13 Acid Reflux Natural Remedies
- A Quick Anatomy Lesson: How Acid Reflux Happens
- Why Does Acid Reflux Happen?
- Root Causes of Acid Reflux
- 13 Natural Remedies to Combat Acid Reflux
- Final Thoughts
Hello and Namaste! Welcome back to Fabulous Body! I’m Akash, your holistic nutrition coach.
Today, we’re tackling a topic that affects millions of people worldwide—acid reflux, heartburn, and GERD. If you’ve ever felt that burning sensation in your chest after a big meal or a late-night snack, this video is for you!
It’s estimated that 60 million Americans experience heartburn at least once a month. And, according to an article in the Times of India, around 20-30% of the Indian population suffers from GERD, or gastroesophageal reflux disease.
Now, Before we dive in, let’s clear up what acid reflux, heartburn, and GERD actually mean. Then, we’ll get to the root causes of these issues and wrap things up with 13 holistic remedies that can help relieve, or even stop, reflux from happening.
A Quick Anatomy Lesson: How Acid Reflux Happens
Let’s start with a quick look at how digestion works.
The process begins in your mouth, where food is chewed and mixed with saliva. The food then travels down your esophagus, also known as the food pipe.
The esophagus has two important “valves” called sphincters:
- The Upper Esophageal Sphincter (UES) opens when you swallow to allow food to pass.
- The Lower Esophageal Sphincter (LES), also called the cardiac sphincter, is the key player here. It’s located where your esophagus meets your stomach and is responsible for keeping stomach acid from flowing back up into the esophagus.
Once food reaches your stomach, powerful stomach acid (with a pH of about 2) is released along with pepsinogen to help digest protein, intrinsic factor for absorbing vitamin B12, and mucus to protect your stomach lining from the acid.
Why Does Acid Reflux Happen?
The problem starts when the Lower Esophageal Sphincter (LES) weakens or doesn’t function properly. This can cause the contents of your stomach, including acid, to flow back into your esophagus.
Unlike your stomach, your esophagus doesn’t have a protective mucus lining, so this acid causes irritation, resulting in that burning sensation we call heartburn.
If you experience acid reflux more than twice a week, it’s likely GERD—gastroesophageal reflux disease. This is a more chronic form of acid reflux that can lead to serious complications if left untreated.
Root Causes of Acid Reflux
So, what causes acid to escape the stomach? The issue isn’t the acid itself but the conditions that allow it to flow upward. Here are the main causes:
Lower Esophageal Sphincter (LES) Dysfunction
The LES should close tightly after food passes into your stomach, but in people with GERD, the LES weakens or relaxes at the wrong times. This allows stomach acid to reflux into the esophagus.
Dietary Triggers
Some foods and drinks can relax the LES or increase acid production. Common culprits include:
-
- Spicy, fatty, or acidic foods
- Caffeine, alcohol, chocolate
- Mint and carbonated beverages
Lifestyle Factors
Lifestyle choices also play a role:
-
- Eating large meals or lying down too soon after eating
- Smoking, which weakens the LES
- Tight clothing that puts pressure on your abdomen
Medications
Certain medications can contribute to reflux by lowering LES pressure or irritating the esophagus, such as:
-
- Calcium channel blockers, NSAIDs, antihistamines, and antidepressants
Genetics
GERD may run in families due to inherited conditions that affect the digestive system.
13 Natural Remedies to Combat Acid Reflux
Now that you understand the root causes of acid reflux, heartburn, and GERD, let’s look at some simple, effective remedies that can help you find relief:
Dietary Modifications
Changing what and how you eat can make a big difference:
-
- Avoid trigger foods: Identify your personal triggers, like spicy or fatty foods, chocolate, caffeine, and alcohol.
- Eat smaller meals: Large meals can increase stomach pressure. Try 4-5 smaller meals throughout the day.
- Time your meals: Avoid eating 2-3 hours before bedtime.
- Chew thoroughly: This helps with digestion and reduces the workload on your stomach.
- Increase fiber: Eating fiber-rich foods like vegetables, fruits, and whole grains can help prevent constipation, which can worsen reflux.
Lifestyle Changes
Simple lifestyle tweaks can significantly reduce acid reflux:
-
- Maintain a healthy weight: Excess weight puts pressure on your abdomen, making reflux more likely.
- Quit smoking: Smoking weakens the LES, leading to more reflux.
- Elevate your head while sleeping: Use a wedge pillow or raise the head of your bed to prevent nighttime reflux.
- Wear loose-fitting clothes: Tight clothing around your abdomen can worsen symptoms.
- Manage stress: Stress can increase stomach acid production.
- Practice mindful eating—avoid distractions like watching TV while eating.
Herbal Remedies
Certain herbs can soothe reflux symptoms:
-
- Ginger: Known for its anti-inflammatory properties, ginger can reduce stomach acid. Try ginger tea or chew on a small piece of fresh ginger.
- Licorice Root: Deglycyrrhizinated licorice (DGL) increases mucus production, which protects the esophagus. Take DGL capsules before meals.
- Chamomile: Chamomile tea helps reduce stomach acid and can also relieve stress. Drink it 30-60 minutes before bedtime.
Final Thoughts
So there you have it! A deep dive into acid reflux, heartburn, and GERD, along with 13 natural remedies you can try today. Remember, small changes can make a big difference!
If you want to learn more, check out my gut health playlist. Remember, mastering the fundamentals is the key to living a healthy, fabulous life.
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.