20 Natural Home Remedies for Heartburn to Alleviate Its Symptoms

Summary: Heartburn is a common condition caused by stomach acid flowing back into the oesophagus, resulting in a burning sensation in the chest. Various factors such as large meals, obesity, pregnancy, and certain foods or medications can trigger heartburn. While conventional treatments exist, natural remedies offer a gentler alternative. Simple lifestyle changes like maintaining a healthy weight, eating smaller meals, and avoiding trigger foods can help prevent heartburn. Home remedies such as ginger, aloe vera juice, apple cider vinegar, and chamomile tea may relieve symptoms.

Heartburn, defined by a burning feeling in the chest due to gastric reflux of stomach acid into the oesophagus, is a common discomfort experienced by many individuals. According to a report by the National Library of Medicine, frequent and occasional heartburn is experienced by 9.3%-12.7% of the Australian population. While conventional medications provide relief, exploring natural home remedies offers a gentler and more enduring solution to manage this digestive issue. Let’s delve into several effective natural remedies aimed at relieving heartburn symptoms and fostering digestive well-being.

What causes heartburn?

Heartburn can be triggered by several factors including:

• Big meals: You may be more likely to get heartburn if you eat a lot or if you lie down just after.
• Obesity: Carrying too much weight may irritate the stomach, causing heartburn and acid reflux.
• Certain foods: For some people, eating spicy, fatty, or acidic foods might cause heartburn.
• Pregnancy: The enlarging uterus and hormonal changes that occur during pregnancy can push the stomach higher, which increases the risk of acid reflux.
• Hiatal hernia: Heartburn may result from a hiatal hernia, a condition in which a portion of the stomach pushes through the diaphragm and into the chest cavity.
• Certain medications: Some medications, including calcium channel blockers, NSAIDs (like ibuprofen), and several asthma treatments, might raise your risk of heartburn.
• Smoking: Smoking may relax the lower oesophageal sphincter, which makes it easier for stomach acid to pass through the oesophagus thus, causing heartburn.
• Gastroparesis: Gastroparesis, or delayed stomach emptying, may increase the risk of acid reflux and heartburn by causing the stomach to take longer than usual to empty its contents.
• Tight clothes: Tight belts and other clothing that compress the belly can exacerbate heartburn by pressuring the stomach and pushing acid down the oesophagus.
• Drinking alcohol: Consuming alcohol can relax the lower gastrointestinal tract (LES), making it easier for stomach acid to reflux into the oesophagus. Additionally, it may irritate the lining of the oesophagus, making heartburn sensations worse.

Also read: What does heartburn feel like? Signs it's not a heart attack

Heartburn symptoms

Heartburn occurs when stomach acid flows back into the oesophagus, irritating its lining. This condition is often triggered by dietary choices, lifestyle habits, or underlying medical conditions. 

What does heartburn feel like?

The sensation of heartburn varies from person to person, but common symptoms include: 

• Burning sensation in the chest: Usually behind the breastbone, worsening after eating or when lying down. 
• Sour or bitter taste in the mouth: Caused by stomach acid regurgitating into the throat. 
• Difficulty swallowing: A feeling of tightness or discomfort in the throat. 
• Persistent cough or sore throat: Acid reflux can cause irritation in the throat, leading to coughing or hoarseness of voice. 
• Bloating and belching: Excess gas production can worsen heartburn symptoms. 

If heartburn occurs more than twice a week, it may be a sign of chronic acid reflux or GORD (Gastro-Oesophageal Reflux Disease), which requires medical attention.     

Risk factors and complications associated with heartburn

Certain factors increase the risk of developing heartburn: 

Common risk factors:

• Dietary choices: Spicy, fatty, or acidic foods can trigger heartburn. 
• Overeating: Large meals put pressure on the stomach, leading to acid reflux. 
• Alcohol and caffeine consumption: Both substances relax the lower oesophageal sphincter (LOS), making reflux more likely. 
• Smoking: Weakens the LOS, allowing stomach acid to flow back into the oesophagus. 
• Obesity: Excess weight increases pressure on the stomach, pushing acid upward. 
• Pregnancy: Hormonal changes and increased abdominal pressure can contribute to acid reflux. 
• Medications: Certain pain relievers, anti-inflammatory drugs, and muscle relaxants can worsen symptoms. 

