You’ve just finished a meal, and instead of feeling satisfied, there’s a burning discomfort rising up in your chest. Maybe it’s accompanied by a sour taste in your mouth, a bit of bloating, or the urge to clear your throat constantly. Lying down makes it worse. So does bending over. If this sounds familiar, you’re likely dealing with heartburn, a common symptom of acid reflux.
Stomach acid plays a vital role in digestion by breaking down food particles into absorbable forms. However, when this acid moves up into the oesophagus (the tube connecting the mouth to the stomach), it causes a burning sensation known as heartburn. This discomfort may last for a few minutes to several hours and is a common symptom of acid reflux. Approximately 20% of the adult population in Western countries experiences the chronic form of this condition, Gastroesophageal Reflux Disease (GERD) [1].
Home Remedies for Mild Heartburn Relief
Here are some simple home remedies that may help ease occasional, mild heartburn, supported by traditional use or preliminary research.
1. Foods rich in alkaline content
Bananas, melons, cauliflower, fennel, and almonds may help neutralise stomach acid, potentially relieving heartburn [2]. Bananas are beneficial due to their natural antacid properties and relatively high pH (around 5.6) [3].
2. Ginger
Ginger has established anti-inflammatory and gastroprotective properties and may help with heartburn by aiding gastric emptying and reducing lower esophageal sphincter (LES) pressure [4]. Chew a small slice of fresh ginger for instant relief, or prepare a decoction by warming a glass of water with ginger, then reducing its volume to half and drinking it. Make it a habit to add ginger to your daily cooking to get the maximum benefit.
3. Tulsi (Holy Basil) leaves
Tulsi leaves are readily available in Indian households and are a traditional cure for digestive discomfort. Tulsi is known for its soothing and medicinal properties. Chewing fresh leaves or drinking tulsi tea may help reduce heartburn by promoting mucus secretion, which protects the stomach lining and reduces the production of gastric acid [5].
4. Jaggery
Jaggery, a traditional unrefined sugar product, acts as a coolant for the stomach. It is rich in minerals like magnesium, which can aid in digestion [6]. It may also help in the digestion process. It is an effective and readily available home remedy for heartburn, especially when taken after a heavy meal.
5. Baking soda (Sodium Bicarbonate)
Baking soda can be used as a quick solution for heartburn. Add a pinch of baking soda to a glass of water and drink it. It provides relief by rapidly neutralising the acid inside the stomach. Note: This remedy is for occasional use only. Due to its high sodium content, excessive or frequent use can cause electrolyte imbalance, bloating, and should be avoided by individuals on a sodium-restricted diet or those with kidney issues [7].
6. Aloe Vera Juice
Aloe juice may soothe the stomach and oesophageal lining and may help reduce inflammation in the esophagus [8]. Drink half a cup before meals, but ensure it is purified and the product label explicitly states it is free of laxative components (like aloin), which can cause diarrhoea and worsen digestive issues.
7. Apple Cider Vinegar (ACV)
Though acidic, apple cider vinegar is an anecdotal remedy that may help some individuals with hypochlorhydria (low stomach acid), which can mimic reflux symptoms. Mix one tablespoon in a glass of water and drink before meals. Caution: If your heartburn is caused by excess acid, ACV may worsen your symptoms. It is not universally effective and should be used cautiously, especially if you have a damaged oesophagus [9].
8. Cold Milk
Milk contains calcium, which may buffer stomach acid. A small glass of cold milk may provide quick relief, though it’s not suitable for those with dairy sensitivity or lactose-intolerant individuals. Furthermore, the fat content in whole milk can sometimes worsen reflux symptoms by relaxing the LES, so skim or low-fat milk is a better option [10].
9. Mint leaves
Mint has a cooling effect and supports digestion. Drink mint tea prepared from fresh leaves. However, a key point of caution is that in some people, peppermint may relax the LES and worsen reflux symptoms, so use this remedy only if you know it provides relief for you [11].
Lifestyle Modifications for Long-Term Gut Health
Routine habits and lifestyle can also influence heartburn. Adopting a lifestyle which is gut-friendly will help with acid reflux conditions.
1. Weight loss
Losing excess weight reduces pressure on the stomach and lowers the risk of reflux. Studies have shown that even modest weight loss can significantly reduce GERD symptoms in overweight individuals [12]. Aim for at least 150 minutes of moderate exercise per week.
2. Quit smoking
Smoking impairs saliva production and LES function, both of which contribute to reflux. Quitting reduces symptoms and improves oesophageal healing by promoting healthy bicarbonate levels in saliva [13].
