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9 natural remedies for heartburn
9 natural remedies for heartburn
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Heartburn, characterised by a burning sensation in the chest, is a common condition that many people experience. It occurs when stomach acid flows back into the oesophagus, causing irritation. This can be triggered by various factors, including certain foods, lifestyle habits, and underlying health conditions. While occasional heartburn is usually not a cause for concern, frequent or severe heartburn can significantly impact quality of life and may indicate a more serious condition known as gastroesophageal reflux disease (GERD).


Understanding the causes and symptoms of heartburn is crucial for effective management. Common symptoms include a burning sensation in the chest, a sour or bitter taste in the mouth, and difficulty swallowing. These symptoms often worsen after eating, lying down, or bending over. Identifying and avoiding triggers, such as spicy foods, caffeine, and alcohol, can help prevent heartburn episodes.


Fortunately, there are several remedies that can help alleviate heartburn symptoms. This article explores both natural and lifestyle approaches to managing heartburn, providing practical tips for relief.


Natural remedies1,2

Known for its anti-inflammatory properties, ginger can help soothe the digestive tract
Known for its anti-inflammatory properties, ginger can help soothe the digestive tract

Ginger
Known for its anti-inflammatory properties, ginger can help soothe the digestive tract. Drinking ginger tea or chewing on a small piece of ginger can alleviate heartburn symptoms.

Apple cider vinegar can help balance stomach acid levels
Apple cider vinegar can help balance stomach acid levels

Apple cider vinegar
Although acidic, apple cider vinegar can help balance stomach acid levels. Diluting a tablespoon of apple cider vinegar in a glass of water and drinking it before meals may prevent heartburn.

Aloe vera juice can reduce inflammation in the oesophagus and stomach
Aloe vera juice can reduce inflammation in the oesophagus and stomach

Aloe vera juice
Aloe vera juice can reduce inflammation in the oesophagus and stomach. Drinking a small amount before meals can help prevent heartburn.

Bananas are full of minerals and may help prevent heartburn
Bananas are full of minerals and may help prevent heartburn

Bananas
Bananas are an alkalising food that are full of minerals and may help prevent heartburn.


Dietary and lifestyle changes

Identifying and avoiding trigger foods can significantly reduce heartburn episodes
Identifying and avoiding trigger foods can significantly reduce heartburn episodes

Avoid trigger foods
Certain foods and beverages can trigger heartburn. Common culprits include spicy foods, citrus fruits, chocolate, caffeine, and alcohol. Identifying and avoiding these triggers can significantly reduce heartburn episodes.3

Eat smaller, more frequent meals to prevent heartburn
Eat smaller, more frequent meals to prevent heartburn

Eat smaller meals
Large meals can put pressure on the lower oesophageal sphincter, leading to heartburn. Eating smaller, more frequent meals can help prevent this.

Losing weight through a balanced diet and regular exercise can reduce heartburn symptoms
Losing weight through a balanced diet and regular exercise can reduce heartburn symptoms

Maintain a healthy weight
Excess weight can increase abdominal pressure, pushing stomach acid into the oesophagus. Losing weight through a balanced diet and regular exercise can reduce heartburn symptoms.

Sleeping with the head of your bed elevated can prevent stomach acid from flowing back into the oesophagus
Sleeping with the head of your bed elevated can prevent stomach acid from flowing back into the oesophagus

Elevate the head of your bed
Sleeping with the head of your bed elevated can prevent stomach acid from flowing back into the oesophagus during sleep. Using a wedge pillow or raising the bed frame can be effective.

Avoid lying down after meals
Avoid lying down after meals

Avoid lying down after meals
Lying down immediately after eating can exacerbate heartburn. It is advisable to wait at least two to three hours before lying down or going to bed.


Did you know?

DID YOU KNOW?
Did you know that bananas can help alleviate heartburn? This low-acid or alkaline fruit can help neutralise stomach acid by coating an irritated oesophageal lining (tube that connects throat to stomach). Bananas are also rich in pectin – a soluble fiber that keeps food moving through the digestive tract. This can increase satiety, so you’re less likely to overeat.


References

  1. Heartburn Treatment. WebMD. Available at: https://www.webmd.com/heartburn-gerd/heartburn-relief-tips.
  2. 6 Acid Reflux Home Remedies. Gastroenterology Consultants of San Antonio. Available at: https://www.gastroconsa.com/6-acid-reflux-home-remedies/.
  3. Common Heartburn Triggers. WebMD. Available at: https://www.webmd.com/heartburn-gerd/triggers.

Healthful is a digital media publisher dedicated to providing informative content about health and wellness. It is important to note that Healthful does not provide professional medical advice, diagnosis, or treatment. For personalised health concerns or before initiating any treatment plan, it is essential to consult with your healthcare provider. Stay informed, stay healthful for you.

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