Heartburn Home Remedies

You’ve just finished a meal, and instead of feeling satisfied, there’s a burning discomfort rising up in your chest. Maybe it’s accompanied by a sour taste in your mouth, a bit of bloating, or the urge to clear your throat constantly. Lying down makes it worse. So does bending over. If this sounds familiar, you’re likely dealing with heartburn—a common symptom of acid reflux.

Stomach acid plays a vital role in digestion by breaking down food particles into absorbable forms. However, when this acid moves up into the esophagus (the tube connecting the mouth to the stomach), it causes a burning sensation known as heartburn. This discomfort may last for a few minutes to several hours and is a common symptom of acid reflux.

What is GERD, Heartburn & Acid reflux, and how are they related?

Acid reflux occurs when stomach acid flows backward (wrong direction) into the esophagus. Heartburn is the most common symptom of acid reflux, described as a burning pain in the chest or throat. When acid reflux happens frequently or severely enough to damage the esophageal lining, it is diagnosed as Gastroesophageal Reflux Disease (GERD). GERD is typically caused by a weakened or dysfunctional valve in the  lower part of the esophagus, commonly known as the esophageal sphincter (LES). A study reports that in 2017, GERD affected an estimated 8.8% of the global population [1].

Typical heartburn symptoms

• Burning sensation behind the breastbone Burning pain rising  towards the throat
• Sour or bitter taste in the mouth

These symptoms often worsen after meals, lying down, or consuming specific trigger foods.Untreated heartburn and GERD can lead to severe complications, such as Barrett’s esophagus. Studies report that people with Barrett’s esophagus are up to 30 times more likely to develop esophageal cancer compared to those without the condition [2].

Common triggers for acid reflux

Identifying personal triggers can be helpful, and maintaining a food diary is often recommended. Common triggers include:

• Spicy foods
• Caffeine and carbonated drinks
• Alcohol
• Peppermint
• Citrus fruits and tomatoes
• Chocolate
• Overeating or eating too quickly
• Lying down immediately after meals
• Obesity
• Smoking
• Stress and Anxiety

Heartburn Home Remedies  

1. Foods rich in alkaline content 

Bananas, melons, cauliflower, fennel, and almonds can help neutralize stomach acid and may relieve heartburn. Bananas are particularly helpful due to their potassium content.

2. Ginger 

Ginger has antiinflammatory properties and can help with  heartburn. Chew a slice of ginger for instant relief, or warm a glass of water with ginger, then reduce its volume to  half and drink it. Make it a habit to add ginger to daily cooking to get the maximum benefit .

3. Tulsi leaves 

Tulsi leaves are readily available in Indian households and are a natural cure for heartburn. Tulsi is known for its soothing and medicinal properties. Chewing fresh leaves or drinking tulsi tea may reduce heartburn by promoting mucus secretion that protects the stomach lining.

4. Jaggery 

Jaggery acts as a coolant for the stomach. It also helps in the digestion process. It is an effective and readily available home remedy for heartburn.

5. Baking soda 

Baking soda can be used as a quick solution for heartburn. Add a pinch of baking soda to a glass of water and drink it. It is one of the cheapest and most accessible home remedy. Baking soda provides relief by neutralizing the acid inside the stomach.

6. Aloe juice 

Aloe juice soothes the stomach and esophageal  lining. Drink half a cup before meals, but ensure it is purified and free of laxative components.

7. Apple cider vinegar 

Though acidic, apple cider vinegar may help some individuals with low stomach acid. Mix one tablespoon in a glass of water and drink before meals. It is not universally effective and should be used cautiously.

8. Cold milk 

Milk contains calcium which can buffer stomach acid. A small glass of cold milk may provide quick relief, though it’s not suitable for lactose-intolerant individuals.

9. Mint leaves 

Mint has a cooling effect and supports digestion. Drink mint tea prepared from fresh leaves. However, in some people, mint may relax the LES and worsen reflux symptoms.

Routine habits and lifestyle can also influence heartburn. Adopting a lifestyle, which is gut friendly will help with acid reflux conditions.

Lifestyle Modifications 

1. Weight loss 

Losing excess weight reduces pressure on the stomach and lowers the risk of reflux. Aim for at least 150 minutes of moderate exercise per week.

2. Quit smoking 

Smoking impairs saliva production and LES function, both of which contribute to reflux. Quitting reduces symptoms and improves esophageal healing.

3. Adjusting sleep position 

Elevate the head of the bed or use extra pillows to keep the upper body elevated. Sleeping on the left side may also reduce nighttime reflux.

4. Stress reduction

Stress causes slowing of the digestion process; the longer the time food is in the stomach greater the chances of acid production.  Incorporating relaxation techniques like yoga, meditation, or deep breathing can help.

5. Resisting the urge to overeat 

Large meals distend the stomach and increase pressure on the LES. Eat smaller, frequent meals instead.

6. Wear loose-fitting clothes 

Tight clothing around the abdomen can compress the stomach and promote reflux. Opt for relaxed fits, especially after meals.

Conclusion

While occasional heartburn is common, persistent or severe symptoms could indicate GERD and warrant medical evaluation. Fortunately, many home remedies and lifestyle changes can offer relief. Natural remedies are generally safe when used correctly, but store-bought supplements should be used as directed.

If symptoms continue or worsen, consult a healthcare provider. Teleconsultations with expert doctors are available through online platforms such as Truemeds. You can also order prescribed medicines, including branded and cost-effective generic options, via the Truemeds app and save significantly on medication costs.

Disclaimer – Truemeds’ sole intention is to ensure access to accurate and trustworthy information. However, the information provided here should not be used directly, and it cannot act as a substitute for the advice of a doctor. Please consult your doctor for the right advice on diseases & medication information.

References:

• American College of Gastroenterology. (2011). Acid Reflux – American College of Gastroenterology. American College of Gastroenterology. https://gi.org/topics/acid-reflux/
• Komolafe, K., Komolafe, T., Crown, O., Ajiboye, B., Noubissi, F., Ogungbe, I., & Graham, B. (2025). Natural Products in the Management of Gastroesophageal Reflux Disease: Mechanisms, Efficacy, and Future Directions. Nutrients, 17(6), 1069. https://doi.org/10.3390/nu17061069