What is Heartburn and Acid Reflux (GERD)?
Heartburn is also known as Acid Reflux / GERD (Scientific), pyrosis, acidity or cardialgia (Common English), Amla Pitta / seenay mein jalan (Hindi/Urdu), Chatit jaljal / Pitt Vadhane (Marathi), Nencericcal / Amila etukkutalin (Tamil), Gundello manta (Telugu), Ambala (Bengali), Wei zhuore (Chinese), Acidez (Spanish), Azia (Portuguese), izzhoga (Russian), maag (Indonesian). A burning sensation in the upper chest, and possibly a sour taste in the mouth, which are caused by acidic juices rising back up the esophagus. The esophagus is a tube that carries food from your mouth to your stomach. Heartburn, gastroesophageal reflux disease (GERD), is the basic problem with a backwash of acidic stomach contents into the esophagus. Normally, a band of muscle at the end of the esophagus (the lower esophageal sphincter) prevents this reverse movement. Heartburn is characterized by a burning sensation in your chest that is often painful and uncomfortable, and intensifies when you lie down.
Acid Reflux vs Heartburn vs GERD
Acid reflux is the backward flow of stomach acid into the esophagus. Heartburn is a symptom of acid reflux, which is a burning feeling in the chest caused by stomach acid that has reached the esophagus. GERD (Gastroesophageal Reflux Disease) is a more serious form of acid reflux where the acid flows back up into the esophagus and causes inflammation of the lining, leading to complications such as ulcers, scarring, and even cancer.
Root Causes
The causes of GERD include laxity of the lower esophageal sphincter, slow emptying of the stomach, obesity, and hiatal hernia. Heartburn can be caused by foods that are acidic or greasy. Pregnant women may develop acidity due to the pressure exerted by the developing fetus. Specific anti inflammatory compounds in some foods help to relieve gastrointestinal distress. The digestive enzymes papain and bromelain may also help to relieve acid reflux. While there are a few foods that relieve the condition, there are many more that cause it. If acidity is a problem for you reduce your intake of high fat and spicy foods, tomatoes, citrus, garlic, onion, milk, coffee, tea, chocolate, and mints. Although there are several rather strong medications on the market for heartburn and acid stomach, these conditions are usually quite easy to control with the following natural Ayurvedic home remedies.
Certain Foods and It’s Connection with Heartburn
- Carbonated Water: Fizzy drinks can make your stomach more acidic, which can lead to heartburn.
- Tea and Coffee: When consumed in large amounts, can irritate the lining of the esophagus and cause acidity. If you experience heartburn after drinking tea, try cutting back on the amount you drink or switch to a different type of tea.
- Yogurt: It contains lactic acid, which can irritate the stomach and esophagus. It can also be a sign of too much acid in the stomach, which can be a result of eating too much yogurt, eating other acidic foods, or having a condition like gastroesophageal reflux disease (GERD).
- Beans: Eating too many beans at once, or eating beans that are high in fat or acidic can aggravate acid reflux. Eating beans in moderation and avoiding spicy or heavy sauces may help reduce the risk of heartburn.
- Tomato and Tomato-Based Products: Tomatoes are acidic, so eating them might make your stomach too acidic and cause heartburn.
- Biscuits, Bakery Products, Chocolate and Ice Cream: Biscuits can cause heartburn because they are high in fat and sugar, which can trigger the production of stomach acid. This acid can cause irritation and inflammation of the lining of the esophagus, resulting in heartburn.
- Raw Garlic: While garlic can help digestion, eating too much of it might make your stomach too acidic and give you heartburn.
- Citrus Fruits: Fruits like oranges and lemons are acidic and can make your stomach produce more acid, leading to heartburn.
- Alcohol: Drinking alcohol can heat up your body and make your stomach produce more acid, causing heartburn.
- Mangoes: Mangoes are sweet and can heat up your body, making your stomach produce more acid and giving you heartburn.
- Onions: Onions have a strong flavor and can make your stomach produce more acid, leading to heartburn.
