Home Remedies for Heartburn: 9 Ways to Get Rid of Acid Reflux

Heartburn is a common problem that affects many people. It is caused by the reflux of stomach acid into the esophagus, which can cause a burning sensation in the chest and throat. While over-the-counter medications can help, there are also simple and effective home remedies that can provide relief.

We will explore 9 ways to get rid of heartburn and acid reflux, using everyday ingredients that you can easily find in your kitchen. Whether you are looking for a quick fix or a more long-term solution, there is sure to be a home remedy that will work for you.

Heartburn Causes

Heartburn is a condition caused by acid reflux, where stomach acid travels back into the esophagus and causes a burning sensation in the chest and throat. The lower esophageal sphincter acts as a valve to prevent stomach acid and food from flowing into the esophagus, but when this valve relaxes abnormally, acid reflux and heartburn can occur.

Symptoms of heartburn include a burning sensation in the chest, rising burning pain in the throat, and a bitter or sour taste in the mouth.

The causes of acid reflux and heartburn can include underlying medical conditions, medication, diet, lifestyle choices, and factors such as overeating, lying down after eating, consuming certain foods, being overweight, smoking, and stress and anxiety.

Home Remedies for Heartburn

Apple cider vinegar

To use it, mix three teaspoons of apple cider vinegar with a cup of water. It’s important to note that the mixture may not taste good, but drinking it before each meal or at bedtime can help relieve symptoms of heartburn.

Baking soda

Baking soda is a natural and cost-effective remedy for heartburn. To use it, dissolve one teaspoon of baking soda into a cup of water. The baking soda works by neutralizing stomach acid and providing relief from heartburn symptoms.

It’s important to note that baking soda contains sodium, so individuals on a low-sodium diet should consult with their doctor before using this remedy. It’s also important to not confuse baking soda with baking powder, as they serve different purposes.

Adjust the sleep position

To prevent and relieve heartburn and acid reflux, consider adjusting your sleep position. Elevating your head and chest above your feet while you sleep can help reduce symptoms. This can be done by using a foam wedge placed under your mattress or by raising the bedposts with wood blocks.

It’s important to note that using multiple pillows is generally not effective and may even worsen symptoms.

Another option is to sleep on your left side, as it is believed to aid digestion and reduce the risk of stomach acid reflux.

Stop smoking if you smoke

Quitting smoking is a crucial step in reducing the risk of heartburn and acid reflux. Smoking can cause a relaxation of the lower esophageal sphincter, allowing stomach acid to travel back into the esophagus and causing heartburn symptoms.

In addition, smoking can irritate the lining of the esophagus and increase the production of stomach acid, making heartburn symptoms worse.

If you smoke, quitting can bring significant relief from heartburn and improve your overall health.

Reduce stress

Reducing stress is a key factor in managing heartburn and acid reflux. Chronic stress can slow digestion and increase sensitivity to pain, leading to longer food stays in the stomach and a higher likelihood of acid reflux.

Additionally, heightened pain sensitivity can amplify the burning sensations associated with heartburn.

To prevent or relieve these symptoms, it is important to incorporate stress management techniques into your daily routine. This may include practices such as meditation, yoga, exercise, or deep breathing exercises.

By reducing stress, you can improve digestion and reduce the frequency and intensity of heartburn and acid reflux.


Peppermint is a popular remedy for heartburn and acid reflux, as it is believed to relax the stomach muscles. However, its effects on acid reflux symptoms can vary from person to person.

While some individuals may experience relief from sipping peppermint tea or taking a peppermint pill, others may find that peppermint worsens their symptoms by loosening the muscle that keeps stomach liquids from flowing back into the esophagus.

Aloe vera juice

Aloe vera juice has a reputation for providing relief for sunburn, but its effectiveness for heartburn is still unclear.

While some people consume aloe vera to reduce stomach acid and soothe irritation, there is no scientific evidence to support its use for heartburn relief.

Before incorporating aloe vera into your heartburn management plan, it’s best to consult with your healthcare provider to ensure it’s safe and appropriate for you.


Bananas are often considered as mild, low-acid fruit that can be gentle on the digestive system. However, it is unclear if they have an effect on acid reflux, despite the fact that the vitamins in bananas help stop gastrointestinal spasms, according to Rouzer.

Sugar-free gum

Chewing sugar-free gum can increase saliva production, helping to neutralize stomach acid and prevent heartburn.

However, it’s important to note that some people may experience heartburn symptoms from chewing gum that contains peppermint, so it’s important to choose a non-mint flavored gum.

What Lifestyle Changes Help Heartburn?

Here are some lifestyle changes that may help prevent heartburn:

  • Avoid trigger foods such as fried, fatty, caffeinated, chocolate, spicy, and carbonated foods
  • Maintain a healthy weight
  • Avoid eating late at night and allow at least one hour between eating and bedtime
  • Raise the head of your bed or use a wedge pillow to sleep on an incline
  • Quit alcohol and tobacco
  • Wear loose-fitting clothing
  • Manage stress through mindfulness, therapy, or other techniques.

Final Thoughts

heartburn can be effectively managed through various lifestyle changes, such as avoiding trigger foods, losing weight, avoiding late-night eating, elevating the bed, avoiding alcohol and tobacco, wearing looser clothing, and reducing stress.

Making these changes can help prevent heartburn and provide relief from its symptoms. It may take some experimentation to find what works best for you.

heart burn remedies
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