Heartburn, also known as acid reflux, is a common condition that many people experience from time to time. It is characterized by a burning sensation in the chest, often after eating, which might be worse at night or when lying down. While over-the-counter medications are available, many people prefer to use natural remedies for relief. Here are ten natural remedies that can help alleviate heartburn, along with three that are best avoided. 1. Ginger Ginger has long been used as a natural treatment for various gastrointestinal issues. It has anti-inflammatory properties that can help reduce the production of stomach acid and soothe the digestive tract. How to Use: Drink ginger tea by steeping fresh ginger slices in hot water. Chew on a small piece of fresh ginger. Add grated ginger to meals. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/ 2. Aloe Vera Juice Aloe vera juice is known for its soothing properties. It can help reduce inflammation in the stomach and esophagus, providing relief from heartburn. How to Use: Drink a quarter cup of aloe vera juice about 20 minutes before meals. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139237/ 3. Apple Cider Vinegar Apple cider vinegar is believed to balance stomach acid levels, which can prevent heartburn. However, it should be used cautiously as it is acidic. How to Use: Mix one to two teaspoons of apple cider vinegar in a glass of water and drink before meals. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/ 4. Chamomile Tea Chamomile tea is a natural relaxant that can help soothe the stomach and esophagus. It also reduces stress, which is a common trigger for heartburn. How to Use: Drink chamomile tea 30 minutes to an hour before bedtime. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/ 5. Baking Soda Baking soda (sodium bicarbonate) is a natural antacid. It neutralizes stomach acid, providing quick relief from heartburn. How to Use: Dissolve a teaspoon of baking soda in a glass of water and drink it. Trusted Source: https://www.ncbi.nlm.nih.gov/books/NBK507813/ 6. Licorice Root Licorice root contains compounds that help increase the mucous coating of the esophageal lining, protecting it from stomach acid. How to Use: Drink licorice tea or take deglycyrrhizinated licorice (DGL) supplements. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4062956/ 7. Slippery Elm Slippery elm is a natural remedy that thickens the mucous lining of the stomach, creating a barrier against acid. How to Use: Mix a tablespoon of slippery elm powder in water and drink it after meals. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4333976/ 8. Bananas Bananas are naturally low in acid and can help coat the lining of the esophagus, reducing irritation. How to Use: Eat a ripe banana to help soothe heartburn symptoms. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683509/ 9. Yogurt Yogurt can be soothing for the esophagus and is also a good source of probiotics, which support gut health. How to Use: Eat a small bowl of plain, low-fat yogurt when you feel heartburn coming on. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855205/ 10. Fennel Seeds Fennel seeds have compounds that can help soothe the stomach lining and improve digestion. How to Use: Chew on fennel seeds after meals or make fennel tea by steeping the seeds in hot water. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6152137/ Remedies to Skip While many natural remedies can be beneficial, some are best avoided due to potential side effects or lack of efficacy. 1. Milk While milk may provide temporary relief by coating the esophagus, it can stimulate the stomach to produce more acid, potentially worsening heartburn in the long run. Why to Skip: The fat content in milk can lead to increased acid production. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4975864/ 2. Peppermint Peppermint can relax the lower esophageal sphincter, which might allow stomach acid to flow back into the esophagus, worsening heartburn. Why to Skip: It can exacerbate symptoms of acid reflux. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339333/ 3. Citrus Fruits Citrus fruits like oranges, lemons, and grapefruits are highly acidic and can aggravate heartburn symptoms. Why to Skip: High acid content can irritate the esophagus. Trusted Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4118530/ Conclusion Heartburn can be an uncomfortable and persistent issue, but natural remedies offer a variety of options for relief. From ginger and aloe vera juice to yogurt and bananas, there are several ways to soothe the symptoms without relying on medication. However, it is crucial to know which remedies might do more harm than good, such as milk, peppermint, and citrus fruits. Always consider consulting with a healthcare professional before starting any new treatment, especially if you have chronic or severe heartburn. Natural remedies can be effective, but they should complement, not replace, medical advice and treatment.
