Home Remedies for Acid Reflux

Acid reflux is a common digestive condition that affects millions of people across the globe. It is usually not a serious medical condition. It occurs when stomach acid returns to the oesophagus and causes pain and a burning sensation (heartburn). This may happen occasionally after a large meal or when you eat trigger foods like spicy or fatty foods. Occasional acid reflux is harmless.
Frequent episodes can be a sign of a more serious condition known as gastroesophageal reflux disease (GERD). Untreated GERD may cause oesophagal damage, ulcers, and difficulty in swallowing. etc. Fortunately, many home remedies and lifestyle changes can ease acid reflux. Simple changes like avoiding trigger foods, eating smaller meals and maintaining a healthy weight can help. Natural remedies like aloe vera, ginger, and baking soda are also popular options to soothe symptoms of acid reflux.

What is Acid Reflux?

Acid reflux occurs when stomach acid moves upward into the oesophagus. The oesophagus is the tube that connects the mouth to the stomach. A muscle called the lower oesophagal sphincter (LES) acts as a barrier. It stops acid from getting into the stomach. However, if the LES is weak or relaxes too frequently, acid can flow back up. It causes irritation and discomfort. Some of the common symptoms include heartburn, a sour taste in the mouth, regurgitation of food or liquid, and a burning sensation in the chest or throat.

Even though acid reflux can happen to anyone, it is more prevalent in individuals who consume large meals, lie down after eating, and eat food items that cause acid production. Several lifestyle factors, like obesity, stress and smoking, might also increase the chances of acid reflux. Home remedies and lifestyle changes can relieve acid reflux.

What Causes Acid Reflux?

Several factors can contribute to acid reflux. The factors can range from dietary choices to lifestyle habits and medical conditions. Listed below are the common causes of acid reflux:
Dietary Triggers: Certain foods & drinks can trigger acid reflux by relaxing the lower oesophagal sphincter or increasing stomach acid production. Spicy foods, fatty meals, citrus fruits, tomatoes, caffeine, chocolate, and carbonated beverages are common culprits. Eating large meals or eating too quickly can also put pressure on the lower oesophagal sphincter & cause acid to flow back into the oesophagus.
Obesity and Excess Weight: Carrying extra weight (especially around the abdomen) increases pressure on the stomach. The added pressure can force stomach acid to push through the lower oesophagal sphincter and cause frequent reflux episodes.
Smoking and Alcohol Consumption: Smoking weakens the lower oesophagal sphincter and increases stomach acid production. It increases the chances of acid reflux. Alcohol can also relax the lower oesophagal sphincter and irritate the stomach lining.
Lying Down After Eating: Lying down or sleeping right after a meal can allow stomach acid to flow back into the oesophagus. It’s best to wait at least 2-3 hours after eating before lying down. This will give the stomach time to empty.
Pregnancy: Hormonal changes and increased abdominal pressure during pregnancy can cause acid reflux. The pressure on the stomach increases as the baby grows. It makes reflux symptoms more common.
Medical Conditions and Medications: Certain conditions (such as hiatal hernia and digestive disorders) can contribute to acid reflux. Some medications, including pain relievers, blood pressure drugs, and antidepressants, may also weaken the lower oesophagal sphincter or increase acid production.

Home Remedies and Tips

Acid reflux can be managed with simple home remedies and lifestyle adjustments. These remedies help neutralise stomach acid and strengthen the lower oesophagal sphincter. Below are some effective home remedies and tips to help manage acid reflux naturally.
Drink Aloe Vera Juice: Aloe vera has natural anti-inflammatory properties. It can soothe the oesophagus & reduce irritation caused by acid reflux. Drink 1 tablespoon of aloe vera juice mixed with water before meals to reduce symptoms of acid reflux.
Drink Baking Soda & Water: Baking soda is a natural antacid. It can help to neutralise stomach acid quickly. Mixing 1 teaspoon of baking soda in a glass of water can provide instant relief from heartburn. Excessive consumption can lead to side effects like bloating and nausea.
Try a Ripe Banana: Bananas are naturally alkaline and can help neutralise stomach acid. Eating a ripe banana can coat the stomach lining and soothe irritation.
Drink Alkaline Water: Alkaline water with a pH of 8.8 or higher can help neutralise stomach acid. This will prevent and reduce reflux symptoms. Drinking alkaline water throughout the day can provide relief and improve overall digestion.
Chew Sugar-Free Gum: Chewing gum stimulates saliva production. Saliva contains bicarbonate. Bicarbonate is a natural acid buffer that provides relief from heartburn. Higher saliva production helps to neutralise stomach acid and wash it down the oesophagus. Chewing gum after meals can help reduce the frequency of acid reflux episodes.

Lifestyle and Diet Recommendations

Making the right lifestyle and dietary choices can help prevent and manage acid reflux effectively. Below is a list of some practical lifestyle recommendations to keep acid reflux under control.
Maintain a Healthy Weight: Extra weight puts pressure on the stomach. It pushes acid into the oesophagus. Losing even a few pounds can help.
Eat Smaller Meals: Large meals can put pressure on the stomach. It forces acid to flow back into the oesophagus. Eating smaller, more frequent meals can help prevent reflux by reducing the burden on the digestive system.
Stay Upright After Eating: Lying down immediately after eating can allow stomach acid to travel up the oesophagus, causing reflux. It is recommended to stay upright for at least 2-3 hours after a meal. It will allow proper digestion. Walking after meals can also improve digestion and prevent reflux.
Elevate the Head While Sleeping: Raising the head of your bed by 6-8 inches can prevent acid from flowing back into the oesophagus during sleep. Using a wedge pillow or placing blocks under the bedposts can help maintain an elevated sleeping position.
Wear Loose Clothing: Tight clothing (especially around the waist) can put pressure on the stomach and force acid into the oesophagus. Wearing loose, comfortable clothing can prevent unnecessary pressure and reduce reflux episodes.
Quit Smoking: Smoking weakens the lower oesophagal sphincter and increases acid production in the stomach. Quitting smoking can reduce acid reflux symptoms and improve overall health. It also helps the oesophagus heal from previous damage.
Manage Stress Levels: Stress can increase stomach acid production and increase reflux symptoms. Practising meditation, deep breathing, yoga, and stress-reducing techniques can help manage acid reflux naturally.
Exercise Regularly: Gentle exercises like walking or yoga can aid digestion, but avoid vigorous workouts after eating.

Diet for Acid Reflux

Eating the right foods and following healthy eating habits can help control acid reflux symptoms. Listed below is the are trigger foods to avoid along with some smart dietary choices:
Avoid Trigger Foods: Certain foods, such as spicy, fatty, and acidic items, can weaken the lower oesophagal sphincter & increase acid production. Avoiding foods like citrus fruits, tomatoes, caffeine, and chocolate can reduce acid reflux occurrences.
Chew Slowly and Mindfully: Eating too quickly can cause excess air intake & put pressure on the stomach. Chewing food thoroughly and eating slowly can help prevent acid reflux. It will allow the stomach to digest food properly and reduce bloating.
Limit Carbonated Drinks: Bubbles in soda can increase stomach pressure and result in acid reflux.
Stay Hydrated with Water: Drinking enough water helps with digestion & reduces acidity.
Choose Alkaline Foods: Bananas, melons, oatmeal, etc. can help neutralise stomach acid naturally.
Avoid Eating Late at Night: Finish meals at least 3 hours before bedtime. It will allow digestion before sleep.
Include Fibre-Rich Foods: Whole grains, vegetables, and fruits improve digestion. These food options will also prevent acid buildup.