z-digestive-topics/baking-soda-for-heartburn/
(4) Herdiana, Y. (2023, August) Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). Retrieved June 17, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10458865/
(5) Aregawi et al. (2023, September) The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia. Retrieved June 17, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10525921/
(6) Seung et al. (2018) Aloe Vera is Effective and Safe in Short-term Treatment of Irritable Bowel Syndrome: A Systematic Review and Meta-analysis. Retrieved June 17, 2024, from https://www.jnmjournal.org/journal/view.html?doi=10.5056/jnm18077
