Article content
Millions of people around the world suffer from heartburn and acid reflux, in which stomach acid flows back into the esophagus and causes unpleasant pain. It is estimated that 14% to 20% of people suffer from this health problem, with 7% of the population affected daily.
Medications versus natural remedies for heartburn
The problem with pharmaceutical drugs is that they create a deficiency of stomach acid, which then causes digestive problems and various metabolic disorders.
In addition, these drugs often contain aluminum, which is toxic to the body and can even lead to brain damage.
A much better solution is certain natural substances and also simple lifestyle changes.
Natural approaches can solve heartburn problems just as well, if not better, than drugs and moreover without the undesirable side effects of medication.
Even changes such as diet or the position in which you sleep can significantly reduce the symptoms of acid reflux and noticeably improve your quality of life.
Let’s now look at how it is possible to treat acid reflux and heartburn using natural methods.
Don’t overeat
At the top of the stomach there is a ring-shaped muscle that regularly opens to allow food to pass from the esophagus into the stomach and then closes again.
In people with acid reflux this muscle is often weakened or even completely nonfunctional.
Its inadequate closure can also occur when great pressure is exerted on it. This usually happens with overeating or when the stomach is full.
So stop overeating or eating portions that are too large.
Lose weight
An increase in pressure on the muscle that closes the stomach also occurs with an excessive amount of fat in the abdominal cavity. This is a condition known as a hiatal hernia.
It can affect not only people who are overweight, but also, for example, pregnant women.
If you suffer from acid reflux, try to lose at least a few kilograms. Relief in the form of reduced symptoms should appear almost immediately.
You will then know whether excess weight was the real cause of your heartburn.
Switch to a low-carb diet
More and more research shows that a diet low in sugars and carbohydrates effectively reduces the degree of acid reflux.
It seems that undigested sugars promote the proliferation of bacteria and increase pressure in the abdominal cavity. Some scientists even claim that this is the main cause of the condition.
The problem can even be supplements containing prebiotic fiber, which promotes the growth of gas-producing bacteria.
Limit alcohol intake
Alcohol consumption demonstrably worsens the symptoms of the condition. It leads to an increase in the concentration of acid in the stomach and relaxation of the muscle that constricts the entrance to the stomach.
Studies have shown that even light drinking can trigger heartburn. This applies to spirits as well as beer and wine.
Don’t drink too much coffee
Studies have shown that coffee also affects the muscle that closes the stomach, temporarily weakening it. Caffeine is believed to be the cause.
On the other hand, drinking decaffeinated coffee tends to reduce heartburn symptoms.
However, in one study participants were given caffeine in water and their reflux symptoms did not worsen. It seems that caffeine acts together with other substances in coffee.
The results are therefore not definitive and to some extent it probably depends on the individual person how they react to coffee.
Try temporarily reducing your coffee intake and see how it affects you.
Chew gum
Several studies have confirmed that chewing gum has a beneficial effect on reducing heartburn. Chewing gums containing bicarbonates proved especially effective.
Increased saliva production, which dilutes and clears acid from the esophagus, also contributes to the reduction of heartburn.
Avoid raw onions
Research has confirmed that consuming meals containing raw onion increases heartburn compared with the same meals that did not contain onion.
The cause is likely gas production and the fiber content in onion, which undergoes fermentation.
Additionally, onion juice itself has the potential to irritate the lining of the esophagus and worsen the symptoms of acid reflux.
Limit carbonated drinks
One observational study showed that people who often drink fizzy beverages exhibited worsening heartburn symptoms.
In addition, several studies have concluded that this type of drink weakens the muscle that constricts the stomach.
Don’t drink too much citrus juice
One study conducted on 400 patients with heartburn found that drinking orange and grapefruit juice worsened the symptoms of the condition.
The problem is not so much the acidity of these juices. Even orange juice with a neutral pH worsened the symptoms.
The problem is rather that certain substances in these juices irritate the lining of the esophagus.
Eat less chocolate
Patients with acid reflux are sometimes advised to limit their consumption of chocolate.
However, the evidence is not very strong, because so far only one fairly small study showed that daily consumption of 120 grams of chocolate weakened the stomach sphincter.
Another study showed that chocolate increases acidity in the stomach. Further studies will need to be conducted to confirm chocolate’s effect on heartburn.
Avoid peppermint and mint
Mint is an herb that is often used to flavor dishes, candies, chewing gums, toothpastes or mouthwashes.
However, one study suggested that high doses of mint weaken the stomach sphincter and can also irritate the mucous membranes of the esophagus.
If you suspect that mint is behind your heartburn, avoid it.
Elevate your head while sleeping
Some people suffer from acid reflux mainly at night, which can then disrupt their sleep or make falling asleep difficult.
If you put a larger pillow under your head, or if you have an adjustable bed, you can significantly reduce problems with escaping acid and heartburn.
It’s a simple effect where gravity keeps the acid in the stomach.
Don’t eat 3 hours before bed
A full stomach creates greater pressure on the walls, which together with a weakened stomach sphincter is a recipe for problems with escaping acid and heartburn.
It is recommended that in such a case you do not consume anything after 7 p.m.
Don’t sleep on your right side
The esophagus enters the stomach from the right side. If you also sleep on your right side, acid can more easily escape from the stomach back into the esophagus.
Sleeping on the right side in this way can worsen the symptoms of the condition.
This recommendation may seem difficult to implement because most people change position during sleep.
Try at least to fall asleep on your left side, or combine this point with point 12 so you sleep in a slightly elevated position.
