9 Acid Reflux Home Remedies

Medically reviewed by Maria Sarino, MD FACT CHECKED

When stomach acid runs back up into the esophagus, it causes a burning feeling in the chest or neck. This disease is known as acid reflux.

This condition could be caused by several factors, such as eating spicy foods, lying down after eating, and eating large meals.

Several home remedies could help to relieve the symptoms of acid reflux. These home remedies include eating smaller meals, avoiding trigger foods, and elevating the head of the bed.

If you are looking for ways to relieve the symptoms of acid reflux, then read on for some helpful tips.

The following are the home remedies for acid reflux-

  1. Stop Smoking

    Smoking weakens the lower esophageal sphincter, which is the muscle that separates the stomach from the esophagus. This could cause stomach acid to leak back into the esophagus and lead to heartburn.

    If you’re a smoker and you have acid reflux, quitting smoking is one of the useful things you could do to improve your symptoms.

    There are several resources available to help you quit smoking, such as support groups, smoking cessation programs, and medication.

  2. Utilizing Relaxing Methods

    You could learn some calming techniques. This could help you to relax and to focus on something other than your symptoms. Some good calming techniques include

    • Deep Breathing
      Deep breathing exercises could help to relax the body and reduce the amount of stomach acid that is produced.

      To do a deep breathing exercise, sit in a comfortable position and take a deep breath in through your nose.

      Hold your breath for a few seconds and then exhale slowly through your mouth. Repeat this exercise a few times until you feel your symptoms start to improve.

    • Progressive Muscle Relaxation
      Progressive muscle relaxation is a technique that could help to reduce the tension and muscle spasms that could contribute to reflux.

      To do progressive muscle relaxation, you first need to find a comfortable position.

      Once you are satisfied, you could start by tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head.

      Try to hold each muscle group for at least five seconds before releasing and moving on to the next group.

      You should feel your muscles loosen and your body relax as you do this exercise. If you find that your mind starts to wander, simply focus your attention back on your breathing.

    • Visualization
      Visualization is a technique that could be used to relax the mind and body, and it is effective in the treatment of acid reflux.

      When you visualize, you focus your attention on a positive image or thought.

      This could help to relax the muscles in the stomach and esophagus, preventing the contents of the stomach from flowing back up.

    • Meditation
      Meditation could help to relax the mind and body, which could in turn help to reduce the symptoms of acid reflux.
    • Yoga
      Yoga is a form of exercise that could help to strengthen the LES(lower esophageal sphincter) muscle and improve your overall digestion.

      It could also help to reduce stress, which could trigger Acid Reflux.

      There are many different Yoga poses that could be beneficial, but some of the best include the Camel pose, the Child’s pose, and the Fish pose.

    • Tai Chi
      Tai Chi is a type of martial art that involves slow, gentle movements.

      A research has shown that Tai Chi could help to reduce stress and anxiety, which could trigger acid reflux.

      Tai Chi could also help to improve digestion and strengthen the muscles in the esophagus, which could help to prevent acid reflux.

    • Aromatherapy
      Aromatherapy is one of the most popular home remedies for acid reflux. This natural treatment involves inhaling the fumes of certain essential oils.

      Some people also apply the oils to their skin or add them to baths.

      Calming techniques could be very effective in reducing the symptoms of acid reflux.

      If you could learn to relax and focus on something other than your symptoms, you will likely find that your symptoms lessen.

  3. Staying Away From Triggers

    There are a few foods and substances that are known triggers for acid reflux symptoms. These include caffeine, alcohol, fatty foods, and spicy foods.

    If you suffer from acid reflux, it’s important to avoid these trigger substances as much as possible.

  4. Including Ginger In Your Diet

    Ginger has long been used as a natural remedy for heartburn and other digestive issues.

    Ginger root is thought to be a natural anti-inflammatory agent that could help to soothe the digestive tract. It is also believed to have properties that could help to neutralize stomach acid.

    There are a few different ways to add ginger to your diet:

    • Ginger tea: Steep freshly grated ginger in boiling water for 5-10 minutes.
    • Ginger juice: Add ginger juice to water, smoothies, or other beverages.
    • Ginger supplements: Look for ginger supplements at your local health food store.
  5. Keeping A Healthy Weight

    If you experience occasional heartburn or acid reflux, making some lifestyle changes may be all you need to find relief. One minor modification you could make is to maintain a moderate weight.

    Carrying extra weight could put extra pressure on your stomach, causing the contents to back up into your esophagus. This is especially true if you are carrying extra weight around your abdomen.

  6. Chewing Sugarless Gum

    The idea behind chewing gum is that it increases saliva production, which could help neutralize stomach acid.

    It also promotes swallowing, which could help clear away acid that has refluxed into the esophagus.

    If you’re going to try this remedy, look for a sugar-free gum that contains xylitol. Xylitol is a sugar alcohol that has been shown to have a beneficial effect on acid reflux.

    When choosing a gum to chew, avoid any that contain mint or citrus flavoring. These could make acid reflux symptoms worse.

  7. Consider Drinking Herbal Tea

    There are a variety of herbal teas that could help relieve symptoms, including chamomile tea, ginger tea, lemongrass tea licorice tea, and marshmallow tea.

    Some people may find that one type of tea is more effective than another, so it may be worth trying a few different kinds to see what works best.

    Chamomile and licorice tea could possibly help reduce inflammation in the Digestive system.

  8. Include Foods High In Fibre In The Diet

    Foods that are high in fiber could help to reduce the amount of stomach acid that flows back up into the esophagus, as well as help bulk up the stool and provide relief from constipation.

    Some high-fiber foods to add to the diet include fruits, vegetables, whole grains, and legumes.

    There are a few things to keep in mind when adding fiber to your diet. Increase your fiber intake gradually to give your body time to adjust. Start with a few extra grams of fiber per day and then increase as needed.

    Make sure you are getting enough water to drink as well. Fiber could cause digestive issues if you don’t drink enough water.

  9. Maintaining A Food Diary

    Keeping a food diary is a better way to identify your triggers and figure out which foods to avoid.

    There are several ways to maintain a food journal. You could use paper and pencil, or you could use a mobile app.

    Whichever method you choose, be sure to be consistent in tracking what you eat and how it makes you feel.

Final Remark

There are many different acid reflux home remedies that you could try. Some of the most popular include eating small meals, avoiding foods that trigger acid reflux, and sleeping with your head elevated.

If you are suffering from acid reflux, try one of these home remedies and see if it helps. If symptoms persist, it is important to see a doctor to rule out other potential causes.

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