The Best Home Remedies for Heartburn To Relive Acid Reflux Quickly and Naturally
From lying on your left to donning sweatpants, these tips couldn't be easier
Key Takeaways
- These home remedies for heartburn can ease acid reflux symptoms quickly
- Simple fixes like fiber, sleep position and stress relief reduce repeat flare-ups
- Natural remedies may help cut reliance on medications like PPIs for some people
More than 60 million Americans experience heartburn at least once a month, and 15 million people feel the burn every day. And sure, you know to avoid eating things like spicy foods, large meals and carbonated beverages. But sometimes, acid reflux symptoms still strike. That’s why we’ve rounded up the best home remedies for heartburn. Read on to learn how to cool the burn fast.
What is heartburn?
“Heartburn is the sensation caused by reflux of stomach acid, bile or even food from the stomach to the esophagus,” explains gastroenterologist Yuying Luo, MD, an assistant professor of medicine at Mount Sinai West & Morningside in New York, NY. This happens when the valve between your stomach and esophagus reopens or stays open after you eat, allowing those acid substances to travel in the wrong direction. Heartburn that’s severe or chronic is known as gastroesophageal reflux disease (GERD).
Common heartburn symptoms include:
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- Burning sensation in your chest after eating
- Bitter taste in your mouth
- Chest discomfort that worsens why lying down
“Some amount of reflux is normal, but certain people are more prone to develop it,” Dr. Luo says. Certain GI issues such as hiatal hernias and disorders that impair swallowing can make people more likely to have heartburn, adds Dr. Luo. Likewise, being overweight, smoking or eating too close to bedtime also increases the risk of acid reflux.
That said, “it’s not always acid reflux causing symptoms,” says Dr. Luo. “If heartburn is associated with chest pain, it’s important to ensure that symptoms are not because of heart disease, especially in women as cardiac disease can present atypically.”
The downside of prescription heartburn remedies
Long-term use of prescription proton pump inhibitors (PPIs) such as Prilosec, Nexium and Prevacid have been linked to memory problems. A study in Neurology found that regular use of PPIs for more than four-and-a-half years was associated with a 33 percent higher risk of developing dementia. (Discover how to reduce your risk of dementia.)
9 home remedies for heartburn
While it’s often not possible to entirely prevent reflux, these simple home remedies go a long way toward providing heartburn relief when flare-ups strike.
Fill up on fiber
Research suggests sipping psyllium fiber stirred into water an hour before eating blocks reflux nearly as well as PPIs. The two-month study in the Journal of Evidence-Based Integrative Medicine found taking 5 grams of psyllium seed fiber before breakfast and dinner daily was enough to produce the effect.
Enjoying fiber-rich fare such as popcorn, oatmeal, beans and avocados throughout the day is also one of the most delicious home remedies for heartburn. The proof: Including 15 grams of fiber in your daily diet cuts heartburn risk by 73 percent, found a study in the World Journal of Gastroenterology.
“By helping move stomach contents along, fiber prevents acid from being pushed back into the esophagus,” explains gastroenterologist Peyton Berookim, MD, FACG. Getting your daily fix is as easy as having steel-cut oatmeal (10 grams per cup) for breakfast and snacking on popcorn (5 grams per three cups) in the afternoon. On the go? Grab a Supergut Prebiotic Bar, which has 10 grams of fiber per serving.
Lounge on your left
Dr. Luo suggests lying on your left side and slightly elevating your head on a comfy pillow if you’re going to kick back after eating. This reduces your odds of a heartburn flare-up by 50 percent, suggests research from Stanford University. That’s thanks to the way this position helps even heavy meals pass directly and quickly from your stomach into your small intestine.
Massage your wrist
Sounds strange, but research in the American Journal of Physiology suggests that stimulating acupressure points can relieve acid reflux symptoms by as much as 40 percent. Applying a small amount of pressure to the point in the center of the underside of your wrist can help stop the esophageal sphincter from overly relaxing, which prevents stomach acid from rising up. Gently press your thumb on the spot between the two tendons in your wrist and move it in circles for two to three minutes to get the benefit.
Snack on bananas
Bananas offer multiple heartburn-busting benefits. Research in Nutrients found that bananas ease reflux symptoms quickly by neutralizing stomach acid. Plus, the fruit is rich in pectin, a soluble fiber that helps keep food moving through the digestive tract, preventing stomach acid buildup that can worsen symptoms.
Reduce stress
“There is a definite link between stress and digestive issues, and a well-established link between gut and brain,” Dr. Luo says. “Stress, in addition to depression and anxiety, can worsen heartburn symptoms.” In fact, a study in Digestive Diseases and Sciences suggests that stress nearly doubles the chances of heartburn.
If you sense tension building, inhale slowly through your nose, then purse your lips and exhale gently so your belly falls. Repeat for three minutes. A nine-month study in the American Journal of Gastroenterology found that those who used a tension-taming deep “belly breathing” technique for 30 minutes a day reduced flare-ups enough to cut their reliance on heartburn meds by 75 percent.
Also smart: Light a candle with a stress-relieving scent like lavender to help keep tension levels down on busy days. One to try: Sand + Fog Eucalyptus and Lavender Scented Candle.
Slip on sweatpants
Feel reflux coming on after eating? If you’re at home, cozying up in comfortable pants is a simple home remedy that helps stop heartburn in its tracks, according to research in Gut. “Tight-fitting clothes may put pressure around the area where the esophagus meets the stomach and increase reflux,” explains Dr. Luo. Simply donning more relaxed attire helps you sidestep the problem altogether.
Try an ancient remedy
Fenugreek, an herb used in ancient Chinese medicine, has been found to alleviate heartburn as well as OTC meds. Research in Nutrients revealed that the plant fiber supplement forms a protective layer over the stomach and esophagus when taken 30 minutes prior to eating.
Sip aloe vera—or chamomile
Researchers reporting in the Journal of Traditional Chinese Medicine found sipping 1/3 oz. of food-grade aloe vera juice twice daily slashed heartburn episodes by 76 percent. That’s an effect that’s better than the acid-reducing drugs ranitidine (Zantac) and omeprazole (Prilosec).
Not into aloe? Try chamomile instead. Research in the journal Nutrients found that chamomile has anti-inflammatory properties that can reduce gastrointestinal discomfort from heartburn. Drink a cup after meals to relieve heartburn.
Take melatonin
The sleep-promoting hormone melatonin is a simple home remedy for nighttime heartburn. “Taking melatonin for nighttime reflux accomplishes two things: It reduces symptoms and allows you to sleep,” says gastroenterologist Niket Sonpal, MD, an adjunct assistant professor of clinical medicine at the Touro College of Osteopathic Medicine. Not only does the natural hormone shield delicate throat tissues from heartburn-triggering irritants, as levels of melatonin in the blood rise, the stress hormone cortisol drops off so you can sink into sleep.
A study in BMC Gastroenterology found that 57 percent of people who took 3 mg melatonin for four weeks experienced a reduction in reflux symptoms, and by week eight, 100 percent of participants reported complete relief from heartburn. Tip: Choose immediate release melatonin, which quickly increases melatonin levels and may provide faster relief. Take it about 30 to 60 minutes before bed.
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