Heartburn and Indigestion: Natural Acid Reflux Remedies That Work

You’re not alone if you’re tired of that burning sensation and uncomfortable after-meal bloating.

Many people experience heartburn and acid reflux, but you can try natural remedies that work gently with your body.

In this guide, we share effective, easy-to-try natural solutions to help soothe your digestive system and ease discomfort.

Apple Cider Vinegar

What It Does:
Apple cider vinegar may seem counterintuitive because it’s an acid, but it actually helps balance stomach acidity when used correctly. It can promote better digestion and may reduce the frequency of reflux episodes.

How to Use:
Mix 1 tablespoon of raw, unfiltered apple cider vinegar in a full glass of water and drink it before meals. This can help prepare your stomach for digestion.

Tips:

• Start with a smaller amount if you’re new to it.
• Rinse your mouth with plain water afterward to protect your tooth enamel.
• Use a straw to minimize contact with your teeth.

Aloe Vera Juice

What It Does:
Aloe vera juice is known for its soothing properties. It helps reduce inflammation and can calm the irritated lining of the esophagus caused by acid reflux.

How to Use:
Drink a small, diluted amount of aloe vera juice (around 1/4 to 1/2 cup) about 20 minutes before meals. Ensure you choose a product that’s safe for internal use and free of laxative properties.

Tips:

• Look for pure aloe vera juice without added sugars or artificial ingredients.
• If you experience any discomfort, reduce the dosage.

Ginger Tea

What It Does:
Ginger is a well-known natural remedy for nausea and inflammation. It can help relax the muscles in your digestive tract and reduce the severity of reflux.

How to Use:
Peel and slice a small piece of fresh ginger, then steep it in boiling water for 10 minutes to create a soothing tea. Enjoy a warm cup after meals.

Tips:

• You can add a touch of honey for extra flavor and additional soothing effects.
• Ginger tea can be enjoyed both hot and cold, depending on your preference.

Baking Soda

What It Does:
Baking soda is a natural antacid that neutralizes stomach acid, providing fast relief from heartburn.

How to Use:
Dissolve ½ teaspoon of baking soda in a small glass of water. Drink this solution slowly for quick relief when symptoms arise.

Tips:

• Use this remedy sparingly—overuse can lead to an imbalance in electrolytes and other side effects.
• It’s best for occasional use rather than a daily solution.

Chewing Gum

What It Does:
Chewing gum stimulates saliva production, and saliva is a natural defense against acid reflux. The extra saliva helps wash acid back down into the stomach.

How to Use:
Chew sugar-free gum for about 20 minutes after a meal to help neutralize acid and clear the esophagus.

Tips:

• Avoid gums with sugar to prevent additional dental issues.
• Try to choose mint-flavored gum for a refreshing boost, but if mint worsens your symptoms, opt for fruit-flavored varieties.

Chamomile Tea

What It Does:
Chamomile tea is renowned for its calming effects. It can help reduce inflammation and relax the muscles in your digestive tract, easing heartburn and indigestion.

How to Use:
Brew a cup of chamomile tea and drink it 30 minutes before bedtime to promote relaxation and reduce nighttime reflux.

Tips:

• Use high-quality chamomile tea bags or loose leaf for the best flavor and benefits.
• Enjoy chamomile tea on its own or with a bit of honey for added soothing properties.

Slippery Elm

What It Does:
Slippery elm contains mucilage—a gel-like substance that coats and protects the lining of the stomach and esophagus. This protective layer can reduce irritation caused by stomach acid.

How to Use:
Mix slippery elm powder with water to form a paste, or prepare it as a drink. Consume it regularly, especially after meals, to help form a protective barrier.

Tips:

• Consistent use over time can help improve symptoms.
• Look for products specifically designed for internal use to ensure quality and purity.

Licorice Root (DGL)

What It Does:
Licorice root in its deglycyrrhizinated (DGL) form can help protect and heal the stomach lining by reducing inflammation and promoting mucus production.

How to Use:
Chewable DGL tablets are popular and easy to use. Take them about 20 minutes before meals to help ward off heartburn.

Tips:

• Always choose DGL to avoid the side effects associated with glycyrrhizin, such as increased blood pressure.
• Follow the dosage instructions on the package or consult with your healthcare provider.

Fennel Seeds

What It Does:
Fennel seeds are excellent for relieving bloating and gas, both of which can contribute to acid reflux. They also help stimulate digestion.

