My spouse used to suffer from heartburn almost every day. It was a painful and persistent problem that interfered with their daily life. Fortunately, after trying several natural remedies and making some lifestyle changes, the condition significantly improved.
What is Heartburn?
Heartburn is a burning or acidic sensation that occurs along the esophagus. It often feels like discomfort rising from the stomach to the chest or throat. While I can’t diagnose the exact cause of your heartburn in a written conversation, one of the most common culprits is gastroesophageal reflux disease (GERD).
GERD is a chronic digestive condition that occurs when stomach contents—like food and digestive juices—flow back into the esophagus. This backflow increases the acidity in the esophagus, irritating its lining and causing symptoms like heartburn, a sour taste in the mouth, and even chest pain.
The main cause of this acid reflux is usually a weakening or dysfunction of the lower esophageal sphincter (LES). The LES is a muscle located at the bottom of the esophagus that’s supposed to keep stomach contents from coming back up. If it doesn’t close properly, acid and food can rise into the esophagus.
Common Symptoms of GERD include:
- Heartburn
- Acid regurgitation (sour or bitter taste in the mouth)
- Esophagitis (inflammation or pain in the esophagus)
- Chest pain or discomfort
- Bloating
- Belching
- Nausea or vomiting
- Difficulty swallowing (dysphagia) or the feeling that food is stuck in your throat
- Pain while swallowing
- Sore throat or hoarseness
- Tooth decay and gum disease
Natural Remedies That Helped Us
After trying many approaches, we found a few natural remedies that worked wonders for heartburn relief:
- Crushed walnuts or almonds: Just one tablespoon can quickly neutralize the acid and relieve heartburn.
- Buckwheat on an empty stomach: Eating a small plate of plain buckwheat in the morning can prevent heartburn throughout the day.
- Vegetable oils: One teaspoon of unrefined oil during a heartburn attack can soothe the irritation.
- Raw carrots, apples, or seeds: A small portion of these (including pumpkin or sunflower seeds) can bring immediate relief.
- Roasted buckwheat powder: Roast the grains, grind them, and sift. Take a pinch of this powder three times daily.
Additional Lifestyle Tips That Prevent Heartburn
Making a few simple changes can also help prevent and manage heartburn symptoms:
- If you get heartburn at night, get up and walk around, and take a few small sips of water. This helps reduce acid reflux caused by lying down.
- Ensure regular bowel movements. Constipation and straining increase abdominal pressure and can trigger reflux.
- Avoid lying down right after meals. Instead, walk for a while to help food move from the stomach into the intestines.
- Follow a regular eating schedule. Eat 5–7 small meals a day and avoid overeating.
- Add more alkaline foods to your diet—milk, cream, yogurt, cottage cheese, steamed meat or fish, unsalted butter, and white (preferably yeast-free) bread.
- Prepare steamed vegetables or eat them pureed. Opt for stewed apples instead of raw ones.
Foods and Drinks to Avoid
Certain foods are known to worsen heartburn and should be limited or eliminated:
- Fatty or fried meats, poultry, and fish
- Processed meats like sausage and bacon
- Spicy sauces and seasonings
- Sour fruit juices and acidic drinks
- Vegetables high in rough fiber, like cabbage, radish, turnips, onions, and garlic
- Mushrooms
- Black bread
- Carbonated drinks, strong tea, and coffee
If you follow these natural remedies and lifestyle adjustments, there’s a good chance you’ll experience significant relief—just like my spouse did. While it’s always best to consult a healthcare professional for a long-term solution, these tips can be a great starting point for managing heartburn naturally.
