Acid reflux, or heartburn, is a common condition that can occur day or night. Natural remedies offer an easy and inexpensive way to treat the symptoms of acid reflux at home.
Anyone who experiences persistent or frequently recurring acid reflux should seek medical help. Other people may find that home remedies are sufficient for reducing acid reflux and relieving the symptoms.
In this article, we detail home remedies for acid reflux that people may wish to try.
A person can try home remedies to treat or lessen the symptoms of acid reflux.
The lower esophageal sphincter (LES) is the valve between the esophagus, or food pipe, and stomach. The LES stops stomach acid from flowing back up into the esophagus.
According to a
Using calming techniques
Focusing on the discomfort that acid reflux causes can lead to anxiety and worsen how a person feels.
Although staying calm will not stop acid reflux, it can help a person avoid experiencing more severe symptoms.
Avoiding trigger substances
People may find that certain foods and drinks can trigger acid reflux. This can be due to items increasing stomach acid production or reducing the LES’s ability to stop acid from flowing into the esophagus.
Eliminating these trigger items from the diet may help people reduce the frequency or severity of their acid reflux symptoms.
Common trigger substances include:
Adding ginger into the diet
Some research suggests that ginger may help with nausea, vomiting, and other symptoms. However, the limited quality of included evidence means that more research is necessary to confirm these benefits.
Based on the existing evidence, researchers suggest a daily dose of
Ginger is an easy ingredient to incorporate into the diet. People can try:
- adding it to hot water to make ginger tea
- including it in a stir-fry
- boiling it in a soup
- grating it raw onto salads or cereals
Individuals who dislike the taste of ginger can mask it by including ginger in recipes with other strong flavors.
Maintaining a moderate weight
Eating a balanced diet is key for a person’s general health, and it can also help them manage their body weight.
According to Dietary Guidelines for Americans 2020 – 2025, approximately
The reason for the link seems to be that excess fat around the abdominal area puts pressure on the stomach, making the body work harder to keep acid down.
People with obesity may find that reaching and maintaining a moderate weight helps them reduce the frequency of acid reflux.
It is important that people focus on safe ways to lose weight, as losing too much weight too quickly may cause health problems.
Chewing sugar-free gum after meals
Chewing also boosts saliva production, which can help weaken stomach acid.
People with acid reflux should also avoid mint-flavored gums, such as peppermint and spearmint, as these may also aggravate symptoms.
Trying herbal tea
Some drinks, including coffee and alcohol, may increase the symptoms of acid reflux. Replacing these beverages with decaffeinated herbal teas may help reduce the likelihood of acid reflux occurring.
Herbal teas can also help improve digestion and ease symptoms such as dizziness or nausea.
Popular herbal teas include:
It is best to avoid mint teas, as they
Adding high fiber foods into the diet
Fiber rich foods that a person can start introducing into their diet include:
- whole-wheat breakfast cereals
- porridge oats
- granary bread
- 100% whole-wheat pasta
- bulgur wheat
- brown rice
- potato skin — for example, on baked potatoes
- garbanzo beans
Keeping a food diary
Keeping a diary and tracking when acid reflux occurs can help a person feel more in control of their body.
In addition to their symptoms, they can note the foods that they have eaten and any changes to their behaviors or habits. This approach can help a person identify any acid reflux triggers, which they can then avoid where possible to prevent acid reflux from recurring.
If someone is unable to identify and eliminate factors that cause or worsen acid reflux or if they have concerns about their symptoms, they should contact a doctor. They may have GERD or another health condition. A doctor can diagnose the issue and help them devise a treatment plan.
Acid reflux, which health experts term GER,
Certain diets can trigger acid reflux, and it is also more likely to affect pregnant people, those with asthma, and people who carry excess body weight.
If acid reflux occurs frequently, a person may have GERD, which can cause complications in the long term. Anyone who is concerned about their symptoms should consult a doctor.
Managing acid reflux during sleep time
Leaving a longer gap between a meal and going to bed gives the body more time to digest the food. Sitting up also helps the body digest food properly.
The proper digestion of food can decrease the likelihood of acid reflux. People experiencing acid reflux during sleep time should aim to eat their last meal at least
Acid reflux with a sore throat
Acid reflux can irritate the lining of the throat and cause discomfort. This can result in:
- a general soreness
- a feeling of tightness in the throat
- excessive coughing
- a burning sensation
- a feeling of having a lump in the throat
Treatments to address the root cause of acid reflux will be the most effective in alleviating associated symptoms, such as a sore throat.
Natural remedies can be a quick, affordable, and effective way to treat acid reflux.
Small changes to the diet or daily habits may relieve symptoms without the need to seek guidance from a doctor.
However, it is important to be aware of worsening or persistent symptoms of acid reflux, which may indicate that a person has GERD or another condition.
Anyone concerned about their symptoms should consult a doctor.