Trying Natural Remedies
Drink a glass of nonfat milk for immediate relief. Milk has a natural soothing feeling and can neutralize stomach acid, so pour yourself a glass whenever you have heartburn. Sip the milk slowly for prolonged relief so you don’t feel as much pain. However, milk only offers you temporary relief, so you may need to try something else to manage more severe heartburn. Avoid whole milk since the fat content could make you feel bloated or trigger more acid reflux.Variation: You can also use low-fat yogurt instead of milk, which will also introduce probiotics that aid digestion into your system.
Enjoy chamomile tea if you have an upset stomach. Boil enough water to fill a mug and steep a bag of chamomile tea in it. Slowly sip your tea while it’s still hot to help relieve your stomach and stop your heartburn. You can have up to 5 servings of chamomile tea each day whenever you experience heartburn. You can buy chamomile tea from your local grocery store. Chamomile has antioxidants and anti-inflammatories, which relax stomach muscles and neutralized acid so it’s not as irritating.
Use milk of magnesia when you have heartburn paired with indigestion. Milk of magnesia contains alkaline compounds that help dilute stomach acid, so it may soothe your heartburn. Whenever you feel heartburn, take up to 1 tablespoon (15 ml) of milk of magnesia to use it as an antacid. Continue taking the milk of magnesia daily for up to 7 days until you feel relief. You can buy milk of magnesia from your local pharmacy. Milk of magnesia also acts as a laxative, so having too much may cause diarrhea. Avoid using milk of magnesia if you are pregnant or breastfeeding, have kidney disease, or are on a low-magnesium diet.
Sip ginger tea to relieve throat irritation you get from heartburn. Whenever you start feeling pain from your heartburn, put a bag of ginger tea in a mug with boiling water and allow it to steep completely. Enjoy your tea while it’s still hot to get the most relief. You can have ginger tea as often as you want throughout the day. Ginger contains anti-inflammatories and antioxidants that soothe muscle irritation throughout your digestive tract. You can also cut up fresh ginger and infuse it with your tea for a stronger flavor.
Take magnesium supplements to keep acid from entering your throat. Check your local pharmacy for magnesium supplements that are around 300–400 milligrams so you get your required daily dose. Take 1 capsule each day to help control your heartburn and keep your stomach at ease. Magnesium relaxes muscles so you’re less likely to experience reflux.
Adjusting Your Diet
Cut greasy and spicy foods out of your diet. Fatty and spicy foods are more difficult for your body to digest, so they irritate your stomach and cause heartburn easier. Prepare your meals by grilling, searing, or baking them so they’re healthier and less oily. Choose milder spices or simply stick to salt and pepper for a basic seasoning. If you eat out at restaurants, try to choose baked or grilled options rather than fried foods. Chocolate and peppermint may also trigger heartburn.
Eat fruits, vegetables, and nuts to help neutralize your stomach acid. These foods are alkaline, which means they help counteract acid so it’s not as irritating. Try to have foods like bananas, melons, cauliflower, broccoli, green beans, and cucumber since they’re the most helpful. Eat 1–2 servings of fruits or vegetables with each meal to maintain a healthy diet. Celery, lettuce, and watermelon can also be helpful since they’re watery and dilute stomach acid. Citrus fruits and tomatoes are acidic, so they may make your heartburn feel worse.
Incorporate more fiber into your meals to avoid overeating. Fiber fills up your stomach and makes you feel more so you’re less likely to keep eating. Enjoy foods like whole grains, brown rice, sweet potatoes, peas, and broccoli to get fiber throughout the day. Aim to have between 20–40 grams of fiber daily. For example, 1 slice of whole wheat bread has about 2 grams of fiber, 1 cup (175 g) of broccoli has about 5 grams, and 1 cup (150 g) of peas has about 9 grams. Gradually increase the amount of fiber in your diet, since too much at once may give you gas, bloating, or cramps.
Reduce your portion sizes so you don’t overeat. When you prepare meals, only eat the recommended portion listed on the packaging. For example, typical serving sizes are around 2–3 ounces (57–85 g) of meat and about ½ cup (125 g) of vegetables per meal. Only eat enough food to feel satisfied so you don’t feel uncomfortable later on. Store any leftover food for later if you feel full rather than forcing yourself to eat them. If you need to, have 4–5 smaller meals throughout the day rather than a few larger ones. If you still feel hungry, try drinking water since your body may confuse dehydration for hunger.
Eat slowly to help your body break down food easier. Take smaller bites and set your fork down while you’re chewing so you don’t feel tempted to keep eating. Take time to chew your food thoroughly before swallowing since you’ll feel more full afterward. Eat until you feel satisfied but not until you’re stuffed. Take sips of water throughout your meal since it can help make you feel more full.Tip: Avoid doing other things while you eat since you’re more likely to swallow air and feel gassy or bloated.
