This article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
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Acid reflux, sometimes called heartburn or GERD, is a common condition that millions of people experience. When acid from your stomach enters your esophagus, it causes a burning pain in your abdomen or chest.[1] This can be pretty uncomfortable and annoying, but, luckily, there are many ways to handle the condition. Your doctor may suggest medication, but even with medical treatments, make some dietary and lifestyle changes to manage your symptoms.[2]
Steps
Helpful Eating Habits
Since foods often cause acid reflux, you might feel a little lost trying to decide what you can eat. Luckily, a few foods and habits can prevent heartburn. Try making the following changes at mealtimes to see if this helps relieve your symptoms.
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1Eat slowly so you don’t get too full. Eating too fast could lead to overeating, which often triggers acid reflux. Make an effort to eat more slowly at every meal.[3]
- Try forcing yourself to eat slower by putting down your fork after every bite. Don’t pick it up again until you’ve swallowed the previous bite.
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2Eat smaller meals so you don’t feel too full. Eating 3 large meals a day could fill you up too much and make your stomach produce more acid. Try eating a few smaller meals throughout the day instead of 3 large ones.[4]Advertisement
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3Add more fiber to your diet. Foods high in fiber make you feel fuller than low-fiber foods, which can keep you from overeating. Try including more fiber in your diet to see if it helps.[5]
- Good high-fiber foods include whole grains, nuts, seeds, root vegetables, and leafy green vegetables.
- You can also get more fiber from supplements, but doctors recommend getting as much as possible from your regular diet first.
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4Neutralize stomach acids with alkaline foods. Alkaline foods are higher on the pH scale, meaning they counteract stomach acids and can prevent heartburn. Add more alkaline foods to your diet to get some relief.[6]
- Good alkaline foods include bananas, nuts, melons, cauliflower, and fennel.
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5Eat watery foods to dilute the acid. Water can dilute stomach acids and reduce the burning sensation from acid reflux, so mix some watery foods into each meal.[7]
- Try celery, melon, cucumber, lettuce, and broths or soups.
Foods to Avoid
There are also several trigger foods that can cause acid reflux. Everyone’s triggers are different, so these might not all cause problems for you. However, they are some of the most common triggers, so try limiting or cutting out these foods to see if your symptoms improve. If you notice any particular food gives you heartburn, cut it out of your diet.
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1Reduce the amount of fat you eat. Fat tends to make acid reflux worse. Try to follow a low-fat diet to minimize the acid in your stomach.[8]
- Fried and processed foods are especially fatty and greasy, so keep these to a minimum.
- Use less oil or butter when you cook.
- Try switching to low-fat dairy products.
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2Cut out spicy and acidic foods. These foods are some of the biggest triggers for acid reflux. If you notice that your symptoms get worse after having spicy or acidic meals, stop eating those foods to avoid upsetting your stomach.[9]
- Common spicy foods include cayenne, chili peppers, curries, and many types of peppers.
- Acidic foods include citrus fruits, tomatoes, and some marinara sauces and condiments.
- You can still eat these foods if they don’t trigger your symptoms. Some people can tolerate them better than others.
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3Drink non-carbonated beverages. Bubbly drinks can push stomach acid into your esophagus during a meal. Choose flat beverages rather than carbonated ones. Plain water is best, so make that your main drink.[10]
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4Limit the amount of coffee you drink. Coffee is very acidic and can worsen acid reflux. If you regularly drink a lot of coffee, cut back a bit to reduce the acidity of your stomach.[11]
- Decaff coffee may be easier on your stomach, but it can still trigger symptoms. It’s not the caffeine that’s the problem, it’s the acidity of the coffee.
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5Avoid chocolate and peppermint. These two items, in any amounts, can also trigger heartburn. If they regularly aggravate your symptoms, then avoid them altogether.[12]
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6Cut out alcohol if it bothers your stomach. Alcohol is also a common trigger for heartburn and acid reflux. If your symptoms usually act up after drinking, then cut back and see if that helps.[13]
- If you usually feel heartburn after drinking any alcohol, even a small amount, then it might be best to avoid it entirely.