Also read: 10 Home Remedies for Heartburn After Drinking Alcohol

Potential complications of severe or chronic heartburn:

• Oesophagitis: Inflammation of the oesophagus due to prolonged acid exposure. 
• Oesophageal ulcers: Open sores in the oesophagus, leading to pain and difficulty swallowing. 
• Barrett’s oesophagus: A condition where the oesophageal lining changes, increasing the risk of oesophageal cancer. 
• Chronic respiratory issues: Acid reflux can lead to asthma-like symptoms, chronic cough, or recurrent pneumonia. 

If you experience persistent heartburn, it’s important to seek medical guidance to prevent long-term complications. 

Precautions in case of severe heartburn

If you experience severe or persistent heartburn, consider the following precautions: 

• Avoid trigger foods and drinks: Spicy, acidic, and high-fat foods can worsen symptoms. 
• Maintain an upright posture after meals: Stay upright for at least 2-3 hours to prevent acid reflux. 
• Use over-the-counter antacids cautiously: While antacids provide temporary relief, frequent use may indicate an underlying issue. 
• Consult a doctor if symptoms persist: Chronic heartburn may require prescription medications or further evaluation. 
• Monitor for warning signs: Seek immediate medical attention if you experience severe chest pain, difficulty swallowing, or unintentional weight loss. 

How to prevent heartburn?

Preventing heartburn involves making lifestyle and dietary changes to reduce acid reflux episodes. 

Lifestyle changes:

• Eat smaller meals: Avoid overeating to reduce pressure on the stomach. 
• Maintain a healthy weight: Losing excess weight can reduce acid reflux frequency. 
• Avoid lying down after meals: Wait at least 2-3 hours before lying down or sleeping. 
• Sleep with your head elevated: Raising the head of your bed can prevent acid from traveling up the oesophagus. 
• Quit smoking: Smoking weakens the LOS and increases acid reflux risk. 

Dietary modifications:

• Avoid acidic foods: Tomatoes, citrus fruits, and vinegar-based foods can trigger symptoms. 
• Limit caffeine and alcohol intake: Both substances can relax the LOS. 
• Opt for low-fat meals: High-fat foods slow digestion and increase acid production. 
• Stay hydrated: Drinking water helps neutralise stomach acid and aids digestion. 

Home remedies to relieve heartburn naturally

Here are some home remedies that may help in relieving heartburn. However, individual responses may vary, and it is important to consult a doctor if symptoms persist:

• Baking soda: Drink a glass of water gently after adding a teaspoon of baking soda to it. Stomach acid decreases with baking soda.
• Aloe vera juice: The lining of the stomach and oesophagus can be soothed with aloe vera juice. Before meals, consume half a cup of aloe vera juice.
• Ginger: Ginger's inherent anti-inflammatory qualities can aid in calming the digestive tract. You may drink ginger tea or cook with fresh ginger.
• Apple cider vinegar: Despite its acidic nature, apple cider vinegar has the potential to help regulate the acidity of the stomach. Before meals, stir one spoonful of apple cider vinegar into a glass of water and sip.
• Chamomile tea: The anti-inflammatory qualities of chamomile tea can help decrease the symptoms of acid reflux. Make sure to have a cup of chamomile tea before going to bed.
• Slippery elm: The mucus found in slippery elm is well-known for its ability to cover and calm the oesophagus. Supplements containing slippery elm are available as capsules or powder.
• Liquorice root: By coating and shielding the stomach lining, deglycyrrhizinated licorice (DGL) supplements help lessen the heartburn sensations.
• Keep away from trigger foods: Certain meals and drinks may exacerbate the symptoms of heartburn. Spicy meals, citrus fruits, tomatoes, chocolate, coffee, and alcohol are common causes. Try to recognise and stay away from the things that might trigger heartburn.
• Fennel seeds: Chew on a teaspoon of fennel seeds to help lower acidity and calm the stomach after meals.
• Almonds: Consuming a small number of almonds might help reduce stomach acid production and ease the symptoms of heartburn.
• Mustard: Due to its alkaline qualities, consuming a teaspoon of mustard may help neutralise stomach acid.
• Coconut water: Consuming a glass of coconut water will help calm the stomach lining and lessen symptoms of acid reflux.
• Papaya: Rich in digestive enzymes, papaya might help fight against heartburn. Papaya juice or fresh papayas eaten simultaneously may help.
• Banana: The natural antacids in bananas can help neutralise gastric acid. A ripe banana can help relieve heartburn quickly.
• Marshmallow root: Drinking tea made from marshmallow root might help protect the oesophagus and reduce discomfort brought on by acid reflux.
• Cabbage juice: Packed with glutamine, cabbage juice helps protect the stomach lining and combat heartburn.
• Probiotics: Eating foods high in probiotics, such as kefir or yoghurt, might enhance digestion and help maintain a balanced population of gut bacteria, which may lessen the symptoms of heartburn.
• Warm water with lemon: This remedy for heartburn can help reduce stomach acid production, aid in digestion, and neutralise stomach acid.
• Oatmeal: Consuming plain oatmeal might help reduce the symptoms of heartburn and absorb extra stomach acid.
• Chia Seeds: When chia seeds and water are combined, a gel-like substance is produced that coats the stomach lining and lessens symptoms of acid reflux.