Stop drinking coffee so you have less acid in your stomach. Coffee is acidic and stimulates your stomach acid, so try to cut it out of your diet if it triggers your heartburn. Try switching to an herbal tea instead since it may help improve your heartburn if you still experience symptoms. Caffeine may also trigger your heartburn, so try switching to decaf to see if that helps your heartburn.
Limit the amount of alcohol you drink. Alcohol can irritate your stomach and weaken your throat so you’re more likely to get heartburn. Only have 1–2 alcoholic drinks per day and drink a glass of water with each one so you’re less likely to feel irritation. If you still feel pain after having alcohol, cut it out of your diet completely.
Making Lifestyle Changes
Maintain a healthy body weight to prevent acid from going into your throat. Do moderate exercise for at least 30 minutes a day for 4–5 days per week so you stay healthy. Eat healthy meals that contain lean meat, whole grains, fruits, and vegetables so you get a balanced diet. Work to lose no more than 1–2 pounds (0.45–0.91 kg) per week so you stay healthy and prevent heartburn flareups. Excess body weight can put pressure on your stomach and force acid back into your throat. Talk to your doctor about setting up a weight-loss plan that will work best for you and your condition.
Wear loose-fitting clothing to ease pressure from your stomach. Avoid clothes that are tight around your waist or chest since they could put too much pressure on your stomach and give you heartburn. Look for clothes that don’t press tightly against your skin and are comfortable to wear.
Wait 3 hours after eating before you lie down or exercise. Try to sit or stand straight up so your head stays above your stomach. Avoid fully reclining or doing strenuous activities right after you eat since stomach acid will flow back into your throat. Allow your stomach to settle completely to reduce your chances of getting heartburn. Don’t have big meals right before going to sleep since you may have trouble falling asleep.
Practice relaxation techniques so you don’t get stressed out. Stress can make your stomach upset and lead to heartburn, so do your best to stay calm. Close your eyes and take deep, slow breaths so you relax. Try incorporating meditation or yoga into your daily routine so you can manage your stress easier. Try keeping a stress journal so you can keep track of the things that stress you out so you can manage similar situations in the future.
Elevate the head of your bed if you get heartburn when you sleep. If possible, put wooden or cement blocks underneath the head of your bed. Try to raise the top of your bed 6–9 inches (15–23 cm) to keep your upper body elevated while you sleep. Otherwise, look for a mattress wedge to insert between your mattress and frame. When you sleep, keep your upper body on the raised end so stomach acid can’t flow into your throat. You can buy mattress wedges online or at your local drugstore.Warning: Avoid only propping your head up with pillows since it could put more pressure on your stomach and cause worse heartburn.
Quit smoking to make your throat muscles stronger. Smoking makes the muscles in your throat weaker so stomach acid is more likely to come back up. Do your best to cut smoking of any kind from your daily routine so you can start feeling better. If you have trouble quitting, talk to your doctor to see if any treatments will work for you. Smoking can also cause inflammation which will make your heartburn feel more painful.
When to Seek Medical Treatment
See a doctor for persistent heartburn that doesn’t respond to home care. If you get heartburn more than once a week, schedule an appointment with your doctor. You should also plan on seeing them if your heartburn doesn’t get better with home remedies or over-the-counter treatments. Your doctor may suggest other treatment approaches or run tests to determine if you have a more serious underlying condition. Your doctor may recommend a variety of tests to determine what might be causing or contributing to your heartburn. Some common tests include X-rays of the esophagus and stomach, endoscopy (in which a tiny camera is passed into your esophagus to check for abnormalities), or acid probe tests to monitor the presence of acid in your esophagus. Give your doctor detailed information about your health history, any symptoms you’ve been having, and any medications or supplements you are currently using.
Seek emergency care if you have heartburn with heart attack symptoms. The symptoms of heartburn can be similar to those of a heart attack, so get immediate care if you have any doubt about what you’re experiencing. Go to the emergency room or call emergency services if you experience severe burning, pain, or pressure in your chest along with symptoms such as: Difficulty breathing Pain that radiates into your arm or jaw Nausea, indigestion, or abdominal pain Weakness or fatigue Cold sweats Lightheadedness or dizziness
Get medical attention if you have nausea, vomiting, or mouth pain. Sometimes heartburn comes with other severe symptoms that could indicate a more serious medical issue, such as gallbladder disease or more severe gastroesophageal reflux disease (GERD). Call your doctor right away if your heartburn is accompanied by: Persistent nausea or vomiting Difficulty breathing, especially after vomiting Pain in your mouth or throat, especially while eating or swallowing Difficulty swallowing
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