13 Natural Remedies for Heartburn Relief

Did you know that 60 million Americans experience heartburn and acid reflux symptoms at least once a week? Here are safe, natural remedies for heartburn and acid reflux.

Are you suffering from heartburn?


Heartburn is caused by acid reflux, which is the regurgitation of partially digested liquids or foods that have mixed with stomach acid. You might also have these silent symptoms of acid reflux. This acidic mix makes its way into your esophagus and throat where it causes irritation. Anything that increases pressure on your abdomen can push the contents of your stomach up into the esophagus, including eating too much, obesity, and pregnancy. Occasional heartburn is nothing to worry about, but frequent heartburn can lead to chronic digestive disorders. How can you find relief?

Chew gum


Chewing gum increases your production of saliva, an alkaline that helps neutralize the acids in regurgitated foods that cause a burning sensation.

Drink a glass of water

iStock/Anna Bryukhanova

In a Greek study, water worked faster than several ulcer medications to raise the pH level in your gut and relieve heartburn symptoms.

Change your body position


Stand up straight instead of slouching after meals to help food and acid stay in your stomach and out of your esophagus. Try sleeping on your side instead of your stomach, and elevate your head and upper body when you lie down. This simple fixes can greatly reduce heartburn and acid reflux symptoms.

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Practice deep breathing exercises


Deep breathing exercises can reduce the amount of air swallowed and strengthen the muscles surrounding the lower esophageal sphincter, relieving some acid reflux symptoms. And the breathing exercises are unbelievably simple: just breathe in deeply, breathe out slowly. An Austrian study showed that breath-training exercises helped GERD sufferers, a chronic digestive disorder caused by acid reflux, "significantly" within 4 weeks. At a 9-month check-in, the participants who were still using the breathing exercises reported continued improvements in their acid reflux symptoms.

Avoid foods that can cause heartburn


Common culprits include coffee, chocolate, soda, alcohol, meat, dairy, spicy foods, fried foods, and acidic foods. Instead, try to consume stomach-soothing foods, like these best foods for your belly.

Eat protein-rich meals and avoid fatty meals


Meals packed with protein have been shown to increase the lower esophageal sphincter's pressure, making it stronger against acid reflux. Fatty foods, however, decrease pressure on the LES, making acid reflux and heartburn more likely.

Lose weight and eat smaller meals


Obesity puts pressure on the abdomen, resulting in stomach contents being forced up the esophagus. Large, heavy meals also increases pressure on the abdomen and lead to acid reflux. Eating smaller meals and dropping a few pounds will help to alleviate heartburn symptoms.

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Quit smoking

iStock/Robert Herhold

Tobacco contains chemicals that damage your lower esophageal sphincter, the set of muscles responsible for keeping stomach contents out of your esophagus. When this band of muscles becomes too weak, regurgitated food and stomach acid can easily make their way into your esophagus. These tips will help you quit smoking naturally.

Sip a baking soda concoction

iStock/Peter Burnett

Baking soda is alkaline, which means it neutralizes stomach acid. Mix ½ teaspoon baking soda and a few drops of lemon juice in ½ cup warm water. Don’t forget to add the lemon juice! It dispels some of the gas baking soda creates in the stomach when it contacts stomach acid. Here are more brilliant uses for baking soda.

Find some fennel


A popular heartburn remedy around the world, fennel seeds contain at least 16 compounds that sooth stomach spasms. Put 3 teaspoons of the seeds in a coffee grinder and place in a heat resistant bowl or saucepan. Add 3 cups of boiling water, cover and steep for 10 minutes, then strain. That makes 3 cups of tea; drink in 1 cup portions throughout the day, preferably on an empty stomach.

Calm the burn with chamomile

iStock/Ivan Bajic

In Germany, where they take herbal medicine very seriously, chamomile is popular heartburn treatment. It contains some 20 compounds that ease spasms, plus other compounds that have a gentle sedative effect. Use one tea bag per cup of boiling water, cover and steep for 10 minutes. Remove the tea bag and drink. Shoot for having 3 cups a day on an empty stomach, and continue for two or three weeks. Then take a break for a week or two.

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Mix the sour with the sweet


Honey and vinegar is an old Amish remedy for easing heartburn. Mix a teaspoon of honey with a teaspoon of apple cider vinegar in a glass of warm water. Drink 30 minutes before you eat, and you just might avoid heartburn. Here are more health benefits of apple cider vinegar.

Toss in some herbs


Many herbs are known to ease your digestion. Among them: mint, dill, caraway, horse-radish, bay, fennel, tarragon, marjoram, cumin, cinnamon, ginger, and cardamom. No matter what you’re cooking up, chances are there’s an herb that complements it. Use one or more liberally, especially if you’re cooking something that you know might give you heartburn.

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