Soothe Heartburn and Acid Reflux: 10 Natural Remedies to Try Today

Acid reflux, commonly known as heartburn, is an uncomfortable condition that many people experience. It occurs when stomach acid backs up into the esophagus, causing a burning sensation in the chest.

While over-the-counter medications can provide relief, natural remedies can also be highly effective and come with fewer side effects.

Unraveling the Mystery: Do You Have Acid Reflux?

For many people acid reflux doesn't simply happen overnight. It gradually creeps up on you, which is sometimes more difficult to recognise as you tend to make allowances and small life changes to accommodate the discomfort.

However, if you ever feel a fiery sensation searing right through the center of your chest? Or perhaps you've noticed an unsavory sour taste lingering in your mouth, seemingly appearing out of nowhere? These are classic signs that you may be experiencing acid reflux.

Acid reflux, also known as heartburn, is more than just an occasional nuisance. It's like an uninvited guest that shows up at the most inconvenient times, often making its grand entrance right after you've enjoyed a meal.

But the symptoms of acid reflux extend beyond just heartburn and an unpleasant taste. There are other less-known but equally important signs to watch out for.

For instance, have you been dealing with a persistent cough or recurring hiccups that seem to have a mind of their own? Or maybe your voice has taken on a hoarse quality that wasn't there before.

And let's not forget about bad breath. If you've been noticing a change in your breath despite maintaining good oral hygiene, acid reflux could be the culprit.

Additionally, if you're battling bouts of bloating and nausea, these too could be indicative of this condition.

One key thing to remember is that symptoms of acid reflux often intensify after eating. They can also become more pronounced when you lie down or bend over.

If you're nodding along as you read this, it might be time to consider whether acid reflux is the unseen character playing a role in your life. Remember, understanding is the first step towards effective management and relief!

Here are ten natural remedies you can try today to soothe your acid reflux.

1. Peppermint

Peppermint has a long tradition of being used to alleviate symptoms of acid reflux. This can be consumed in supplement form or sipping peppermint tea can also provide a time to reflect and calm down before bedtime.    

2. Ginger

Long hailed for its digestive benefits, ginger can be an effective remedy against acid reflux. A small piece of ginger root brewed in hot water can help settle your stomach and prevent acid reflux. 

Consuming ginger tea or adding fresh ginger to meals can help manage acid reflux symptoms. So instead of that post meal coffee try a post meal ginger tea to cleanse the palette and relive that ghastly heartburn.

3. Bed Wedges

It's not all about what you consume.

It seems for many people posture plays a big part in acid reflux and Gastroesophageal Reflux Disease (GERD) onset overnight. This can lead to disjointed nights sleep and sometimes undiagnosed dental issues.

In order to make a difference there are some practical steps that you can take to circumnavigate the practical problems presented by Acid Reflux.

Bed wedges are an innovative solution that could revolutionize your sleep quality. These specially designed wedges provide a gentle incline while you sleep, preventing stomach acid from rising into your esophagus. Users have reported significant relief from their acid reflux symptoms, all while enjoying a comfortable night's sleep.

"I bought the standard wedge pillow a few weeks ago after being diagnosed with silent reflux and I noticed a difference within days. After being unable to sing for over 3 years my vocal skills are already starting to return. It took a little getting used to sleeping in a new position but overall I'm really pleased with this product. Hubby says I'm also snoring a lot less, which apparently had become rather bad". - Denise O

4. Embrace Comfort with Loose Clothing 

Believe it or not, your wardrobe choices can play a role in managing acid reflux and heartburn. Tight clothing, particularly around the waist, can apply pressure to your stomach. This unwanted squeeze can force acid upwards into your oesophagus, triggering or exacerbating heartburn symptoms.

The solution?

Choose comfort and embrace loose-fitting attire. By giving your midsection some breathing space, you can help keep acid reflux at bay. It's a simple change that could make a significant difference in your comfort levels.

So, go ahead and opt for those relaxed-fit jeans or that flowy dress - your stomach will thank you!

5. Chewing Gum

Research suggests that chewing sugar-free gum for about 30 minutes after meals can reduce acid reflux symptoms. This is because chewing gum stimulates saliva production, which can neutralize excess acid in the oesophagus.

6. Stay Hydrated

Drinking plenty of water throughout the day can help dilute stomach acids and reduce the risk of acid reflux. Avoid fizzy drinks and alcohol particularly 3-4 hours before bedtime.

 

7. Regular Exercise and Correct Posture

Regular exercise promotes healthy digestion and can help keep acid reflux symptoms at bay. Whilst this may all sound very Victorian, correct posture during eating and after a meal can play a significant role in your digestion.

As gravity can help keep stomach acid where it belongs.

By staying upright for at least two hours after eating, you can reduce the chance of acid reflux.

8. Avoid Late Night Snacks

Eating close to bedtime can trigger acid reflux. Try to finish eating at least 3 hours before heading to bed. As mentioned in point 7, basic laws of gravity can provide it's own merciful release.   

9. Healthy Eating Habits

Avoiding trigger foods and eating smaller, more frequent meals can go a long way in preventing acid reflux episodes.

Common trigger foods can include spicy foods, fatty foods, chocolate, citrus fruits and caffeine, so be cautious when meal planning. It's best to keep a diary and identify which foods are your 'trigger foods'.

Also be mindful to include the foods that can have a positive effect on your condition, such as, root vegetables, broccoli, green beans, watermelon and herbal teas.    

10. Chamomile tea

Chamomile tea doesn't just promote relaxation; it also helps to neutralize stomach acid, making it an excellent natural remedy for acid reflux.

As with many good sleep hygiene guides there are similarities and constants across the board. 

Remember, while these natural remedies can provide relief, they're not a substitute for professional medical advice. If you have chronic acid reflux, also known as gastroesophageal reflux disease (GERD), it’s important to consult with a healthcare provider for an appropriate treatment plan.

If lifestyle modifications and over-the-counter medications aren't providing relief from your persistent heartburn, it's time to take notice.  

Particularly if you find yourself grappling with heartburn on most days, it could be a sign that something more serious is at play. 

Moreover, if you're experiencing additional symptoms, such as difficulty swallowing food due to a sensation of it getting lodged in your throat, recurrent episodes of vomiting, or unexplained weight loss, it's crucial not to ignore these signs. 

They may point towards a more complex health condition that needs immediate attention.

With these natural remedies, you can start soothing your acid reflux today. Here's to a happier, healthier digestive system!

 

10 natural remedies for heartburn & acid reflux. Remember, dinner should be the lightest meal of the day. Eating lighter and earlier can help keep #heartburn #acidreflux at bay. Bon appétit! 🥘 #HeartburnRelief #putnamscomfort #acidrefluxrelief #gerd
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— Putnams (@PutnamsComfort) March 8, 2024