Heartburn is common and often very unpleasant. It’s triggered when stomach acid backs up into the esophagus. It can make you feel as if someone has lit a small bonfire in your chest that’s burning its way up to your neck.
You’re probably well aware that medications can help calm the burn, but natural heartburn remedies and lifestyle changes may be another way to get relief.
“For many people, the lasting fix isn’t something you reach for mid-attack — it’s the habits that prevent the attack in the first place,” says American Gastroenterological Association spokesperson Sara Ghoneim, MD, a gastroenterologist at Massachusetts General Hospital in Boston.
Here’s a rundown of some of the most commonly used home remedies for heartburn.
Do Herbal Heartburn Remedies Work?
People have used herbal remedies such as ginger, licorice, or chamomile tea to treat heartburn symptoms for ages. However, there isn’t much research to back up their effectiveness or how much you should take to get relief.
Still, these botanicals are known to have health benefits that may help reduce symptoms of heartburn.
Ginger. Often used as a digestive aid, it helps food move more easily through your stomach. It has also been shown to slow the production of stomach acid and fight inflammation.
Licoriceor licorice root. It increases mucus that lines the esophagus, protecting it from stomach acids.
Chamomile tea. It helps with digestion and has anti-inflammatory properties that can calm inflammation in the esophagus.
Other herbal remedies used to treat heartburn symptoms include aloe vera, marshmallow root, slippery elm, and turmeric.
Though research is limited for most herbal remedies for heartburn, one herbal supplement that has been well researched is a product called Iberogast. It is made with nine different herbs, including:
- Angelica
- Caraway
- Clown’s mustard plant
- German chamomile
- Greater celandine
- Lemon balm
- Licorice
- Milk thistle
- Peppermint
Some studies have shown that Iberogast may reduce heartburn. But it’s not clear which herb in the mix relieves symptoms. Plus, peppermint oil can actually worsen heartburn, so it’s not a good idea to take it if you have gastroesophageal reflux disease (GERD), which is a serious and chronic form of heartburn.
“Natural doesn’t automatically mean ‘safe,’” says Ghoneim. “Herbal supplements can interact with medications and aren’t tightly regulated, so run these by your doctor or pharmacist first, especially if you’re pregnant or taking other medications.”
Are There Any Other Natural Treatments for Heartburn?
Baking soda may keep your cookies and cakes light and airy, but you may not know that “baking soda dissolved in water (about half a teaspoon in a glass) acts as a homemade antacid by neutralizing stomach acid,” says Ghoneim. “Though it’s high in sodium and shouldn’t become a daily habit.”
Alginates, which are derived from seaweed, are available over the counter (OTC) as chewables, powders, or liquids. When mixed with stomach acid, alginates form a barrier between your stomach and esophagus, preventing acid from flowing back into your esophagus.
Probiotics have been shown in some studies to improve symptoms of heartburn by helping with digestion and reducing inflammation brought on by acid in the esophagus.
Melatonin, a hormonal supplement used to aid sleep, has been suggested to help relieve heartburn. But the research is mixed as to whether it is effective for this or any other gastrointestinal symptoms.
Can Diet Changes Help With Heartburn?
Some foods, such as citrus, spicy, or tomato-based foods, are acidic and can irritate your esophagus, while others, such as coffee, chocolate, alcohol, and peppermint, relax the valve between the esophagus and stomach, allowing acid to rise into the esophagus. Avoiding these types of food may help ease heartburn symptoms.
There are foods that you can eat to prevent or ease heartburn, including high-fiber foods, water-based foods, and alkaline foods.
High-fiber foods can make you feel full and prevent you from overeating, which is a common cause of heartburn. These include whole grains, green vegetables, and root vegetables. Water-based foods such as celery, cucumbers, watermelon, or broths can dilute stomach acids.
Foods with higher pH levels are alkaline and may balance stomach acids. Alkaline foods include melons, grains, nuts, and cauliflower. Some people with heartburn turn to an alkaline diet, which promotes eating alkaline foods and drinking lots of water while decreasing the intake of processed foods, alcohol, meats, and sugar.
