Natural solutions exist for heartburn, a relatively common ailment. From diet and natural antacids to wellness tips, discover all the home remedies to try for gastroesophageal reflux disease (GERD).
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This condition goes by several names: heartburn, acid reflux, or even gastric reflux. To aid digestion, the stomach secretes hydrochloric acid, making the gastric environment very acidic. In some cases, part of the stomach’s contents may rise up despite a valve designed to prevent this—the esophageal sphincter—causing irritation.
Fatty foods and large meals increase stomach acid production, which can lead to reflux and heartburn. Alcohol and tobacco irritate the stomach lining and cause the esophageal sphincter to relax, making it easier for acid to rise. Being overweight puts additional pressure on the stomach, promoting acid reflux into the esophagus. Certain medications can also irritate the stomach lining and disrupt digestion. Finally, stress can increase stomach acid production, worsening these symptoms.
Other so-called mechanical factors can also have an impact. The pressure exerted by the fetus on the stomach during pregnancy can promote the reflux of stomach acid. A hiatal hernia allows part of the stomach to move up into the chest cavity, which facilitates acid reflux into the esophagus.
After a meal or when lying down, symptoms associated with acid reflux usually include:
A burning sensation in the chest, sometimes extending up into the throat
Acid regurgitation
A bitter or sour taste in the mouth causing bad breath
Stomach aches and other abdominal pain
ENT problems such as a sore throat or cough.
Heartburn is a sensation of heat or burning in the upper abdomen (epigastrium), which can extend up to the chest or throat. This sensation is caused by excess stomach acid in the stomach.
Acid reflux occurs when acidic stomach contents flow back into the esophagus, often due to:
Weakening of the lower esophageal sphincter (anti-reflux valve),
High intra-abdominal pressure (due to pregnancy, being overweight, or large meals),
An unsuitable diet: too acidic, too sweet, too rich, too spicy, etc.
In addition, acid reflux often causes heartburn: when acid flows back up, it irritates the lining of the esophagus, which is not designed to withstand it, resulting in a burning sensation. Thus, heartburn is a direct consequence of acid reflux. In cases of frequent or severe reflux, this can lead to inflammation of the esophagus (esophagitis) and even complications if left untreated.
From the Doctor
"To soothe heartburn, the combination of turmeric and probiotics offers a dual protective effect. Turmeric reduces gastric inflammation and protects the mucous membrane, while probiotics such as Lactobacillus gasseri improve gastric emptying, reduce bloating, and limit acid reflux. Two clinical studies confirm a significant improvement in symptoms within 4 weeks.”
Dr. Yoni Assouly - Physician with a functional and nutritional approach
Below is a list of foods and tips that can help prevent acid reflux, soothe heartburn, and balance stomach acidity:
Bananas to protect the stomach: They neutralise excess acidity and reduce irritation of the stomach lining by coating it, thanks to their fibre and pectin.
Honey for relief: Anti-inflammatory and soothing, 1 teaspoon of honey taken every night at bedtime may relieve heartburn symptoms.
Almonds, natural antacids: Alkalising, they help neutralise stomach acid and thus soothe acid reflux.
Ginger for heartburn: A natural gastroprotective agent, ginger, in all its forms, contains anti-inflammatory compounds that can help relieve pain and inflammation.
Apple cider vinegar for prevention: By diluting 1 tablespoon of apple cider vinegar in a glass of water before meals, you can help rebalance stomach acidity and prevent acid reflux. Keep this in mind before a heavy meal.
Parsley for relief: Parsley aids digestion and soothes heartburn thanks to its alkalising and anti-inflammatory properties.
To relieve these unpleasant symptoms, here are our other, slightly more modern home remedies available at Aroma-Zone:
The combination of licorice, sweet and peppermint, ginger, and fennel is ideal for soothing indigestion and heartburn. Prepare 1 cup at noon and in the evening, letting the mixture steep for 5 to 10 minutes.
A complex with proven beneficial effects on the balance of gut flora and intestinal comfort, combined with prebiotic fibers.
Rich in active compounds with antioxidant and anti-inflammatory properties, it’s also a great ally for digestive health
Aloe vera juice: Soothes and repairs the digestive tract lining; 1 to 2 tablespoons before meals is recommended, preferably a cold-pressed juice without aloin (a laxative substance)
Warm lemon water: Although it contains lemon, lemon has an alkalising effect after digestion. Squeeze the juice of ½ a lemon into warm water and drink it in the morning on an empty stomach (if well tolerated).
Manuka honey: Its healing and anti-inflammatory properties benefit the esophagus. You can take 1 teaspoon straight or with herbal tea after a meal.
Don’t overlook these other tips to help you maximise the effects of your natural remedies:
You can split your meals into smaller, more frequent portions.
Drink enough fluids, preferably plain water and soothing herbal teas, between meals.
Wear comfortable clothing rather than tight-fitting clothes.
Limit very spicy foods, fried foods, and fatty foods, as well as coffee and alcohol.
Eat plenty of plant-based foods and prioritise whole grains and legumes, which are particularly beneficial alkaline foods.
Avoid lying down immediately after a meal.
If you exercise, make sure to space out your meals and workouts.
To sleep better, slightly elevate your head and upper body using pillows.
If symptoms persist despite these natural alternatives and the heartburn becomes chronic, consult your doctor.
If you suffer from acid reflux, a course of probiotics in capsule form can help improve and soothe symptoms long-term. These microorganisms promote a balanced gut flora, strengthen the body’s natural defenses, and contribute to better digestion, which can reduce the incidence of acid reflux.
What should you drink if you have heartburn?
If you have heartburn, several drinks can help relieve symptoms:
soothing herbal teas made from chamomile, fennel, ginger, or peppermint...
Coconut water, which is naturally alkaline, helps balance stomach acidity. It can soothe heartburn and gently hydrate, making it an ideal option for relieving acid reflux symptoms without further irritating the stomach.
What is the best natural remedy for heartburn?
To combat acid reflux, certain ingredients can act as natural gastric protectors. Among them are vegetables that protect the mucous membranes, such as broccoli and cauliflower, as well as cooked oatmeal, which help protect the stomach. Powders such as green clay and baking soda can neutralise excess acidity. Finally, mild liquids like honey and aloe vera juice soothe irritation and help regenerate the digestive tract lining. These natural remedies contribute to better overall digestive health.
Passionate about nutrition and wellbeing, it was above all her love of good food and a desire to share that led Raquel to make dietetics her career. A graduate with a BTS qualification and specialising in sports nutrition, it was whilst working in various pharmaceutical laboratories that she discovered the world of natural solutions (dietary supplements, oligotherapy, etc.). In recent years, she has added nutritional counselling and writing articles to her repertoire, helping to satisfy both the taste buds and the thirst for knowledge of those who need it. Women’s health, anti-inflammatory diets, sport and balanced nutrition are, amongst others, her favourite topics.
1
WHO - Traditional Herbal Remedies for Primary Health Care (medicinal plants)
2
Mentha Piperita (Peppermint) in Functional Dyspepsia, PubMed Central, 2016
3
Natural Remedies for Heartburn: A Systematic Review, Johnson T, et al., BMJ, 2018
4
Efficacy of Aloe Vera for the Treatment of Gastroesophageal Reflux Disease: A Pilot Study, Journal of Gastroenterology and Hepatology, 2015
5
Sources: Kuptniratsaikul V. et al., J Altern Complement Med, 2019; Ohtsu T. et al., BMJ Open, 2017; de Milliano I. et al., World J Gastroenterol, 2012.
