Halting Heartburn at Home

Halting Heartburn at Home


f you're one of the 50 million Americans diagnosed with heartburn, you may very well know the agony: that painful burning feeling under your breastbone; the discomfort of chest pain just after bending over, lying down or eating; trouble swallowing, or the ever-annoying classic – that hot, sour nastiness at the back of your throat. That's heartburn for you.

Sure, there are plenty of medicines and over-the-counter treatments available that can provide relief, even in cases where heartburn is chronic or severe, but why a trip to the doctor and the pharmacy? Check out these 10 home remedies for heartburn.

1. Pay Close Attention to What You Eat

Just by the sound of it, you know a jalapeno taco burger is a bad idea. Still, there are lots of specific foods that can trigger heartburn. To keep heartburn in check, monitor your diet closely, and know what's in the foods you eat. Some stealthy heartburn generating culprits are peppermint, caffeine, sodas, chocolate, citrus fruits and juices, tomatoes, onions, and high-fat foods.

2. Avoid Eating Too Much Food

Q: When is heartburn is mostly likely to occur?

A: After overindulging on food! With respect to heartburn, the volume of what you eat is critical. If your belly is too full, your stretched stomach can put pressure on the muscles that keep stomach acids in place. After a wonderful meal, the last thing you want is a late, great heartburn haunt. It's best to keep your portions reasonable.

3. Bid Farewell to Fried and Fatty Foods

Fatty foods linger in your stomach, causing it to produce excess acid. This acid overload irritates the digestive system. Remember those stomach acid-controlling muscles? High-fat foods make them fall asleep on the job, allowing that foul stomach acid to occasionally make its way back up through your esophagus to splash around in the back of your throat.

4. Lose Weight/Maintain a Healthy Weight

Losing weight is daunting; but it can mean relief for people plagued by heartburn. The idea behind weight loss/maintenance as a heartburn management strategy is to keep a healthy weight; it will eliminate abdominal stress caused by carrying extra pounds, especially since excess belly fat creates pressure that can force acids back into the esophagus.

5. Think Before You Drink!

These drinks listed lend themselves to heartburn flares: coffee (regular or decaffeinated), caffeinated tea, colas (and other carbonated soft drinks), and alcohol. Caffeine in some drinks increases acid production in the stomach; sodas cause bloating and alcoholic beverages relax stomach acid-regulating muscles, all of which can lead to heartburn misery.

6. Write It Down

Keep a food journal to keep heartburn at bay. When heartburn occurs, jot down what you've eaten and done so you can pinpoint and avoid foods, beverages, and activities (such as lying down after eating) that may trigger heartburn. Once a pattern appears, you can take proactive steps to avoid things that activate heartburn.

7. Quit Smoking

Smoking can reduce the effectiveness of the muscles that keeps acids in the stomach. Stomach acids are made to help break down food. While the stomach is naturally protected from the acids it produces, the esophagus is not. Smoking weakens the acid-restraining muscles in the stomach. Over time, acid flow into the esophagus can cause injury and damage.

8. Avoid Acidic Foods

Tomatoes, tomato-based products, citrus fruits, vinegar, and vinegar-based foods are all major heartburn triggers. Citrus fruits like oranges, grapefruits, lemons, and limes can trigger serious heartburn, especially if eaten by themselves. Vinegar, often a main ingredient in salad dressings, also can provoke heartburn.


9. Eat Dinner Early and Avoid Nighttime Snacking

Turning in for the night while your belly is full will increase the chance of a heartburn attack. An engorged stomach puts pressure on the stomach valve that keeps acid in place. It's best to finish your last meal two to three hours before bedtime to give food a chance to digest. Avoid nighttime snacking to prevent the stomach from having to digest food overnight.

10. Prop Up

Invest in a wedge pillow! A wedge pillow is a slanted pillow that is designed to prop up the upper body during rest. When the upper body is slightly raised, simple gravity keeps stomach acid in place and out of the esophagus. Wedge pillows are great for propping, but if you find that you need an extra boost, stuff wooden blocks under your mattress for a few added inches.

Keep In Mind...

A common theme that has been consistent throughout this piece is to keep stomach acid from migrating into the esophagus, and to avoid foods, drinks, habits, and behaviors that provoke or exacerbate heartburn. These drug-free tips and tricks suggest small diet and lifestyle changes you can make to help manage severe, chronic, occasional, or pregnancy-induced heartburn. Good luck!