Home Remedies For Heartburn

Heartburn (or acid reflux) is painful!

If you’ve ever suffered from it, you’ll be glad there are plenty of home remedies for heartburn.

Most of them simple solutions too.

Sometimes it can be so painful, people think they’re having a heart attack, quick relief is needed and welcomed.

A bit of anatomy here, to explain where the heartburn comes from:

The esophagus carries food and liquid to the stomach. A muscular valve, is located at the end of the esophagus between the esophagus and stomach.

This muscle is known as the lower esophageal sphincter (LES). The sphincter needs to maintain a certain pressure to keep the end of the esophagus closed so that stomach juices are not admitted. The LES muscle should only open when food is passed into the stomach.

Causes of Heartburn

First and foremost, always seek the advice of your health professional. Heartburn is a symptom, not a disease in itself so it’s important to seek expert advice.

Once you’ve ascertained that there isn’t a serious underlying cause for your heartburn you can start to look at the common triggers.

These triggers vary from person to person. For example, I can’t eat pasta and bread together (no garlic bread with my pasta meal!). Eating lentil soup with bread is also a culprit for me.

However, I recently discovered I have a wheat allergy so it’s also worth while getting tested for allergies

I now avoid any wheat products which seems to be working so far!

For other people, this combination is fine.

So take note of what you’ve eaten and use a process of elimination.

Common food triggers for heartburn:

Various foods can spark heartburn for different people. Some options are culprits more often than not. Let’s explore some of these common triggers and how they contribute to heartburn.

Spicy Foods

Craving that kick of heat? Whether it’s chili peppers or a dousing of hot sauce, spicy foods might be calling your name.

Unfortunately, these tasty delights contain capsaicin.

This compound can cause the lower esophageal sphincter to relax.

When this “gate” to your stomach doesn’t close tightly, acid can sneak back up into your esophagus. So, that fiery bite can lead to fiery pain.

Citrus Fruits

Think of oranges, lemons, and grapefruit.

While packed with nutrients, their high acidity can spell trouble for those susceptible to heartburn.

The acidity in these fruits can irritate the esophageal lining, aggravating symptoms. Consider moderating your intake if heartburn is a frequent problem.

Tomato-Based Products

Tomatoes are the base of many beloved dishes.

From tangy ketchup to savory salsa, tomato-based products hold a special place in our kitchens.

However, their acidic nature links them to heartburn. When your meal relies heavily on tomato sauce or similar products, it might contribute to that uncomfortable burn.

Fried and Fatty Foods

There’s nothing quite like a plate of crispy fried chicken or fresh-out-of-the-oil French fries.

Yet, these indulgent options are high in fats. High-fat foods slow down digestion. This means your stomach stays fuller, longer.

With increased stomach pressure, it’s easier for acid to escape back into the esophagus.

Chocolate and Caffeinated Beverages

Rich, delectable chocolate—many can’t pass it up. The problem?

Chocolate contains caffeine and theobromine, both of which can relax the esophageal sphincter.

Besides chocolate, coffee and soda, with their high caffeine content, can also trigger heartburn symptoms.

Additional Triggers to Consider

Some surprising items can also make your heartburn worse. Keep an eye on the following:

Alcohol: Both beer and spirits can irritate the digestive tract.
Red Wine: While delightful for some, it can increase acid production.
Black Pepper: This common seasoning can irritate the lining of the esophagus.
Garlic: Known for its robust flavor, garlic can cause heartburn in some.
Raw Onions: Though they offer a crunch, raw onions are infamous for causing heartburn.
Spicy Foods: As mentioned, they can be a big trigger.
Large Meals: Eating large portions can stretch the stomach and increase pressure.
Fatty Meals: Like fried foods, these slow digestion.
Chocolate: This treat has already been discussed but bears repeating.
Citrus Fruits and Juices: Lemonade, anyone? These are high on the acid chart.
Caffeinated Drinks: Coffee, tea, and soda are usual suspects.
Peppermint: Surprisingly, it can relax the sphincter muscle, allowing acid backup.
Tomatoes: From raw to cooked, they’re often linked to heartburn.
Medications: Talk to your doctor if your medications are causing heartburn.
Stress: High stress can affect the digestive process and exacerbate heartburn.

The most common trigger is eating too much!

Too much food stretches the stomach, causing you to feel “stuffed”.

This puts pressure on the muscle that keeps stomach acids from moving in the wrong direction.

So juices come back up and cause the burning sensation of acid reflux.

Fatty foods are a big no no if you’re prone to heartburn. Fatty foods take longer to digest which makes your stomach produce more acid.

This, in turn, irritates your digestive system and can lead to a lazy, relaxed LES muscle.

When this happens, you’re more likely to have the contents splash back up and cause the painful burning.

Exercise!

Yes, exercise can cause heartburn, but don’t use it as an excuse not to do any…

Common sense is required here, don’t eat a massive meal then go and do a pile of ab crunches, or an intensive yoga session.

The Downward Dog (yoga position) sends those stomach acids in the wrong direction!

Allow at least 2 hrs after a meal before exercising.

Home remedies for heartburn can be very effective, and often better than over the counter medicines for some people.

Raw Organic Apple Cider Vinegar

This a great, fast-acting home remedy for heartburn and probably my favorite.

Take one tablespoon of apple cider vinegar mixed in about 4 ounces of purified water before a meal.

This helps to calm the stomach and aids digestion.

Organic Baking Soda

Here is that wonderful product again, baking soda! Just make sure you check with your health professional before taking it as it has contraindications for some illnesses.³

Take a spoonful mixed in a glass of water and drink before it stops fizzing.

Aloe Vera Juice

Aloe Vera is a plant great for soothing burns, including sunburn, but it has other uses.

Because it reduces inflammation, Aloe Vera Juice can also help to alleviate heartburn.

Take 1/2 a cup of Aloe Vera juice before meals taken cool or at room temperature.

Be aware it can have a laxative effect, but there are brands that have the laxative element removed.

Ginger

Ginger root can help with a number of digestive issues, from nausea to acid reflux. Drink a cup of fresh ginger tea about 20 to 30 mins before a meal to help act as an acid buffer.

You can buy ginger teabags in most grocery stires now, and this works, but fresh ginger is better.

Ingredients
3 small slices of ginger root
2 cups of water

Method

Simmer the root in water for around 30mns.
Strain off the ginger root.
Cool and drink 20 to 30 mns before a meal

Chamomile

This wonderful herb is used for many ailments, heartburn being one of them.⁴

You can buy tea bags at grocery stores or source the dried flower petals at health food stores.

Drink a cup when you feel the symptoms starting.

Chamomile is also known as a stress buster, so a cup before you go to bed has the double effect of helping you sleep and taking care of that acidic tummy.

Ingredients

1 tsp dried chamomile flower petals
Strainer or infusion mug/cup
1 cup of boiling water
Honey or lemon (optional)

Directions

Boil one cup of water in a cooking pot, reduce the heat.
Stir in 1 teaspoon of dried chamomile petals
Let simmer for 45 seconds.
Remove from heat and let the petals soak for another minute or two
Strain using the strainer or infusion cup
Add honey or lemon if using

Mustard

If you can bear it, take a teaspoon when you feel the symptoms!

Almonds

Nuts are useful for many things, not just for snacking on.⁵

Eat a few after a meal, don’t stuff yourself as too many can have the opposite effect and trigger an attack of heartburn!

If you have any home remedies for heartburn that work for you, please leave a comment below