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13 Natural Heartburn Home Remedies Everyone Should Know

Here are a few things you can do for heartburn relief that don’t involve over-the-counter prescriptions.

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Stomach pain, food poisoning or digestion problem after fast junk food.Tero Vesalainen/Shutterstock

Are you suffering from heartburn?

Heartburn is caused by acid reflux, which is the regurgitation of partially digested liquids or foods that have mixed with stomach acid. This acidic mix makes its way into your esophagus and throat where it causes irritation. Anything that increases pressure on your abdomen can push the contents of your stomach up into the esophagus, including eating too much, obesity and pregnancy. Occasional heartburn is nothing to worry about, but frequent heartburn can lead to chronic digestive disorders. How can you find heartburn relief? Here are some home remedies for heartburn to try.

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chewing gumAfrica Studio/Shutterstock

Chew gum

One of the best home remedies for heartburn is gum. Chewing gum increases your production of saliva, an alkaline that helps neutralize the acids in regurgitated foods that cause a burning sensation, giving you heartburn relief. Here are some of the worst foods for your stomach.

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Glasses of water on a wooden tableSedovaY/Shutterstock

Drink a glass of water

In a Greek study, water worked faster than several ulcer medications to raise the pH level in your gut and relieve heartburn symptoms. This is what happens to your body when you drink 8 glasses of water every day.

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woman sleepingViChizh/Shutterstock

Change your body position

Stand up straight instead of slouching after meals to help food and acid stay in your stomach and out of your esophagus. Try sleeping on your side instead of your stomach, and elevate your head and upper body when you lie down. These simple fixes can greatly reduce heartburn and acid reflux symptoms, making it one of the greatest home remedies for heartburn. Check out which common drink can cause acid reflux.

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Portrait handsome young man, eyes closed.UfaBizPhoto/Shutterstock

Practice deep breathing exercises

Deep breathing is one of the heartburn home remedies that anyone can do. Deep breathing exercises can reduce the amount of air swallowed and strengthen the muscles surrounding the lower esophageal sphincter, relieving some acid reflux symptoms. And the breathing exercises are unbelievably simple: just breathe in deeply, breathe out slowly. An Austrian study showed that breath-training exercises helped GERD sufferers, a chronic digestive disorder caused by acid reflux, “significantly” within four weeks. At a 9-month check-in, the participants who were still using the breathing exercises reported continued improvements in their acid reflux symptoms.

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Coffee breakDani Vincek/Shutterstock

Avoid foods that can cause heartburn

Common culprits of heartburn include coffee, chocolate, soda, alcohol, meat, dairy, spicy foods, fried foods and acidic foods. Here are some other foods to avoid when you have acid reflux.

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Chicken and lentil tortilla soupTaste of Home

Eat protein-rich meals and avoid fatty meals

Meals packed with protein have been shown to increase the lower esophageal sphincter’s pressure, making it stronger against acid reflux and one of the best home remedies for heartburn. Fatty foods, however, decrease pressure on the LES, making acid reflux and heartburn more likely.

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Eating healthy breakfast bowlFoxys Forest Manufacture/Shutterstock

Lose weight and eat smaller meals

Obesity puts pressure on the abdomen, resulting in stomach contents being forced up the esophagus. Large, heavy meals also increase pressure on the abdomen and lead to acid reflux. Eating smaller meals and dropping a few pounds is one of the home remedies for heartburn that work. These are the 15 best foods to boost your metabolism.

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Ash trayPanya_Anakotmankong/Shutterstock

Quit smoking

Tobacco contains chemicals that damage your lower esophageal sphincter, the set of muscles responsible for keeping stomach contents out of your esophagus. When this band of muscles becomes too weak, regurgitated food and stomach acid can easily make their way into your esophagus.

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Natural cleaning tools lemon and sodium bicarbonateJPC-PROD/Shutterstock

Sip a baking soda concoction

Baking soda is alkaline, which means it neutralizes stomach acid and makes for one of the best home remedies for heartburn relief. Mix ½ teaspoon baking soda and a few drops of lemon juice in ½ cup warm water. Don’t forget to add the lemon juice! It dispels some of the gas baking soda creates in the stomach when it contacts stomach acid. Here are some other heartburn home remedies and GERD remedies to consider.

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Fresh Florence fennel bulbs or Fennel bulb on wooden background.KarepaStock/Shutterstock

Find some fennel

One of the most popular heartburn home remedies around the world, fennel seeds contain at least 16 compounds that sooth stomach spasms. Put 3 teaspoons of the seeds in a coffee grinder and place in a heat-resistant bowl or saucepan. Add 3 cups of boiling water, cover and steep for 10 minutes, then strain. That makes 3 cups of tea; drink in 1 cup portions throughout the day, preferably on an empty stomach.

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tea cup; Shutterstock ID 719690932Zadorozhnyi Viktor/Shutterstock

Calm the burn with chamomile

In Germany, where they take herbal medicine very seriously, chamomile is one of the most popular heartburn home remedies. It contains some 20 compounds that ease spasms, plus other compounds that have a gentle sedative effect—perfect for heartburn relief. Use one tea bag per cup of boiling water, cover and steep for 10 minutes. Remove the tea bag and drink. Shoot for having 3 cups a day on an empty stomach and continue for two or three weeks. Then take a break for a week or two. Here are 8 other ways to put a tea bag to work.

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Pouring aromatic honey into jar, closeup; Shutterstock ID 764193367Africa Studio/Shutterstock

Mix the sour with the sweet

Mixing honey with vinegar is an old Amish heartburn home remedy. Combine a teaspoon of honey with a teaspoon of apple cider vinegar in a glass of warm water. Drink 30 minutes before you eat, and you just might avoid heartburn.

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Herbs, towel, BoardGuzelKam/Shutterstock

Toss in some herbs

Many herbs are known to ease your digestion. Among them: mint, dill, caraway, horse-radish, bay, fennel, tarragon, marjoram, cumin, cinnamon, ginger and cardamom. No matter what you’re cooking up, chances are there’s an herb that complements it. Use one or more liberally, especially if you’re cooking something that you know might lead to heartburn. Next, check out 57 ways to use fresh herbs.

Reader's Digest
Originally Published on Reader's Digest

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