What is GERD?
- The irritated esophagus causes symptoms, such as heartburn, belching, and bloating.
- You may experience a bitter or acidic taste at the back of the throat, as well as the unpleasant sensation of food or liquid coming back into your mouth.
- Occasionally, with worsening of the condition you may feel severe abdominal pain, nausea, and vomiting.
GERD is normally a manageable disease, but if not treated appropriately, it can lead to serious problems.
20 home remedies to reduce GERD
- An age-old cure for heartburn is milk. Milk, like calcium-based over-the-counter antacids, neutralizes stomach acidity.
- Choose skim or low-fat milk instead of whole milk because the fat level in whole milk may contribute to heartburn.
- Similarly, low-fat yogurt may help with heartburn and provides you with a dose of gut-friendly probiotics.
- Ginger is one of the most effective home remedies for acid reflux due to its different digestive and anti-inflammatory effects.
- You can use ginger in cooking or simply chew a slice of raw ginger. You can boil it with a glass of water, reduce it to half a glass and sip the water. It may effectively treat heartburn.
- Baking soda
- Baking soda is a cheap and completely natural product that helps with gastroesophageal reflux disease (GERD). Simply combine a teaspoon of baking soda with a cup of water.
- Baking soda will help neutralize the acid.
- Basil leaves
- Coconut water
- Two glasses of coconut water each day may help alleviate heartburn. It is high in fiber and helps relax your digestive tract. It may protect your stomach from the effects of too much acid production.
- Mint leaves
- Mint leaves are thought to have digestive effects and can act as a natural cooling agent. This allows you to get sufficient relief from acid reflux and heartburn.
- A cup of mint tea is a great natural acid reflux treatment. You can boil the mint leaves and have the brew to alleviate the symptoms of GERD.
- Almonds have a soothing impact on your stomach because they are high in natural oils. Though almonds are known to aid digestion, almond milk can maintain your stomach health and relieve acidity.
- Aloe vera juice
- One of the greatest home treatments for heartburn is aloe vera. It has anti-inflammatory qualities and a high concentration of vitamins.
- For efficient heartburn relief, take some pure aloe vera juice, mix it with water and consume it two to three times per day.
- Watermelon juice
- Watermelon juice is an alkaline food that naturally relieves heartburn.
- To relieve acidity, simply drink a glass of watermelon juice with your breakfast.
- During the summer, watermelons are believed to keep the body hydrated.
- Pineapple juice
- Pineapple juice has long been regarded as one of the most effective home treatments for acidity.
- After a heavy meal, a glass of pineapple juice might provide immediate relief from acidity.
- Bananas cure constipation and relieve acidity naturally. They are high in fiber and potassium. They have a variety of digestive benefits as well.
- Apple cider vinegar
- The longer food lies in your stomach without being broken down, the more likely it is to produce indigestion and heartburn.
- Vinegar may aid in the treatment of heartburn. A teaspoon of raw apple cider diluted with half a cup of water may provide your stomach with the acid it requires to digest food.
- Though many claims that apple cider vinegar helps with heartburn, no scientific evidence is there to back this. Sometimes, it could make your heartburn worse, so proceed with caution.
- Chewing gum
- According to a few studies, chewing gum is noted to provide relief from acidity. Chewing gum causes an increase in saliva production, which may aid in the removal of acid from the esophagus.
- Lemon juice
- Although lemon juice is highly acidic, little amount of lemon juice mixed in water with honey can produce an alkalizing effect that neutralizes the stomach acids. The natural antioxidants in lemon and honey protect the cells from being damaged.
- You may use lemon juice in place of apple cider vinegar, which yields the same benefits. Preferably, take lemon juice on an empty stomach or before a meal to help prepare the stomach for digestion.
- Mustard for heartburn may seem odd, yet many people claim that it works.
- The spice turmeric is used to give the characteristic yellow color to mustard, which helps with digestion.
- Another advantage is that mustard may help neutralize some of the stomach acids. People who swear by it usually take a spoonful of mustard as needed.
- Pickle juice
- Essential oils
- Despite the absence of scientific evidence, people continue to claim the benefits of essential oils for heartburn relief. Lavender, lemon, ginger, and orange are the most widely used edible essential oils for heartburn. Add a few drops to hot tea or water.