Common Symptoms
Typical acid reflux symptoms, worsened post-meals, include burning pain behind the breastbone and occasional nausea. Nocturnal reflux disrupts sleep. If acid rises high enough, it can lead to coughing, sore throat, hoarseness, dental erosion, and aggravated asthma. Eating smaller meals and staying upright post-meal are key strategies. Changing dietary habits and incorporating heartburn-alleviating foods offer relief and prevention. Elevating the head of the bed 4 to 6 inches aids. Weight loss can resolve GERD, as excess abdominal fat exacerbates pressure against the stomach. Avoid tobacco smoke, which worsens GERD.
Home Remedies for Heartburn and Acid Reflux
In Indian ancient texts like Ayurveda, several home remedies are suggested for managing heartburn and acid reflux. It’s essential to listen to your body and consult with a healthcare professional before incorporating any new remedies, particularly if you have underlying health conditions or are pregnant. Here are some common ones to get rid of heartburn without using conventional medicine.
1. Lemon Water
Despite lemon being acidic, it contains minerals that have an alkalizing effect on the body after digestion. When you drink lemon water, the minerals interact with acids in the stomach, leading to the production of carbonates and bicarbonates, which are alkaline in nature. Drinking warm lemon water in the morning can help neutralize excess stomach acid and balance pH levels. For instant relief, take 1 cup of water. Add 10 drops of lime juice and 1/2 teaspoon organic sugar. Now at the end add 1/4 teaspoon of baking soda into the cup. When you add it, an effervescent reaction will occur. Immediately drink the mixture to neutralize heartburn and acid stomach.
2. Ginger
Ginger contains compounds like gingerol and shogaol that have anti-inflammatory properties, which can help reduce inflammation in the digestive tract and alleviate symptoms of heartburn. Additionally, ginger stimulates the production of saliva, which can help neutralize stomach acid. Chewing on a small piece of fresh ginger or drinking ginger tea can provide relief from heartburn symptoms. To make ginger tea, start by peeling and slicing fresh ginger root into thin slices or small pieces. Bring water to a boil in a saucepan or kettle, then add the ginger slices to the boiling water. Reduce the heat and let the ginger simmer in the water for about 5-10 minutes, depending on how strong you want the tea to be. Remove the saucepan from heat and strain the ginger tea into a cup.
3. Turmeric Milk
Turmeric contains curcumin, a compound known for its anti-inflammatory properties. By reducing inflammation in the digestive tract, turmeric milk can help alleviate symptoms of heartburn. Additionally, warm milk is soothing to the stomach and may help coat the lining of the esophagus, providing relief from irritation caused by acid reflux. To make turmeric milk, warm a cup of milk in a saucepan over low to medium heat. Add a teaspoon of turmeric powder to the milk and stir well. Continue to heat the milk until it’s warm but not boiling. Pour the turmeric milk into a cup and sweeten with honey or a sweetener of your choice if desired. Stir well and enjoy this comforting and anti-inflammatory beverage.
4. Fennel Seeds
Fennel seeds contain volatile oils that have carminative properties, which means they help reduce gas and bloating in the digestive tract. Chewing on fennel seeds after meals can stimulate digestion, prevent gas formation, and alleviate symptoms of heartburn. Alternatively, you can crush fennel seeds and sprinkle them over salads or soups for added flavor and digestive benefits. Brewing fennel seed tea by steeping crushed seeds in hot water for a few minutes is another popular method. Additionally, incorporating ground fennel seeds into your cooking or baking recipes can provide a subtle yet effective way to enjoy their digestive properties.
5. Licorice Root
Cure with kitchen spices and herb. Licorice root contains compounds that have soothing properties on the mucous membranes of the digestive tract. Drinking licorice tea or chewing on a piece of licorice root can help coat the lining of the esophagus and stomach, providing relief from heartburn symptoms. To make licorice root tea, bring water to a boil in a saucepan. Add dried licorice root to the boiling water, using about 1 teaspoon of licorice root per cup of water. Reduce the heat and let the licorice root simmer for about 5-10 minutes. Remove the saucepan from heat and strain the tea into a cup. Licorice might be a good choice, but take care. Too much Licorice will produce headache, lethargy, and a potential serious loss of potassium as well as the possibility of high blood pressure.
