More than 60 million people in the United States experience heartburn at least once a month, making it a common and often uncomfortable condition1 . Heartburn occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest and throat1 . While medications can help, many people seek natural home remedies and lifestyle changes to relieve symptoms and prevent flare-ups2 . This article explores ten effective natural treatments for heartburn, backed by current evidence and expert guidance1 .
Chewing sugar-free gum for 30 minutes after meals may reduce acid levels in the esophagus, but peppermint gum can worsen symptoms for some people6 .
Quit Smoking and Tobacco
Smoking and tobacco use can worsen heartburn by weakening the lower esophageal sphincter (LES), the muscle that connects the esophagus to the stomach and prevents acid reflux1 . Chemicals in cigarettes and tobacco products reduce the LES's ability to keep stomach contents from backing up into the esophagus3 . Additionally, smoking decreases saliva production, which normally helps neutralize stomach acid3 .
Quitting smoking is a key step in reducing heartburn symptoms and improving overall digestive health. Avoiding all tobacco products is recommended to prevent further irritation and acid reflux1 . Smoking cessation also offers numerous other health benefits beyond heartburn relief3 .
Apple cider vinegar works for some people but worsens symptoms for others. Swallowing a small amount of unprocessed apple cider vinegar mixed with water may reduce stomach acidity, but there is no scientific evidence supporting these claims2 .
Identify and Avoid Trigger Foods
Certain foods can relax the LES or increase stomach acid production, triggering or worsening heartburn symptoms4 . While individual triggers vary, common foods known to cause heartburn include:
- Alcohol1
- Chocolate1
- Citrus fruits1
- Coffee1
- High-fat foods1
- Mint (including peppermint) 4
- Spicy foods1
- Tomatoes and tomato-based products4
Avoiding or reducing intake of these foods, especially in the evening, can help prevent heartburn episodes4 . Eating smaller, more frequent meals ("grazing") instead of large meals can also reduce pressure on the LES and limit reflux5 .
Foods that may help prevent acid reflux include high-fiber foods (whole grains, root vegetables, green vegetables), alkaline fruits like bananas and melons, and watery foods such as celery and cucumber4 . Maintaining a food diary can help identify personal trigger foods for better management4 .
Wear Loose-Fitting Clothing
Tight clothing around the waist can increase pressure on the stomach, forcing stomach contents back up into the esophagus and causing heartburn1 . Wearing loose-fitting clothes and avoiding tight belts or waistbands reduces this pressure and may alleviate symptoms3 . This simple change can be an effective part of a heartburn prevention strategy1 .
Chew Sugar-Free Gum
Chewing sugar-free gum after meals stimulates saliva production, which helps neutralize and clear stomach acid from the esophagus3 . Increased swallowing during gum chewing also aids in pushing acid back into the stomach6 . A small study found that chewing sugar-free gum for 30 minutes after eating reduced acid levels in the esophagus6 .
However, peppermint or spearmint-flavored gum may worsen symptoms in some people by relaxing the LES6 . Choosing non-mint flavors is advisable if mint triggers heartburn. There is no harm in trying sugar-free gum as a simple, low-risk remedy6 .
Use Ginger for Relief
Ginger is known for its anti-inflammatory and digestive properties, which may help reduce acid reflux and soothe the digestive tract1 . It is alkaline in nature and can calm irritation in the stomach and esophagus4 . Drinking ginger tea or consuming small amounts of fresh ginger may provide relief from heartburn symptoms1 .
While more research is needed to confirm its effectiveness specifically for heartburn, ginger is generally safe to use in moderation and can also help with nausea and bloating1 .
Drink Milk to Soothe
Milk, particularly nonfat or low-fat varieties, may temporarily buffer stomach acid and provide relief from heartburn symptoms1 . Milk can coat the esophagus and reduce irritation caused by acid reflux4 . However, whole milk or high-fat dairy products may increase stomach acid production and worsen symptoms1 .
Low-fat yogurt offers similar soothing effects along with probiotics that support gut health4 . Drinking no more than 8 ounces of skim milk at a time is recommended to avoid overfilling the stomach, which can trigger reflux4 .
Elevate Your Head While Sleeping
Sleeping with the head elevated 6 to 8 inches above the stomach helps prevent stomach acid from flowing back into the esophagus during sleep1 . This can be achieved by using bed risers, a wedge pillow, or blocks under the bed legs at the head of the bed7 .
