If you struggle with acid reflux or its more chronic version, GERD (gastroesophageal reflux disease), you are not alone. Millions of people experience that uncomfortable burning sensation in the chest or throat after eating. While medications like proton pump inhibitors (PPIs) and antacids can help, many people look for natural remedies to relieve their symptoms. But which ones actually work, and which are more myth than medicine? Here is a comprehensive look at some of the most popular natural approaches to easing acid reflux.
Before exploring remedies, it helps to understand why acid reflux happens. Acid reflux occurs when the lower esophageal sphincter (LES), the muscle that acts like a valve between the stomach and esophagus, becomes weak or relaxes at the wrong time. This allows stomach acid to flow back into the esophagus, causing irritation.
Common triggers include large meals, spicy or fatty foods, caffeine, alcohol, lying down after eating, and carrying extra weight around the abdomen. Stress can also make symptoms worse. You can read more about these triggers on the Mayo Clinic’s page on GERD.
While lifestyle changes are often the first line of defense, many people explore natural treatments to reduce symptoms or avoid long-term use of medication.
Overeating puts pressure on the LES, which increases the chances of acid reflux. Try eating smaller portions more often instead of three large meals. This approach helps your stomach empty more efficiently and lowers the risk of acid backing up into your esophagus. The Cleveland Clinic highlights smaller meals as a key strategy.
If you experience heartburn at night, raising the head of your bed by six to eight inches can help keep stomach acid in the stomach. The American College of Gastroenterology recommends using a wedge pillow or placing blocks under your bed frame. Simply stacking pillows does not work as well and can put your body in a bent position that might worsen reflux.
Some studies suggest that chewing sugar-free gum for about 30 minutes after eating may help reduce acid levels in the esophagus by increasing saliva production. A small study published in the Journal of Dental Research found this might be an effective way to neutralize acid (source here).
Ginger has natural anti-inflammatory properties and may help reduce irritation in the digestive tract. A review in the journal Food & Function notes ginger’s potential benefits for digestive health (study here). Many people drink ginger tea or add fresh grated ginger to meals. Be careful not to overdo it, since large amounts can worsen symptoms for some.
Licorice root may help increase the mucus coating in the esophagus, which provides protection from stomach acid. To avoid side effects such as raised blood pressure, use deglycyrrhizinated licorice (DGL). The National Center for Complementary and Integrative Health explains more about its uses and cautions.
You might have heard that apple cider vinegar (ACV) helps with acid reflux. The theory is that it increases stomach acidity, which can improve digestion in some cases. However, there is little scientific evidence supporting this. A review in Current Gastroenterology Reports concluded there is not enough data to recommend ACV for reflux (reference here). If you try it, dilute a teaspoon in a large glass of water and monitor your response.
Aloe vera is known for soothing burns on the skin, and some people use it internally to help with reflux. A pilot study published in the Journal of Traditional Chinese Medicine found aloe vera syrup reduced heartburn symptoms (read the study). Make sure you buy a product labeled for internal use and free of laxative components like aloin.
Extra abdominal fat can push on the stomach, forcing acid up into the esophagus. Research consistently shows that weight loss can reduce GERD symptoms. The American Gastroenterological Association lists weight management as one of the most effective lifestyle strategies.
Not all natural remedies are backed by science. Baking soda is sometimes suggested because it neutralizes stomach acid, but it contains a lot of sodium and can disrupt the body’s acid-base balance if overused. Drinking milk may feel soothing at first, but because milk contains fat and protein, it can later stimulate more acid production, which may make symptoms worse.
Natural remedies and lifestyle changes can be very helpful, but they are not a substitute for medical care when needed. Contact your doctor if you experience:
These could be signs of more serious conditions that need medical attention.
Natural remedies can be a valuable part of managing mild acid reflux and may reduce the need for medications. Keep in mind that what helps one person might not work for another. Pay attention to your own triggers, keep a food and symptom journal, and be patient as you adjust your habits.
Always consult your healthcare provider before starting new supplements or making significant dietary changes, especially if you are on prescription medications. With a thoughtful approach, you can find relief and improve your quality of life.
Note: This post does not represent medical advice. Please consult a medical professional if you believe you may have reflux or GERD.