How to Use:
Chew a teaspoon of fennel seeds after meals to help ease digestion. Alternatively, you can brew fennel tea by steeping the seeds in boiling water.

Tips:

• Fennel seeds offer a naturally sweet flavor that can freshen your breath as well.
• They can be added to dishes as a spice, enhancing both flavor and digestion.

Bananas

What It Does:
Bananas have natural antacid properties and are gentle on your stomach. They help coat the stomach lining and can neutralize acid.

How to Use:
Eat a ripe banana as a snack or incorporate it into your breakfast or smoothies for a nutrient-packed, reflux-friendly meal.

Tips:

• Bananas are also rich in potassium, which is beneficial for overall digestive health.
• Ensure the banana is ripe; underripe bananas might be harder to digest.

Oatmeal

What It Does:
Oatmeal is a soothing, low-acid food that absorbs stomach acid, reducing the chance of reflux. It also keeps you full, preventing overeating—a common trigger for acid reflux.

How to Use:
Enjoy a bowl of oatmeal topped with fruits such as bananas or berries for a heartburn-friendly breakfast.

Tips:

• Avoid adding too much sugar or artificial sweeteners that can aggravate symptoms.
• Consider adding a spoonful of almond butter for extra flavor and healthy fats.

Melatonin

What It Does:
While commonly known for its role in sleep regulation, melatonin may also help reduce reflux symptoms by supporting the digestive system’s repair processes during sleep.

How to Use:
Take a low-dose melatonin supplement (consult your healthcare provider for the appropriate dose) about 30 minutes before bedtime.

Tips:

• Melatonin is most effective when part of a consistent sleep routine.
• Use it in combination with other remedies if needed, but always check for interactions with any medications you’re taking.

Probiotics

What It Does:
Probiotics help maintain a healthy balance of gut bacteria, which is essential for proper digestion and can reduce acid reflux symptoms over time.

How to Use:
Incorporate probiotic-rich foods into your diet—yogurt, kefir, sauerkraut, and kimchi are excellent choices. Alternatively, you can take a high-quality probiotic supplement.

Tips:

• When choosing probiotic supplements, look for one with multiple strains and a high CFU (colony-forming units) count.
• Consistency is key—regular consumption can lead to long-term improvements in gut health.

Quick Reference Table

Remedy	How to Use	Key Benefit
Apple Cider Vinegar	1 tbsp in water before meals	Balances stomach acid
Aloe Vera Juice	Dilute juice 20 minutes before meals	Soothes the esophagus
Ginger Tea	Steep fresh ginger slices; drink warm	Reduces inflammation
Baking Soda	½ tsp in water occasionally	Neutralizes excess acid
Chewing Gum	Chew sugar-free gum after meals	Boosts saliva production
Chamomile Tea	Brew and drink before bedtime	Calms and relaxes the stomach
Slippery Elm	Mix powder with water to form a paste or drink	Coats throat and stomach lining
Licorice Root (DGL)	Chewable tablets 20 minutes before meals	Protects and heals stomach lining
Fennel Seeds	Chew a teaspoon after meals or brew tea	Relieves bloating and aids digestion
Bananas	Eat as a snack or blend into a smoothie	Natural antacid, nutrient-rich
Oatmeal	Bowl with fruits for breakfast	Absorbs stomach acid
Melatonin	Low-dose supplement 30 minutes before bed	Soothes reflux during sleep
Probiotics	Probiotic foods or supplements regularly	Balances gut bacteria

FAQs

Q1: Can I use these remedies if I’m pregnant?
A: It’s best to consult your healthcare provider before trying any new remedy during pregnancy.

Q2: How quickly can I expect relief from these remedies?
A: Relief times vary—some work within minutes, while others may require consistent use over days or weeks.

Q3: Can I combine these remedies?
A: Yes, many of these remedies can be used together, but start with one at a time to monitor how your body reacts.

Q4: Are these remedies safe for long-term use?
A: Most are safe for long-term use; however, it’s important to consult your healthcare provider, especially if you plan to use them regularly or if you have underlying health conditions.

Q5: What if my symptoms persist despite trying these remedies?
A: If your symptoms continue or worsen, please seek medical advice promptly as persistent acid reflux may require professional treatment.

Conclusion

Natural remedies can offer a gentle, effective way to manage heartburn and acid reflux. These solutions provide a range of options—from soothing teas and nutrient-packed foods to simple kitchen staples.

Save this guide for quick reference and share it with anyone who could use a little extra digestive comfort. Enjoy exploring these natural solutions for a healthier, more comfortable digestive experience!