8 Home Remedies for Acid Reflux/GERD

 A healthy weight
 Foods and drinks to avoid
 Smaller meals
 Dietary changes
 Quit smoking
 Herbal remedies
 Avoid tight clothing
 Relaxation
 Outlook

What is acid reflux/GERD?

Occasional heartburn (acid reflux) can happen to anyone.

According to the Mayo Clinic, if you experience acid reflux more than twice a week, you may
have gastroesophageal reflux disease (GERD). In this case, heartburn is just one of many
symptoms, along with coughing and chest pain.

GERD is first treated with over-the counter (OTC) medications, such as antacids, and lifestyle or
dietary changes. Prescription medications may be needed in more severe cases to prevent
damage to the esophagus.

While conventional medicine is the most common form of GERD treatment, there are some
home remedies you can try to reduce instances of acid reflux. Talk to
your gastroenterologist about the following options.

1. Aim for a healthy weight

While heartburn can happen to anyone, GERD seems to be most prevalent in adults who are
overweight or obese.

Excess weight — especially in the abdominal area — puts more pressure on the stomach. As a
result, you’re at an increased risk of stomach acids working back into the esophagus and
causing heartburn.

If you’re overweight, the Mayo Clinic suggests a steady weight loss plan of 1 or 2 pounds per
week. On the flip side, if you’re already considered to be at a healthy weight, then make sure
you maintain it with a healthy diet and regular exercise.

2. Know which foods and drinks to avoid

No matter what your weight, there are certain known trigger foods and drinks that can increase
your risk for acid reflux. With GERD, you should be especially wary of items that can lead to
symptoms. Try avoiding the following foods and beverages:

 tomato sauce and other tomato-based products

 high-fat foods, such as fast food products and greasy foods
  fried foods
 citrus fruit juices
 soda
 caffeine
 chocolate
 garlic
 onions
 mint
 alcohol

By limiting or avoiding these triggers altogether, you may experience fewer symptoms. You may
also want to keep a food journal to help identify problem foods.

3. Eat a little, sit up a little longer

Eating smaller meals puts less pressure on the stomach, which can prevent the backflow of
stomach acids. By eating smaller amounts of food more frequently, you can reduce
heartburn and eat fewer calories overall.

It’s also important to avoid lying down after eating. Doing so can trigger heartburn.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends
waiting three hours after eating. Once you go to bed, try elevating your head with pillows to
avoid nighttime heartburn.

4. Eat foods that help

There’s no one magic food that can treat acid reflux. Still, in addition to avoiding trigger foods, a
few other dietary changes can help.

First, the American Academy of Family Physicians recommends low-fat, high-protein meals.
Reducing dietary fat intake can subsequently decrease your symptoms, while getting
enough protein and fiber will keep you full and prevent overeating.

Try incorporating some of these foods into your diet to help your acid reflux. After each meal,
you may even consider chewing non-mint gum. This can help increase saliva in your mouth and
keep acid out of the esophagus.

5. Quit smoking
In case you needed another reason to quit smoking, heartburn is one of them. And this is a big
one for people with GERD.

Smoking damages the lower esophageal sphincter (LES), which is responsible for preventing
stomach acids from backing up. When the muscles of the LES are weakened from smoking, you
may experience more frequent heartburn episodes. It’s time to quit smoking. You will feel better.

Secondhand smoke can also be problematic if you’re fighting acid reflux or GERD. Here are
some tips to help you quit smoking.
6. Explore potential herbal remedies
The following herbs have been used for GERD:

 chamomile
 licorice
 marshmallow
 slippery elm

These are available in supplement and tincture form, as well as teas.

The downside to these herbs is that there aren’t enough studies to prove that they can actually
treat GERD. Furthermore, they might interfere with medications you may take — check with a
doctor before use.

The U.S. Food and Drug Administration (FDA) FDA doesn’t monitor herbs and supplements.

However, personal testimonials report that herbs can be a natural and effective way to reduce
the symptoms of GERD. Be sure to purchase herbs from a reputable source.

7. Avoid tight clothing

There’s nothing wrong with wearing tight clothing — that is, unless you’re experiencing GERD
symptoms.

Wearing clothes that are too tight can increase acid reflux episodes. This is especially the case
with tight bottoms and belts: Both place unnecessary pressure on the abdomen, thereby
contributing to your heartburn risk. For the sake of acid reflux, loosen up your clothing.

8. Try relaxation techniques

GERD itself can be very stressful. Since esophageal muscles play a large role in keeping
stomach acids down where they belong, it may help to learn techniques that can relax both your
body and mind.

Yoga has enormous benefits by promoting mind-body awareness. If you’re not a yogi, you can
even try quiet meditation and deep breathing for a few minutes several times a day to tame your
stress levels.

Outlook
Home remedies can help alleviate the occasional heartburn episode, as well as some cases of
GERD. When prolonged, uncontrolled acid reflux occurs, you put yourself at a higher risk of
esophageal damage. This can include ulcers, a narrowed esophagus, and even esophageal
cancer.
Still, it’s important to know that home remedies alone may not work for acid reflux and GERD.
Talk to a gastroenterologist about how some of these remedies can complement a medical
treatment plan.