Aug 6, 20234 min read

Natural Remedies for Heartburn

Updated: Sep 4, 2023

Have you ever experienced that burning sensation in your throat after eating too much pizza, spicy food, or tomato products? This, my friend, is heartburn. Accounting for more than 50 million visits to the doctor each year, upper gastrointestinal disorders are extremely common, and roughly 25% of people in the general population report having heartburn. While maybe you've just popped some antacids and went your way, untreated heartburn can have detrimental health effects. Luckily, simple lifestyle changes and natural remedies can help keep heartburn at bay.

What is Heartburn?

Heartburn, also known as acid indigestion or pyrosis, can be felt as a burning pain in the chest, just behind the breastbone. It occurs when gastric acid is regurgitated into the esophagus, It often occurs after eating or when laying down, and is more common in the evening. Heartburn is more common in westerners than in Asian populations, and is more prevalent in those who smoke or are obese. Though common and generally manageable with over the counter products, longstanding, untreated heartburn can damage the lining of the esophagus and even lead to cancer. So, please don’t neglect taking care of heartburn if you’re someone who suffers from it frequently or if it interferes with your daily activities.

Why Do I Have Heartburn?

Heartburn occurs when the sphincter between your esophagus (the tube that carries food to your stomach) and your stomach meet becomes relaxed called the lower esophageal sphincter. This relaxation allows stomach acid to backflow up into the esophagus causing a burning sensation, as well as a bitter taste for some people. Certain foods can make this sphincter relax, as well as increased intra-abdominal pressure, such as in people who are overweight or in women who are pregnant.

How to Prevent Heartburn

Diet plays a large part in the experience of heartburn. Large meals increase the occurrence of heartburn, which makes sense when talking about increased intra-abdominal pressure. Particular foods that are known to increase the risk of heartburn are spicy foods, chocolate, tomatoes, onions, fatty and fried foods, alcohol, and carbonated and caffeinated beverages like coffee. If you are experiencing heartburn, I recommend keeping a food log of what you are eating and when you are experiencing symptoms to determine which foods aggravate you the most. You can then use this to help weed these foods out of your diet.

Smoking and alcohol are especially damaging to the function of the lower esophageal sphincter, and eliminating these are extremely beneficial. Heartburn symptoms can also be reduced by avoiding late meals, especially 2-3 hours before you lie down, and propping your head up on a second pillow when sleeping.

Traditional Treatment for Heartburn

Most doctors will recommend one of three types of over the counter medications: Antacids are often the first line of therapy, neutralize stomach acid and provide quick relief of symptoms. Tums are probably the most common antacid, which you likely have in your medicine cabinet. H-2 receptor antagonists (H2RAs) are the next line of therapy. These reduce stomach acid and provide longer relief than antacids, but don’t work as quickly. The third group, proton pump inhibitors (i.e. Prilosec and Prevacid), are the most potent and reduce the production of stomach acid. Though “safe” enough to be considered over-the-counter, these medications are not without their risks, especially when used long-term. Overuse of these medications can lead to nutritional deficiencies, renal function disorders and osteoporosis.

So, what’s better than that? Something natural, of course!