The alkaline diet has been around for years but has gained attention recently for claims that it may support weight loss, reduce inflammation, and even help prevent or treat cancer. Studies have shown some health benefits with the alkaline diet, but researchers note that these are more likely due to its overall healthy eating pattern rather than changes in body pH.
How to Treat Heartburn at Home
A few simple strategies can help soothe the burn of heartburn:
Lose weight. Extra belly fat can press against the stomach, forcing acids up into the esophagus. Follow a diet and exercise program to shed extra pounds.
Tilt up. Put wood blocks under your bed to raise the head about 6 inches. Don’t bother raising your pillows, though — it's not effective for heartburn.
Keep a diary. Write down what you’ve eaten and when your heartburn symptoms occur so you can pinpoint which foods are your triggers and avoid them.
Loosen your belt. Ditch the skin-tight jeans. Tight clothes put extra pressure on the abdomen.
Toss the cigarettes. Smoking can reduce the effectiveness of the muscle that keeps acids in the stomach. For this, and so many other health reasons, it’s always the perfect time to quit.
Can Drinking Milk Help My Heartburn?
You may have heard that drinking a glass of milk can relieve heartburn. It’s true that milk can temporarily buffer stomach acid, but nutrients in milk, particularly fat, may stimulate the stomach to make more acid.
Even though milk might not be a great heartburn remedy, it’s a rich source of bone-building calcium. Try fat-free skim milk and don’t overdo it. Drink no more than 8 ounces of skim milk at a time, ideally as a snack in between meals. Overfilling the stomach may increase heartburn.
Is Chewing Gum an Effective Way to Get Heartburn Relief?
It may sound strange, but gum stimulates the production of saliva, which is an acid buffer. Plus, chewing gum makes you swallow more often, which pushes those nasty acids back out of your esophagus. When you pick a pack of gum, just make sure it’s sugar-free to protect your teeth.
Baking Soda vs. Antacids for Heartburn: What Should You Know?
Baking soda is not recommended for long-term use because it’s a salt, too much of which can cause a host of other health issues. Taking too much can also make your body too alkaline.
Common OTC antacids are typically calcium-, magnesium-, or aluminum-based. They work similarly by neutralizing acids in the stomach and esophagus. They work best when taken one hour after eating or when you are experiencing heartburn.
Both baking soda and antacids can interfere with other medications, so it is important to talk to your doctor about the medications you take.
Home Remedies for Heartburn in Pregnancy
Heartburn during pregnancy is fairly common. It is often caused by an increase in hormones and growing pressure on the stomach by the fetus, and it can last — and even worsen —throughout the entire pregnancy.
Following similar natural remedies may help, such as changing what, when, and how you eat; elevating the head of your bed; drinking milk; and chewing gum. But if you’re considering an herbal supplement, speak to your doctor first.
When to See a Doctor for Heartburn
If you have heartburn more than a couple of times a week and no remedy seems to help, it may be more than just discomfort. Over the years, it can lead to complications. A doctor can confirm whether it's GERD, rule out other conditions, and discuss longer-term treatment, says Ghoneim.
FAQs on Natural Home Remedies for Heartburn
What foods commonly trigger heartburn?
Foods that are spicy or high in fat or salt, such as fast foods and processed foods, can trigger heartburn. Other triggering foods include cheese, chocolate, tomato-based sauces, alcohol, peppermint, carbonated drinks, and citrus fruits.
What are the long-term risks of untreated heartburn?
Chronic, untreated heartburn can lead to GERD and permanent damage to your esophagus, such as esophageal strictures (narrowing of the esophagus due to scarring), Barrett’s esophagus (changes to the structure of the esophagus), or even esophageal cancer.
What are the best sleeping positions for acid reflux?
The best sleeping positions to avoid acid reflux are sleeping on your left side and raising the head of your bed by 6 to 8 inches using blocks.
Is coffee bad for heartburn?
Yes, coffee can cause acid reflux and heartburn due to its acidity, caffeine content, and temperature.