Raising the head and chest reduces nighttime heartburn and improves sleep quality1 . Using extra pillows alone is generally ineffective because they do not provide consistent elevation7 . It is also advisable to avoid lying down for at least 2 to 3 hours after eating to allow the stomach to empty8 .
Lose Excess Weight
Excess abdominal fat increases pressure on the stomach, pushing stomach contents upward and causing acid reflux1 . Losing weight, even as little as 10 to 15 pounds, can significantly reduce heartburn symptoms1 . Weight loss decreases the pressure on the LES and improves its function3 .
Maintaining a healthy weight through diet and regular exercise is a key lifestyle change for managing heartburn and preventing gastroesophageal reflux disease (GERD) 1.
Use Antacids for Quick Relief
Over-the-counter antacids neutralize stomach acid and provide fast relief from heartburn symptoms1 . They are effective for mild, occasional heartburn but do not heal damage to the esophagus caused by acid reflux8 . Common antacids include calcium carbonate-based products like Tums1 .
Antacids should be used cautiously and not relied upon daily or for prolonged periods without medical advice, as they can cause side effects such as constipation or diarrhea1 . If symptoms persist or worsen despite antacid use, consulting a healthcare provider is important1 .
Try Baking Soda Solution
Baking soda (sodium bicarbonate) mixed with water can neutralize stomach acid and provide quick heartburn relief1 . However, there is no high-quality evidence supporting regular use of baking soda as a home remedy due to risks of alkalosis (excessive blood alkalinity) and sodium overload2 .
Overuse of baking soda may cause nausea, vomiting, muscle spasms, and confusion1 . It can also interfere with the absorption of some medications1 . Therefore, baking soda should be used only occasionally and with caution2 .
A small amount of baking soda mixed with water can reduce stomach acidity and works like an over-the-counter antacid, but it does not taste as good as commercial antacid products2 .
When to See a Doctor
It is important to seek medical care if heartburn symptoms are frequent (more than twice a week), severe, or do not improve with home remedies2 . Alarm symptoms that require prompt evaluation include:
- Difficulty swallowing (dysphagia) 2
- Unintentional weight loss2
- Vomiting blood or black stools2
- Persistent coughing or wheezing2
- Chest pain that may indicate a heart attack2
Frequent heartburn may indicate GERD, which can cause esophageal damage if untreated8 . A healthcare provider can recommend appropriate testing and treatment, including medications or surgery if necessary8 .
Summary of Remedies
- Quit smoking and avoid tobacco to strengthen the LES and reduce acid reflux1 .
- Identify and avoid personal trigger foods such as alcohol, chocolate, citrus, and fatty or spicy foods4 .
- Wear loose-fitting clothing to reduce abdominal pressure and prevent reflux1 .
- Chew sugar-free gum after meals to increase saliva and clear acid from the esophagus6 .
- Use ginger as a natural anti-inflammatory to soothe digestive irritation1 .
- Drink low-fat milk or yogurt to temporarily buffer stomach acid4 .
- Elevate your head while sleeping to prevent nighttime acid reflux7 .
- Lose excess weight to decrease stomach pressure and improve LES function1 .
- Use antacids for quick symptom relief but avoid overuse1 .
- Use baking soda solution sparingly due to potential risks2 .
Smoking can reduce the effectiveness of the muscle that keeps stomach acids in place. For this and many other health reasons, it is always a good time to quit smoking1 .
Frequently Asked Questions
Unless your esophagus has damage seen on a scope that requires medication, it is fine to try natural remedies for heartburn2 .
I am a big fan of alginate and alginate-based products for heartburn. In fact, this is one of the few natural remedies that has good evidence in the medical literature9 .
What gets rid of heartburn quickly?
Over-the-counter antacids provide fast relief by neutralizing stomach acid, but they do not treat underlying causes1 . Lifestyle changes combined with medications may be needed for frequent symptoms8 .
What can I drink to help with heartburn?
Water helps dilute stomach acid, and herbal teas like ginger or rosemary may soothe symptoms1 . Low-fat milk or yogurt can also provide temporary relief4 .
How should I sleep to reduce heartburn?
Elevate your head and upper body 6 to 8 inches while sleeping and avoid lying down for 2 to 3 hours after eating7 . Using a wedge pillow or bed risers is more effective than extra pillows7 .
