Heartburn/GERD Health Center

Natural Home Remedies for Heartburn

Finding Heartburn Relief at Home

A few simple strategies can help soothe the burn of heartburn:

• Watch what you eat. Avoid specific foods that trigger your heartburn, but also watch out for peppermint, caffeine, sodas, chocolate, citrus fruits and juices, tomatoes, onions, and high-fat foods. Eat more fiber to keep your digestive tract moving and healthy. Also, reduce your portion sizes. Try eating five or six small meals a day, rather than three big ones. Eating too much at once is a big heartburn trigger.
• Watch when you eat. Push away the plate at least two or three hours before bedtime so your stomach has a chance to empty before you lie down.
• Watch how you eat. Eat slowly, taking smaller bites.
• Lose weight. Excess abdominal fat can press against the stomach, forcing acids up into the esophagus. Follow a diet and exercise program to shed extra pounds.
• Keep a diary. Write down what you've eaten and when your heartburn symptoms occur so you can pinpoint which foods are your triggers and avoid them.
• Toss the cigarettes. Smoking can reduce the effectiveness of the muscle that keeps acids in the stomach. For this, and so many other health reasons, it's always the perfect time to quit.
• Loosen your belt. Ditch the skin-tight jeans. Tight clothes put added pressure on the abdomen.
• Tilt up. Put wood blocks under your bed to raise the head about 6 inches. Don't bother raising your pillows, though -- it's not effective for heartburn.