6. Cabbage Juice
Cabbage juice is rich in glutamine, an amino acid that helps repair damaged mucous membranes in the digestive tract. Drinking fresh cabbage juice can help regulate stomach acid and alleviate symptoms of heartburn. To make cabbage juice, wash and chop fresh cabbage into small pieces. Blend the chopped cabbage with a little water until smooth. Strain the juice through a fine mesh sieve or cheesecloth to remove any pulp. Drink the cabbage juice immediately. You can consume cabbage juice in the morning on an empty stomach or between meals to help regulate stomach acid and alleviate heartburn symptoms. Start with small amounts and gradually increase as tolerated.
7. Aloe Vera
Aloe vera contains compounds like polysaccharides and glycoproteins that have anti-inflammatory and healing properties. Drinking aloe vera juice or adding fresh aloe vera gel to smoothies can help soothe inflammation in the digestive tract and alleviate symptoms of heartburn. For an immediate soothing effect, take 2 tablespoons of aloe vera gel with a pinch of baking soda.
8. Cucumber
Cucumber is hydrating and contains antioxidants that can help reduce inflammation in the digestive tract. Eating fresh cucumber or drinking cucumber juice can help soothe irritation caused by heartburn and acid reflux. Making cucumber juice is easy. Wash and peel the cucumbers, then cut them into pieces. If you have a juicer, feed the cucumber pieces into it to extract the juice. If not, blend the cucumber pieces with water in a blender and strain the mixture to remove pulp. Serve the juice over ice, optionally adding a squeeze of mint for flavor.
9. Chamomile Tea
Chamomile tea has anti-inflammatory properties that can help reduce inflammation in the digestive tract and soothe symptoms of heartburn and acid reflux. Drinking chamomile tea between meals may help calm the digestive system and provide relief from heartburn. Making chamomile tea is simple. Start by boiling water in a kettle or saucepan. Place a chamomile tea bag or dried chamomile flowers in a teapot or mug. Pour the boiling water over the chamomile and let it steep for about 5 minutes, or longer if you prefer a stronger flavor. Remove the tea bag or strain out the chamomile flowers. Optionally, add honey or lemon for sweetness and flavor. Enjoy your soothing cup of chamomile tea.
10. Papaya
Get relief from hyper acidity instantly with papaya. For hyper-acidity and indigestion, try drinking 1 cup papaya juice with 1 teaspoon organic sugar and 2 pinches cardamom. But pregnant women should not eat papayas, which contain natural estrogen and may create the danger of miscarriage. Papaya contains enzymes like papain that aid in digestion and help break down proteins in the stomach. Eating ripe papaya or drinking papaya juice can help promote healthy digestion and reduce acidity in the stomach, alleviating symptoms of heartburn.
11. Potato
Potatoes are considered to have a neutralizing effect on stomach acid. Eating boiled or baked potatoes, especially with the skin on, can help absorb excess acid in the stomach and alleviate heartburn symptoms. Slowly chewing a raw piece of potato, sipping a small amount of milk, or having a spoonful of raw sauerkraut can help ease heartburn discomfort. However, it’s important to note that sauerkraut is acidic, and its effects on heartburn can vary from person to person. Some individuals may find that sauerkraut exacerbates their symptoms, so it’s best to consume it in moderation and monitor how your body responds.
12. Peppermint Tea
Peppermint tea has a cooling and soothing effect on the digestive tract. Drinking peppermint tea can help relax the muscles of the digestive tract and alleviate symptoms of heartburn. However, peppermint may worsen symptoms for some individuals with acid reflux, so it’s best to consume it in moderation. To make peppermint tea for heartburn relief, simply bring water to a boil and pour it over a peppermint tea bag or a few fresh peppermint leaves in a cup. Let it steep for 5-10 minutes, then remove the tea bag or strain out the leaves. Optionally, add honey or lemon for sweetness. Peppermint tea can help soothe the digestive tract and alleviate symptoms of heartburn when consumed in moderation.
13. Apple Cider Vinegar
If the problem is due to indigestion take 1 tablespoon of apple cider vinegar, and follow with a glass of water. Despite its acidic nature, apple cider vinegar is believed to have alkalizing effects on the body when metabolized. Diluting a small amount of apple cider vinegar in water and drinking it before meals can help balance stomach acid and reduce heartburn symptoms for some individuals.