3. Adjusting sleep position
Elevate the head of the bed by 6 to 9 inches (15 to 23 cm) using blocks under the bedposts or use extra pillows to keep the upper body elevated. Sleeping on the left side may also reduce nighttime reflux as it keeps the stomach below the level of the oesophagus [14].
4. Stress reduction
Stress causes a slowing of the digestion process; the longer food stays in the stomach, the greater the chances of acid production. Additionally, stress can increase acid perception. Incorporating relaxation techniques like yoga, meditation, or deep breathing can help.
5. Resisting the urge to overeat
Large meals distend the stomach and increase pressure on the LES. Eat smaller, frequent meals instead, and avoid lying down for at least 3 hours after eating.
6. Wear loose-fitting clothes
Tight clothing around the abdomen can compress the stomach and promote reflux. Opt for relaxed fits, especially after meals.
Conclusion
While occasional heartburn is common, persistent or severe symptoms (occurring more than twice a week) could indicate GERD and warrant medical evaluation. Fortunately, many home remedies and lifestyle changes can offer relief. Natural remedies are generally safe when used correctly, but always consult a healthcare provider before starting any new supplement regimen or if your symptoms are severe.
Disclaimer:
This blog post is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.
References
[1] Dent, J., El-Serag, H., Wallander, M., & Johansson, S. (2005). Epidemiology of gastro-oesophageal reflux disease: a systematic review. Gut, 54(5), 710–717. https://doi.org/10.1136/gut.2004.051821
[2] Sharma, D., & Parashar, A. (2020). Diet and lifestyle modifications in gastroesophageal reflux disease: a review. International Journal of Research in Medical Sciences, 8(1), 1–6. https://doi.org/10.18203/2320-6012.ijrms20205809
[3] Marriott, J., & Gregory, M. E. (1985). The effect of storage time and temperature on the physico-chemical properties of Cavendish bananas. Scientia Horticulturae, 26(3), 271–283. https://doi.org/10.1016/0304-4238(85)90117-6
[4] Mao, Q. Q., Xu, X. Y., Cao, S. Y., Gan, R. Y., & Corke, H. (2019). Bioactive compounds and bioactivities of ginger (Zingiber officinale Roscoe). Foods, 8(6), 185. https://doi.org/10.3390/foods8060185
[5] Sethiya, N. K. (2016). A review on molecular mechanism of action of Ocimum sanctum Linn. against different diseases. The Scientific World Journal, 2016, 1–13. https://doi.org/10.1155/2016/4385960
[6] Parth Hirpara, Nitin Thakare, Vijay Kele, & Patel, D. (2020). Jaggery: A natural sweetener. Journal of Pharmacognosy and Phytochemistry, 9(5), 3145–3148. https://www.researchgate.net/publication/344921769_Jaggery_A_natural_sweetener
[7] U.S. National Library of Medicine. (2024). Sodium Bicarbonate. MedlinePlus. https://medlineplus.gov/druginfo/meds/a601032.html
[8] Panahi, Y., Khedmat, Y., Valizadegan, G., Hooshyar, H., & Mohtashami, R. (2015). Efficacy and safety of Aloe vera syrup for the treatment of gastroesophageal reflux disease: a randomized controlled trial. Journal of Research in Medical Sciences, 20(10), 963–967. https://doi.org/10.4103/1735-1995.172951
[9] Shitrit, A. (2022). Apple cider vinegar for acid reflux: Can it help? Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/apple-cider-vinegar-for-acid-reflux-can-it-help
[10] Pehl, C., Waizenhöfer, R., Wess, C., & Schmidt, T. (1998). The effect of different beverages on the lower esophageal sphincter pressure. Alimentary Pharmacology & Therapeutics, 12(4), 369–373. https://doi.org/10.1046/j.1365-2036.1998.00305.x
[11] Storr, M., & Vanner, S. (2007). The role of peppermint oil in the treatment of abdominal symptoms. Canadian Journal of Gastroenterology, 21(Suppl A), 24A–29A. https://doi.org/10.1155/2007/352109
[12] Singh, A., & Sharma, M. (2023). Lifestyle modifications and their impact on gastroesophageal reflux disease. Cureus, 15(1), e34033. https://doi.org/10.7759/cureus.34033
[13] Kahrilas, P. J., & Talley, N. J. (2008). Gastroesophageal reflux disease. New England Journal of Medicine, 359(11), 1162–1167. https://doi.org/10.1056/NEJMcp0801651
[14] Person, E., Fass, R., & Tougas, G. (2015). A systematic review of the clinical utility of head of bed elevation in the treatment of gastroesophageal reflux disease. Diseases of the Esophagus, 28(4), 304–311. https://doi.org/10.1111/dote.12187
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