- Not all essential oils that are beneficial to heartburn are ingestible. Instead, use eucalyptus essential oil in a diffuser or bathwater.
- Studies have shown that these can help with other conditions, such as stress and anxiety.
- Eating smaller portions in a day
- If you consume three meals a day and get heartburn, you must try to eat five or six smaller meals throughout the day to promote digestion.
- According to a gastroenterologist at the Cleveland Clinic when the stomach is too full or the food is excessively fatty, there is a higher likelihood that food and acid travel from the stomach back up toward the throat, causing heartburn.
- Meals with more than 500 calories induce more reflux than lower-calorie meals, and foods with more than 10 to 15 grams of fat are likely to cause greater heartburn.
- Excessive fat deposition occurs as a result of a lack of physical activity, particularly in the abdominal area. This forces stomach juices to go up into the esophagus, resulting in greater heartburn.
- Exercising regularly and staying physically fit can cure acid reflux.
- Sleep inclined
- According to a study published in Missouri Medicine, head of bed elevation (sleeping on an inclination) has been shown to help treat GERD. Sleeping in an inclined position makes the acid in the esophagus return to the stomach faster and relieve GERD symptoms.
- Sleeping on your left prevents the escape of stomach acid into the esophagus.
- Your head should ideally be six to eight inches higher than your feet. Install extra bed risers on the legs that support the head of the bed.
10 ways to reduce the symptoms of GERD
- Quit smoking
- If you are a smoker looking for another incentive to stop, this is it.
- If you have discovered that your acid reflux has worsened and you smoke, smoking will exacerbate your esophagus and make everything painful. It is a good time to call it quits.
- Avoid carbonated beverages
- Carbonated beverages force you to burp, which causes acid to enter your esophagus. Instead of sparkling water, drink flat water.
- Avoid eating right before bed
- Eating large meals close to bedtime hurts the digestive system. Your body will not have enough time to digest the food, which frequently causes acid reflux symptoms to worsen.
- Gravity helps keep acid in the stomach when you are standing or even sitting. It is recommended to finish your meal at least three hours before going to bed.
- Reduce coffee intake
- Excessive coffee drinking is known to aggravate the symptoms of acid reflux and heartburn. As a result, cutting back on coffee may be a helpful heartburn treatment.
- Limit chocolate
- Chocolate and drinks that contain chocolate have been shown to raise the quantity of acid in the esophagus. To overcome acidity, the amount of chocolate consumption must be reduced.
- Avoid raw onion
- Fermentable fiber is known to be present in raw onions. So, eating raw onions with a meal frequently increases acidity. It promotes esophageal inflammation, which leads to increased heartburn. As a result, avoiding raw onion may provide relief from acidity.
- Quit alcohol
- Alcohol irritates your gastric mucosa and esophageal sphincter and leads to gastroesophageal reflux disease (GERD). Quitting alcohol will help alleviate the GERD symptoms.
- Reduce stress
- Stress is one of the main reasons for GERD. With increased stress, the acids in the stomach increase and move into the esophagus causing GERD.
- Nonsteroidal anti-inflammatory drugs (ibuprofen, diclofenac, naproxen, aspirin) or iron supplements may damage the gastric mucosa, leading to GERD. You must take these medications only if prescribed by your doctor and should follow your doctor’s recommendations about when and how to take the medicine to avoid GERD symptoms.
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Scholten T. Long-term management of gastroesophageal reflux disease with pantoprazole. Ther Clin Risk Manag. 2007;3(2):231-243. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1936305/
McCallum K. Home Remedies for Heartburn: 10 Ways to Get Rid of Acid Reflux. Houston Methodist. https://www.houstonmethodist.org/blog/articles/2021/dec/home-remedies-for-heartburn-10-ways-to-get-rid-of-acid-reflux/
Cleveland Clinic. GERD (Chronic Acid Reflux). https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview
Arnarson A, Link R. 14 Ways to Prevent Heartburn and Acid Reflux. Healthline. https://www.healthline.com/nutrition/heartburn-acid-reflux-remedies
King C. Natural and home remedies to help acid reflux and heartburn. Medical News Today. https://www.medicalnewstoday.com/articles/natural-remedies-for-acid-reflux