14. Shitali Pranayama
Shitali Pranayama is a cooling breathing exercise in yoga that involves inhaling through a rolled tongue or pursed lips to create a cooling sensation in the mouth and throat. By promoting relaxation and reducing stress, practicing Shitali Pranayama may help calm the digestive system and reduce symptoms of heartburn.
15. Coconut Water
Coconut water is rich in electrolytes and minerals, making it hydrating and soothing to the digestive tract. It can help replenish electrolytes lost due to vomiting or diarrhea and provide relief from heartburn and acid reflux. Simply drink coconut water plain, without adding any additional ingredients. Coconut water is naturally hydrating and alkaline, which can help neutralize stomach acid and soothe the digestive tract. Consuming coconut water regularly may help alleviate symptoms of acidity and promote overall digestive health.
16. Mint
Mint has a cooling effect on the body and can help relax the muscles of the digestive tract. However, mint may relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus and worsen heartburn for some individuals. It’s best to consume mint in moderation or opt for diluted mint tea. You can brew mint tea by steeping fresh or dried mint leaves in hot water, chew on fresh mint leaves, or add them to your meals. Alternatively, a drop or two of food-grade peppermint oil in a glass of water can provide relief. Mint-infused water is another refreshing choice.
17. Cumin Seeds
Cumin seeds contain compounds that stimulate the production of digestive enzymes, promoting healthy digestion and reducing symptoms of heartburn. Chewing on roasted cumin seeds or drinking cumin tea can help alleviate heartburn symptoms. There are several ways to use cumin seeds for heartburn relief:
- Chew Whole Cumin Seeds: Simply chewing on a teaspoon of whole cumin seeds after meals can help promote digestion and alleviate heartburn symptoms.
- Cumin Tea: Boil a teaspoon of cumin seeds in water for a few minutes, then strain the mixture and drink the cumin-infused water as a soothing tea after meals.
- Cumin Powder: Sprinkle ground cumin powder on your meals, such as soups, salads, or cooked vegetables, to add flavor and aid digestion.
- Cumin Capsules: Consider taking cumin supplements in capsule form, which are available in health food stores or online, to help alleviate heartburn symptoms.
- Cumin Water: Soak a teaspoon of cumin seeds in a glass of water overnight, then drink the infused water in the morning on an empty stomach to help regulate digestion and prevent heartburn.
18. Beetroot
Beetroot is considered cooling in Ayurveda and contains betalains, compounds with anti-inflammatory properties. Consuming beetroot juice or adding cooked beetroot to your diet can help soothe inflammation in the stomach and alleviate symptoms of heartburn. Blend or juice raw beetroot to extract its juice and drink it on its own or mixed with other soothing ingredients like cucumber or aloe vera juice. Boiled or roasted beetroot can be enjoyed in salads, soups, or as a side dish.
19. Watermelon
Watermelon is hydrating and has a high water content, which can help dilute stomach acid and provide relief from heartburn. Eating fresh watermelon or drinking watermelon juice can help soothe the burning sensation associated with heartburn. To make watermelon juice, start by cutting the watermelon into chunks and removing any seeds. Place the chunks in a blender and blend until smooth. If desired, strain the juice through a fine mesh sieve or cheesecloth for a smoother texture. Serve the watermelon juice chilled over ice for a refreshing drink. Enjoy this hydrating and soothing beverage to help alleviate acidity symptoms.
20. Bananas
Bananas are a natural antacid due to their low acidity and high pH levels. They contain substances like potassium and magnesium that help neutralize stomach acid, providing relief from heartburn. To use bananas for heartburn relief, simply eat a ripe banana when you start experiencing symptoms. You can also incorporate bananas into your diet by adding them to smoothies, yogurt, or oatmeal.
21. Oatmeal
Oatmeal is a low-fat and high-fiber food that can help absorb stomach acid and reduce the risk of heartburn. It also contains complex carbohydrates that are easy to digest, which can help soothe the digestive tract. To use oatmeal for heartburn relief, opt for plain, unsweetened oatmeal and avoid adding acidic or spicy ingredients. Cook the oatmeal with water or almond milk for added soothing effects, and enjoy it as a comforting breakfast or snack.
22. Almond Milk
Almond milk is alkaline in nature, which helps neutralize stomach acid and provide relief from heartburn. It is also dairy-free, making it a suitable alternative for individuals with lactose intolerance. To use almond milk for heartburn relief, drink a small glass when you experience symptoms. You can also use almond milk as a base for smoothies, cereal, or oatmeal to reap its soothing benefits.