When to consult a doctor?

If your heartburn gets worse, lasts longer than two weeks despite using natural remedies, or happens more than twice a week, consult a doctor. For serious symptoms such as dysphagia, unintentional weight loss, chest discomfort, or haemorrhaging, get medical help right away. If heartburn keeps you awake at night and is accompanied by coughing or choking, you should get examined. Seek medical assistance if there are risk factors or a history of oesophageal disorders, or if heartburn interferes with everyday living. Prompt action can avert issues and guarantee effective resolution.

Can a telehealth appointment with an online doctor help with heartburn?

Indeed, heartburn may be successfully treated with a telehealth consultation with an online physician. The doctor may assess symptoms, medical history, and possible causes via video consultation. They can offer tailored suggestions for food adjustments, over-the-counter medications, and lifestyle changes. During follow-up visits, they will keep an eye on your progress and modify your therapy as necessary. Particularly for treating mild to severe heartburn, telehealth provides easy access to medical knowledge. If symptoms worsen or continue after therapy, an in-person examination can be required for additional testing and assessment.

How telehealth services help in alleviating heartburn?

With the growing availability of telehealth services, managing heartburn has become more convenient. Online consultations with healthcare professionals allow individuals to receive expert advice, prescriptions, and treatment recommendations from the comfort of their homes. 

Benefits of telehealth for heartburn management:

• Immediate access: Connect with AHPRA-accredited online doctors or health practitioners 24/7 through telehealth appointments. 
• Online prescriptions: Get medication through instant scripts within 15 minutes without visiting a clinic. 
• Medical certificates: Access online medical certificates for work, school or to fulfil carer’s responsibilities.  
• Online referrals: Get instant online doctor referrals to specialists, blood tests, pathology tests, and radiology tests. 

If frequent heartburn affects your quality of life, consulting a doctor via telehealth can provide effective solutions. 

Frequently Asked Questions

1. What can I drink to relieve heartburn?

To soothe heartburn, you can try drinking herbal teas such as chamomile, ginger, or liquorice root tea, as they are known to reduce acidity. Additionally, savouring a glass of aloe vera juice or almond milk may relieve inflammation.

2. Does milk help heartburn?

While milk can provide short-term relief for some people by regulating stomach acidity, it can also trigger acid production in others, exacerbating heartburn. Moreover, the fat content in milk may ease the lower oesophageal sphincter, permitting acid backflow into the oesophagus and aggravating symptoms. Hence, some individuals may find milk helpful for mild heartburn, but it’s not universally beneficial.

3. Does drinking water relieve heartburn?

Drinking water can help reduce the concentration of gastric acid and provide short-term relief from heartburn symptoms for some people. However, it is important to drink water in small quantities rather than large quantities, as gulping large amounts of water can worsen heartburn by inflating the stomach and increasing pressure on the oesophageal sphincter. Additionally, keeping well hydrated can prevent heartburn by diluting the concentration of stomach acid.

Incorporating natural home remedies into your everyday routine can offer efficient alleviation from heartburn. However, it is essential to consult with a healthcare professional before initiating a different regimen, especially if you have preexisting health problems or are pregnant. By utilising the strength of the natural world and making mindful lifestyle choices, you can soothe the fiery sensation of heartburn and embrace a more synchronized bond with your digestive system.