7 expert-approved natural remedies for chronic heartburn

Heartburn, a feeling of burning in the chest or throat, is the most common symptom of acid reflux or gastroesophageal reflux disease (GERD). It may not be dangerous if you sometimes experience heartburn. However, if you get it frequently, it can affect your daily life. Thankfully, there are many simple, natural ways to relieve your heartburn without taking the help of antacids 24/7.

Here are 7 smart ways to cure heartburn naturally, suggested by Dr Rakesh Mehra, Senior Consultant – Internal Medicine, Delhi Care Clinic.

• Watch Your Meal Size

One of the primary triggers for heartburn is overeating. When you have big meals, the stomach stretches and puts pressures on the lower esophageal sphincter (LES), a valve that prevents the acidic content of the stomach from regurgitating back up.

Also read | Heart attack and heartburn have similar symptoms, look out for these 7 key differences

Tip: Portion control is one of the easiest yet best solutions to control heartburn. This way, smaller amounts are processed and put less pressure on your digestive system.

• Avoid Trigger Foods

Some foods are more prone to causing the issue of acid reflux. Try to stay away from spicy foods, fried foods, citrus, tomatoes, onions, chocolate and caffeine.

Tip: Keep a food diary to see what your trigger is and avoid or reduce the content.

• Stay Upright After Eating

One of the problems with heartburn is that when you lie down immediately after meals, the acid flows back into the esophagus. Gravity is your friend—use it!

Tip: Try to remain upright for two to three hours post-meal. A walk shortly after meals will help dilate the stomach and prevent reflux.

• Chew Your Food Thoroughly

Digestion starts in the mouth. Eating too fast or not chewing food well makes the stomach work harder, causing more acid to be produced and increasing the risk of reflux.

Also read | Heartburn, chest pain and cough? Try these home remedies for gastroesophageal reflux disease

Tip: You may also need to eat more slowly and mindfully, chewing every bite of your food 20–30 times before swallowing.

• Maintain a Healthy Weight

Feeling heavy around your midsection puts your stomach under pressure, which can trigger acid reflux. Just losing a couple of kilos makes a real difference with symptoms.

Tip: Weight loss, especially around the torso, will restore proper LES function and alleviate digestion issues.

• Elevate Your Head While Sleeping

If you suffer from nighttime heartburn, raise the head of your bed 6–8 inches using blocks or a wedge pillow. This will keep the acid from coming up into the esophagus while you sleep. Do not add pillows. It will only worsen posture and amplify symptoms.

• Develop Heartburn-Friendly Habits

Herbal teas, such as ginger or chamomile, can help alleviate the situation. Drinking (small amounts of) aloe vera juice can also soothe irritation. Do not wear tight clothes which will push your stomach in.

Tip: Simple lifestyle practices like adequate hydration, stress management and refraining from eating late at night help prevent heartburn easily and naturally.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.