Lifestyle Tips
Your diet isn’t the only part of an effective acid reflux treatment regimen. There are also many things you can do in your daily life to treat your symptoms or prevent them from starting in the first place. Try making these changes as well.
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1Wear loose-fitting clothes. Tight clothing, especially around your tummy, can push acids out of your stomach and trigger heartburn. Choose loose-fitting pants, shirts, and belts, especially when you’re eating.[14]
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2Lose weight if you need to. Being overweight puts you at a higher risk for acid reflux and can make your symptoms worse.[15] If you’re overweight, speak with your doctor to determine a healthy weight for yourself. Then follow a diet and exercise regimen to reach and maintain that weight.
- Lose weight in a healthy way, not with a crash or extreme diet. These are dangerous and people often regain weight when they stop the diet.[16]
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3Sit or stand upright for at least 3 hours after you eat. Laying back can cause acids to drip out of your stomach into your esophagus, triggering acid reflux. Don’t lay back on the couch or in bed after eating. Instead, stay standing or sitting upright for at least 3 hours afterward.[17]
- Don’t eat for a few hours before bedtime, as this can cause nighttime acid reflux.[18]
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4Chew sugar-free gum after eating. Chewing gum leads to more frequent swallowing, which pushes acid back down into your stomach. Studies show that chewing sugarless gum for 30 minutes after eating has some success in preventing acid reflux.[19]
- Avoid peppermint-flavored gum, since this can cause heartburn.[20]
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5Elevate your upper body while you sleep. Nighttime heartburn is common if you lay flat because acid can leak into your esophagus. Try to raise the head of your bed or use foam supports to lift your head 6–8 in (15–20 cm) above your feet.[21]
- Don’t use extra pillows to raise your head. This provides uneven support and could cause back or neck pain.
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6Reduce stress to avoid triggering your symptoms. There is a definite link between chronic stress and acid reflux. If you regularly feel stressed, then taking some steps to relieve stress in your everyday life could make a big difference.[22]
- Try making time each day for some relaxation exercises like meditation, deep breathing, or yoga.
- Doing things you enjoy is also good for fighting stress, so make some time for your hobbies each day as well.
- If you have trouble reducing your stress, then talking to a professional therapist or psychiatrist can be a big help.
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7Quit smoking or don’t start in the first place. Smoking puts you at a higher risk for acid reflux. It’s best to quit as soon as possible to avoid health issues. If you don’t smoke, then avoid starting altogether.[23]
- Secondhand smoke can also cause health problems, so don’t let anyone smoke in your home either.
Herbal Remedies
While there are many home treatments for acid reflux floating around the internet, not all of them work. Luckily, there are a few that have proven success in treating or preventing acid reflux. There is no harm in trying them out for yourself, so see if they work for you.
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1
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2Soothe your stomach with licorice root. Licorice is another common treatment for acid reflux that shows some success.[26] You can take it as a tablet or in tea form when you start feeling heartburn starting.[27]
- If you take tablets, don’t use them for longer than a week without asking your doctor if this is safe.
- Licorice root is safe in amounts up to 1 g per day.[28]
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3Try chamomile tea when your symptoms start. Chamomile tea has a soothing effect on the stomach. If you feel heartburn starting after a meal, try having a cup of tea to ward of your symptoms.[29]
- Chamomile is in the same plant family as ragweed, so don’t use it if you’re allergic to ragweed. It could cause a minor allergic reaction.
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4Drink honey and lemon water if your heartburn has already started. This home remedy could neutralize some of your stomach acid. If you're suffering from heartburn, try mixing some lemon juice and honey in a glass of water and drinking it to see if it helps.[30]
- Lemon juice is too very acidic, so don’t use any without diluting it in water first.
