Most of us are all too
familiar with the painful burning sensation in the center of the chest that is
associated with heartburn.
In fact, up to 28% of North American adults suffer from
gastroesophageal reflux disease (GERD), a common condition that causes
heartburn. GERD occurs when acid is pushed from the stomach back into the
esophagus, leading to heartburn.
Although people often use medications to treat acid reflux and
heartburn, many lifestyle changes can also help reduce your symptoms and
improve your quality of life.
Here are 10 natural ways to reduce acid reflux and heartburn,
all backed by scientific research.
1. Chew gum
Several older studies have shown that chewing gum can help
reduce acidity in the esophagus. Chewing gum containing bicarbonate seems to be
particularly effective as it can help neutralize acid and prevent reflux.
Chewing gum can also increase saliva production, which can help
clear the esophagus of acid.
However, more current research is needed to determine whether
chewing gum can help treat acid reflux or relieve heartburn symptoms.
2. Sleep on your left
side
Several studies have found that sleeping on your right side can
worsen reflux symptoms at night.
According to one review, lying on your left side can reduce acid
exposure in the esophagus by up to 71%.
Although the reason is not entirely clear, it could be explained
by anatomy.
The esophagus enters the right part of the stomach. As a result,
the lower esophageal sphincter sits above the level of stomach acid when you
sleep on your left side.
On the other hand, when you lie on your right side, stomach acid
coats the lower esophageal sphincter, increasing the risk of reflux.
While sleeping on your left side all night may not always be
possible, it could help you feel more comfortable falling asleep.
3. Raise the head of
the bed
Some people have reflux symptoms at night, which can affect the
quality of their sleep and make it difficult to fall asleep.
Changing the position you sleep in by elevating the head of your
bed can help reduce acid reflux symptoms and improve sleep quality.
One review of four studies found that elevating the head of the
bed reduced acid reflux and improve symptoms such as heartburn and
regurgitation in people with GERD.
Another study showed that people who used a wedge to elevate
their upper body while sleeping experienced less acid reflux compared to those
who slept flat.
4. Eat dinner earlier
Health professionals often advise people with acid reflux to
avoid eating within 3 hours of bedtime.
This is because lying flat after eating makes digestion more
difficult and potentially worsens GERD symptoms.
According to one review, eating a meal late at night increased
acid exposure while lying down by 5% compared to eating earlier in the evening.
Another study involving 817 people with type 2 diabetes found
that eating dinner late at night was associated with a higher risk of acid
reflux.
Still, more studies are needed before solid conclusions can be
drawn about the effect of late-night meals on GERD. It can also depend on the
individual.
5. Opt for cooked
onions instead of raw
Raw onions are a common trigger for acid reflux and heartburn.
One older study on people with acid reflux showed that eating a
meal containing raw onions significantly increased heartburn, acid reflux, and
belching compared to eating the same meal that did not contain onions.
Burping more often may indicate that more gas is being produced.
This could be due to the high amount of fermentable fiber in onions.
Raw onions are also harder to digest and can irritate the lining
of the esophagus, causing heartburn to worsen.
Whatever the reason, if you think eating raw onions is making
your symptoms worse, you should avoid it and opt for cooked onions instead.
6. Eat smaller, more
frequent meals
Where the esophagus opens into the stomach is an annular muscle
known as the lower esophageal sphincter.
It acts as a valve and normally prevents the acidic contents of
the stomach from rising into the esophagus. It usually stays closed, but it can
open when you swallow, belch, or vomit.
In people with acid reflux, this muscle is weakened or
dysfunctional. Acid reflux can also occur when there is too much pressure on
the muscle, causing acid to push through the opening.
Unsurprisingly, most reflux symptoms occur after eating. It also
seems that eating only one to two large meals a day can make reflux symptoms
worse.
Therefore, eating smaller and more frequent meals throughout the
day can help reduce acid reflux symptoms.
7. Maintain a
reasonable weight
The diaphragm is a muscle located above the stomach. Under
normal circumstances, the diaphragm naturally strengthens the lower esophageal
sphincter, which prevents excess stomach acid from leaking up into the
esophagus.
However, if you have excess abdominal fat, the pressure in your
abdomen can be so high that the lower esophageal sphincter is pushed up, away
from the support of the diaphragm.
This condition, known as a hiatal hernia, is thought to be the
main cause of GERD.
In addition, research shows that excess belly fat may be
associated with a higher risk of acid reflux and GERD.
For this reason, some studies suggest that losing at least 10%
of body weight could significantly reduce GERD symptoms in people with the
condition.
Reaching and maintaining a moderate body weight can help reduce
acid reflux in the long term.
However, if you're interested in this approach, be sure to talk
to a health professional to determine if it's right for you and, if so, how you
can lose weight safely and sustainably.
8. Follow a low-carb
diet
Growing evidence suggests that low-carb diets can relieve acid
reflux symptoms.
In fact, some researchers believe that undigested carbohydrates
can cause an overgrowth of bacteria and increased pressure inside the abdomen,
which could contribute to acid reflux.
Too many undigested carbohydrates in your digestive system can
often cause not only gas and bloating, but also belching. However, while some
studies suggest that low-carb diets might improve reflux symptoms, more
research is needed.
9. Limit your alcohol
intake
Drinking alcohol can increase the severity of acid reflux and
heartburn.
In fact, some studies have shown that higher alcohol intake may
be associated with increased acid reflux symptoms. Alcohol worsens symptoms by
increasing stomach acid, relaxing the lower esophageal sphincter, and impairing
the esophagus' ability to secrete acid.
Although new research is needed, some older studies also show
that drinking wine or beer increases reflux symptoms, especially compared to
drinking plain water.
10. Don't drink too
much coffee
Studies have found that coffee temporarily relaxes the lower
esophageal sphincter, increasing the risk of acid reflex.
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