7 natural remedies for acid reflux (that actually work)

If you’re experiencing an uncomfortable burning sensation in your chest and throat, you might have acid reflux. Understanding how to prevent acid reflux naturally can significantly improve your quality of life and help you avoid those painful flare-ups.

If you’d prefer an alternative to medication, here are a few helpful natural remedies for acid reflux that just might do the trick.

¿Qué es el reflujo ácido?

Acid reflux occurs when stomach acid flows backward into your esophagus, the tube connecting your mouth to your stomach. This happens when the lower esophageal sphincter (LES)—a ring of muscle that acts as a valve— weakens or relaxes inappropriately.

The result is that burning sensation known as heartburn, along with other symptoms like regurgitation, chest pain and difficulty swallowing.

7 natural remedies for acid reflux

When acid reflux strikes, what can you do? Try these seven tips to help prevent or treat acid reflux with natural remedies.

1. Elevate your head while sleeping

One of the simplest ways to prevent acid reflux naturally is to raise the head of your bed by 6-8 inches. Gravity helps keep stomach acid where it belongs: in your stomach.

You can use bed risers, a wedge pillow or extra pillows to achieve this elevation. This position prevents acid from traveling upward while you sleep, when symptoms often worsen.

2. Watch your portion sizes and timing of meals

Large meals put pressure on your LES, making acid reflux more likely. Instead of three large meals, try eating smaller, more frequent meals throughout the day.

Stop eating at least four hours before bedtime to give your stomach time to empty. This simple change in eating habits can dramatically reduce nighttime symptoms.

3. Choose acid reflux-fighting foods (yes, there are some!)

Several foods can naturally reduce acid reflux symptoms:

• Oatmeal absorbs stomach acid and provides fiber without triggering reflux. 
• Bananas are naturally low in acid and can help coat the esophageal lining. 
• Melons like cantaloupe and honeydew are low in acid and rarely cause symptoms. 
• Green vegetables such as broccoli, asparagus and leafy greens are naturally low in fat and sugar, reducing acid production. 
• Lean proteins like chicken, turkey and fish are less likely to trigger symptoms than fatty meats.

Drinking alkaline water (pH 9.5) with meals helps neutralize acid. Even foods have high levels of alkaline; simply type “what are some highly alkaline foods” in your search engine.

4. Avoid known trigger foods

While it varies from person to person, we all know by now the types of food that just make us feel bad—and certain foods are known to worsen acid reflux symptoms.

Here’s the list of trigger foods to keep in mind if you’re trying to optimize your diet as part of your natural remedies for acid reflux:

• Comida picante
• Tomatoes and tomato-based products
• Frutas cítricas
• Chocolate
• Mint
• Ajo
• Cebollas
• Fatty or fried foods

Caffeinated beverages, alcohol and carbonated drinks can also relax the LES and increase acid production. It can also be helpful to keep a food diary, so you can identify your personal triggers by tracing back to what you’ve eaten when you do experience acid reflux.

5. Try natural digestive aids

Several natural substances can help manage acid reflux symptoms. Here are a couple to consider: 

• Gingerhas anti-inflammatory properties and can reduce nausea associated with reflux. Try ginger tea or small amounts of fresh ginger. 
• Aloe vera juicecan soothe the esophageal lining. Be sure to choose varieties specifically made for internal consumption.

6. Stop smoking and limit alcohol consumption

Smoking weakens the LES and increases acid production, while also reducing saliva production that naturally neutralizes acid. Alcohol can relax the LES and irritate the esophageal lining.

Both habits significantly worsen acid reflux symptoms, so avoiding or limiting them is crucial for long-term management.

7. Manage stress levels

Did you know stress plays a role in acid reflux? Chronic stress can worsen acid reflux symptoms by increasing acid production and affecting digestion.

Practice stress-reduction techniques like deep breathing exercises, meditation, yoga or regular physical activity of your choice. Getting adequate sleep and maintaining work-life balance also helps reduce stress-related symptoms.

If you’re worried that stress, anxiety and/or depression are taking a toll, it might be time to consider talk therapy.

When to see a doctor for acid reflux

Learning how to prevent acid reflux naturally involves combining several of these strategies. Start by implementing one or two changes, such as adjusting your eating schedule and elevating your bed. Over time, you can gradually add other modifications like dietary changes and stress management techniques.

Remember that natural remedies for acid reflux work best as part of a comprehensive approach. While these strategies can be highly effective, severe or persistent symptoms may require medical attention. Some people may benefit from a combination of natural remedies and medical treatment for optimal relief.

Keep in mind that chronic acid reflux (GERD) can lead to serious complications if left untreated. If you experience acid reflux symptoms more than twice a week, have difficulty swallowing or notice symptoms worsening despite trying natural remedies, it's time to see a digestive specialist. They can help you develop a personalized treatment plan to relieve acid reflux symptoms and improve your digestive health.

Find a digestive specialist in your area today and start your journey toward lasting relief from acid reflux symptoms.