Did you know that more than 60 million Americans experience heartburn every month, and evidence suggests that more than 15 million Americans suffer from heartburn every day?

At best, heartburn can be uncomfortable, but in many cases, it can be painful. Fortunately, for people who suffer from GERD and acid reflux, there are several natural remedies for heartburn that can help to alleviate symptoms and reduce the frequency of heartburn.

In this article, we’ll take a look at some of the best natural heartburn remedies you can try at home to ease your symptoms.   

Ripe Bananas

Heartburn is caused by stomach acid traveling upwards towards the throat where it irritates the esophagus. Because ripe bananas are high in potassium, they are an alkaline food. This can help to neutralize the stomach acid so that it doesn’t irritate your throat. 

You need to ensure that the bananas are ripe as unripe bananas are less alkaline and can be an acid reflux trigger for many people

Baking Soda

Baking soda is a cheap way to counteract heartburn. Baking soda has a pH of 9, which makes it a gentle alkaline substance. If you’re suffering from heartburn you can try dissolving a teaspoon of baking soda in a cup of water and drinking it slowly. The baking soda will help to neutralize the acid.  

Chew Sugar-Free Gum

Our saliva helps to neutralize acid, so producing as much as possible makes sense when it comes to how to treat heartburn. Chewing sugar-free gum for 30 minutes, especially after a meal can help to neutralize stomach acid.

Producing saliva also helps to promote swallowing, which can help to keep stomach acid down where it belongs.

Aloe Juice

You might have heard about using aloe vera for treating sunburn, well the aloe juice you can buy from most grocery stores can help to soothe your heartburn. Aloe juice can help to ease the irritation caused by heartburn. 

One of the best natural heartburn remedies is to drink half a cup of aloe juice before you eat so that it can soothe your esophagus and stomach. 

Eat Mindfully

Two bad eating habits that can bring on heartburn are eating too much, and eating too quickly. Putting too much food in your stomach at once puts pressure on the valve that is responsible for keeping stomach acid out of your esophagus. Instead of eating a few big meals throughout the day, try and eat smaller meals more frequently.

Eating and drinking too quickly can also trigger heartburn, so if you’re a heartburn sufferer try to slow down, and take more time when it comes to chewing food and drinking.   

Time When You Eat

One of the worst things you can do if you suffer from heartburn or esophagitis is to eat too close to when you go to sleep. Laying down with a stomach full of food increases the chances of stomach acid traveling to your esophagus.

If you suffer from heartburn, then try to leave a minimum of 3 hours between eating your last meal and going to bed.

Eating just before you exercise can also trigger heartburn due to the amount of movement. Try to leave 1 to 2 hours after eating before you head to the gym.

Try a Natural Supplement

Prescription heartburn medications such as PPIs can have adverse effects when used long-term. Fortunately, natural alternatives such as GerdLi take advantage of D-limonene -a compound that comes from citrus peel- to neutralize gastric acid.

Natural heartburn supplements are a convenient and fast-acting way to tackle heartburn symptoms.   

Change How You Sleep

Different sleeping positions can have an impact on acid reflux. When you lay flat it is easier for stomach acid to travel up to your esophagus. If you suffer from heartburn, especially at night, you can try to elevate your chest higher than your feet.

Don’t pile up pillows as this posture can aggravate symptoms. Instead, you can try raising the top two bed posts by placing wooden blocks under them or you can put a foam wedge beneath your mattress. 

Quit Smoking

Smoking is a GERD sufferer’s worse nightmare. Smoking limits saliva production and even has a detrimental effect on the valve that keeps stomach acid from entering the esophagus. These two things both increase the chances of heartburn.

As well as all the other health benefits, quitting smoking can help to reduce the severity and frequency of acid reflux. It might even eliminate it. 

Lose Weight if You’re Overweight

Excess weight means unnecessary pressure on your stomach, making acid reflux and heartburn more likely. Taking steps to lose weight can help to alleviate acid reflux.

Try to eat a balanced diet and drink plenty of water. Cut out sugary foods and drinks. Try and engage in moderate exercise 4-5 times a week. These are some good first steps for losing excess weight.

Sit Up Straight

Slouching could be causing your heartburn. Studies have found that poor posture could contribute to GERD. Slouching puts pressure on your abdomen which can increase the chance of heartburn, especially after eating.

Maintaining an upright posture will put less pressure on your stomach and could potentially eliminate reflux symptoms.   

Loosen Your Clothes

Much in the same way that poor posture and being overweight can put pressure on your stomach, so can a tight waistband. Any tight-fitting clothing that squeezes your belly could be contributing to your heartburn. 

Wearing looser fitting clothing could help to alleviate symptoms, especially after eating.

Manage Stress

Chronic stress has so many negative effects on the human body. It makes you more sensitive to pain, and it can slow down your digestion. This is a bad combination if you suffer from GERD. The longer food is sitting in your stomach, the higher the chance of your stomach acid refluxing. And, if you’re more sensitive to pain then it will feel worse.

If you’re a GERD sufferer, it’s important to focus on eliminating stress from your life. Regular exercise, a healthy diet, and meditation are all great ways to reduce stress. 

This Is How to Treat Heartburn at Home

If you’ve been wondering how to treat heartburn, then now you know. These natural heartburn remedies can all help to ease the symptoms and frequency of heartburn from the comfort of your own home. Having ways to alleviate the symptoms is important, but you should also pay attention to potential lifestyle changes that might help to reduce the frequency and severity of heartburn.

If you are looking for a natural heartburn supplement GerdLi is a prime choice. Read about the science behind GerdLi that makes it such a good acid reflux reliever!  

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Dr. Minhas, M.D.

Board-certified internal medicine (ABIM)