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5Take aloe vera syrup to prevent reflux. Aloe vera syrup administered daily shows some success in preventing acid reflux. Try having 10 mL per day to see if this helps you.[31]
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6Use milk if it doesn't make your heartburn worse. Milk is a common home remedy for acid reflux, and it can neutralize stomach acid. However, since it contains fat, it could also make the problem worse.[32] If you notice that you feel more burning later on after drinking milk, then avoid using this as a home remedy.[33]
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7Try diluted apple cider vinegar if you want to. This is a common home remedy, but there's no evidence proving that it works. If you want to try it, then there's probably no harm in it. Add 1 tsp (5 ml) to a glass of warm water and drink it after a meal to see if this prevents your heartburn symptoms.[34]
- Never drink undiluted vinegar. This is very acidic and will upset your stomach.
Medical Takeaways
While acid reflux can be a real drag, the good news is that there are many ways to manage the condition. With a combination of dietary and lifestyle changes, you could relieve your symptoms or prevent them from starting. You can also try some home remedies to see if they help. If your acid reflux doesn’t improve, then see your doctor for further treatment. You may need some medication to manage the condition.
Expert Q&A
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QuestionAre there any lifestyle changes I can make to alleviate heartburn?
Peter Gardner, MDPeter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.
Board Certified GastroenterologistTry eating small, frequent meals instead of three big meals a day. Also avoid eating high fat meals and eating late at night.
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QuestionCan I drink water if I have acid reflux?
Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianYes! Drinking water is both safe and healthy for people who have acid reflux.Support wikiHow by unlocking this expert answer.
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QuestionWould it help to drink milk at bedtime?Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianI would not recommend eating or drinking anything right before bedtime since that can create more pressure on the LES.Support wikiHow by unlocking this expert answer.
Foods, Herbs, and Teas to Eat and Avoid
References
- ↑ https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
- ↑ https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication
- ↑ https://www.mayoclinic.org/diseases-conditions/gerd/diagnosis-treatment/drc-20361959
- ↑ https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview/prevention
- ↑ https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview/prevention
- ↑ https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication
- ↑ https://www.nhs.uk/conditions/heartburn-and-acid-reflux/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://www.nhs.uk/conditions/heartburn-and-acid-reflux/
- ↑ https://www.uofmhealth.org/health-library/ut1339
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/treatment
- ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/june/crash-diets-and-weight-loss
- ↑ https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication
- ↑ https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview/prevention
- ↑ https://pubmed.ncbi.nlm.nih.gov/16246942/
- ↑ https://www.health.harvard.edu/staying-healthy/11-stomach-soothing-steps-for-heartburn
- ↑ https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
- ↑ https://www.nhs.uk/conditions/heartburn-and-acid-reflux/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK92775/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928719/
- ↑ https://www.mountsinai.org/health-library/herb/licorice
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3498851/
- ↑ https://www.health.harvard.edu/diseases-and-conditions/herbal-remedies-for-heartburn
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://pubmed.ncbi.nlm.nih.gov/26742306/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- ↑ https://www.health.harvard.edu/staying-healthy/11-stomach-soothing-steps-for-heartburn
- ↑ https://health.clevelandclinic.org/is-apple-cider-vinegar-good-for-acid-reflux/
About This Article
If you have acid reflux, you can treat it naturally by making small changes to your diet and using home remedies to calm your stomach. Start eating smaller meals, which will reduce stress on your stomach. Additionally, try to eat more slowly and avoid eating right before bed, which will make it easier for your body to digest the food. If you know certain foods trigger your acid reflux, avoid them. If you’re not sure which foods upset your stomach, try keeping a food diary and logging your symptoms to figure it out. The most common triggers include spicy foods, foods high in fat, tomatoes, alcohol, and chocolate. Besides making diet changes, drink ginger tea or fennel tea when you feel acid reflux coming on, since these teas are known to reduce acid in your stomach. You can also eat an apple to calm acid reflux, since the skin is a natural antacid. To learn how to manage your stress to calm acid reflux, read more from our Naturopath co-author!
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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