23. Baking Soda
Baking soda, or sodium bicarbonate, is a common home remedy for heartburn due to its ability to neutralize stomach acid quickly. However, it should be used sparingly and with caution, as excessive consumption can lead to electrolyte imbalances and other health issues. To use baking soda for heartburn relief, mix half to one teaspoon of baking soda in a glass of water and drink it slowly. It’s essential not to exceed the recommended dosage and to consult with a healthcare professional before using baking soda as a long-term treatment for heartburn.
Heartburn Preventive Tips
- Avoid wearing tight or restrictive clothing around your waist. Wear loose-fitting clothing.
- Eat smaller and more frequent meals. Avoid eating large meals and eating late at night.
- Strictly avoid all hot spicy food. No pickles, and no fermented food. Minimize or cut out citrus fruit and sour fruit. And avoid overeating.
- Elevate your head a few inches while you sleep. Elevate the head of the bed 6-8 inches to reduce nighttime heartburn.
- Relax to reduce your stress levels.
- Lose weight if you have high weight.
- Avoid smoking and drinking alcohol.
- Chew gum or suck on hard candy to increase saliva production.
- Review your medications and dietary supplements with your doctor. Some can worsen GERD.
Warning and Caution
If your heartburn is not helped by common remedies or if it occurs often for no apparent reason, you should consult a doctor. If you feel you have heartburn and it is accompanied by vomiting, dizziness, chest pain radiating into your neck or shoulder, or shortness of breath, you need help immediately: You may be having a heart attack.
FAQs.
Q. If a person has heartburn can they drink anything to subdue it?
Yes, some people find relief from drinking milk, water, ginger tea, aloe vera juice, or chamomile tea. It may also help to avoid certain foods and drinks that can trigger heartburn such as coffee, chocolate, spicy food, alcohol, and acidic foods.
Q. Will mustard get rid of heartburn?
No, mustard will not get rid of it. Heartburn is usually caused by eating certain foods or meals, lying down after eating, or eating too much. Eating mustard may aggravate symptoms. To get rid of the problem, it is best to avoid foods that trigger it, eat smaller meals, and avoid lying down after eating.
Q. How does sleeping on your side alleviate heartburn?
Sleeping on your side can help alleviate the condition by keeping the head and chest elevated and the stomach below the esophagus. This allows gravity to help keep the stomach acid from traveling back up the esophagus, which is the cause of heartburn. Additionally, sleeping on your left side can reduce pressure on the lower esophageal sphincter, which can help prevent the problem.
Q. Why do I get heartburn everyday in the morning?
Heartburn can be caused by many factors, including eating spicy or acidic foods, eating too much, being high weight, lying down after eating, drinking too much caffeine or alcohol, smoking, and certain medications. If you are getting heartburn every morning, it may be helpful to keep a food diary to help identify what foods or drinks may be triggering your symptoms. Additionally, making lifestyle changes such as eating smaller meals, avoiding trigger foods, and avoiding lying down for at least two hours after eating may help to reduce your symptoms. If your heartburn persists, it is recommended to see your doctor for further evaluation.
Q. What are different ways to avoid recurrent or post meal acidity? How to manage heartburn during pregnancy?
- Eat smaller meals throughout the day. Avoid overeating.
- Avoid large meals late at night.
- Eat slowly and chew food thoroughly.
- Avoid foods and drinks that trigger heartburn, such as fried, spicy and acidic foods, caffeine and alcohol.
- Avoid lying down after eating and wait at least three hours before going to bed.
- Elevate the head of the bed or use extra pillows to keep the head and shoulders propped up while sleeping.
- Take an antacid or other medication as needed.
- Avoid carbonated beverages.
- Drink plenty of water.
- Drink herbal teas such as chamomile or ginger tea, which can help soothe the digestive system.
- Take a daily probiotic supplement or eat probiotic-rich foods, such as yogurt and kefir.
- Wear loose-fitting clothes. Avoid tight belts or clothing that puts pressure on the abdomen.
- Chew gum or suck on hard candy to increase saliva production, which can help neutralize stomach acid.