Most people experience acid reflux and heartburn, especially after eating a meal that disagrees with them. Heartburn, which the Mayo Clinic defines as a sensation of burning in the chest, is often followed by an episode of acid reflux, a flow of stomach acid (bile) back into your throat. Frequent bouts of heartburn and reflux--two or more times weekly--can be indicative of a more pervasive problem called gastroesophageal reflux disease (GERD). While the occasional incidence of upset can be sufficiently managed using over-the-counter antacids and medications to control and decrease acid, home remedies are often helpful to treat heartburn and acid reflux, as well as GERD.
Avoid Certain Foods & Drinks
MedlinePlus indicates that one home remedy for acid reflux and heartburn is to avoid the foods and drinks that trigger it, specifically alcoholic beverages and spicy or fatty foods--or whatever seems to cause you the most problems. Integrative physician Andrew Weil, M.D., and Mayo Clinic experts add fried foods, foods with tomatoes, citrus, garlic, onions, chocolate and mint to the list of potential causes of acid reflux and heartburn. One method of determining what causes your heartburn and acid reflux is to log what you eat at each meal to winnow out the problem food or beverage. If you drink alcohol, do so with meals, advises Weil, who also recommends eating at least 40 g of fiber daily.
Eat Smaller Meals
Eating a big meal in one sitting can also result in acid reflux and heartburn. The Mayo Clinic advises eating smaller meals. Additionally, make sure not to eat right before you go to bed or lie down. Weil advises giving your meal three hours to digest before lying down.
Lose Weight
Carrying around extra weight can cause acid reflux and heartburn or make it worse. Mayo Clinic experts explain that the extra pressure that pushes against your stomach as a result of being overweight makes bile back up into your throat. Lose weight slowly (no more than 1 or 2 lb. a week), and if you're already at a healthy weight, maintain it. Weil also advises getting daily exercise. Consult with your physician if you need help dropping extra pounds.
Loose Clothing
Wear loose clothing, advises MedlinePlus, and avoid clothes and belts that cut tightly around your waist. These press against your lower esophagus and can cause increased episodes of heartburn and acid reflux.
Raise Your Head During Sleep
The Mayo Clinic notes that symptoms of heartburn can take place at night and worsen whenever you lie down. Purchase a wedge from a medical supply store and insert it between your box spring and mattress so that your head and shoulders are elevated at night. If you experience acid reflux, this allows gravity to work in your favor, Weil explains. You can also raise the head of your bed by supporting it with bricks or blocks.
Other Remedies
Although over-the-counter medications and lifestyle adjustments are what most physicians recommend as a home remedy for acid reflux and heartburn, Weil notes that you may derive benefit from alternative treatments. He recommends taking 1/2 tsp. of powdered deglycyrrhizinated licorice (DGL) or two chewable tablets of DGL before or between meals, or before bedtime. Also, smoking is linked to acid reflux and heartburn, according to the Mayo Clinic. Kicking the habit may help you avoid unpleasant symptoms.
