Heartburn can sneak up on you like an uninvited guest—one minute, you are enjoying your favorite spicy taco and chocolate drink, and the next, you are clutching your chest, wondering if the indulgence was even worth the trouble. That stomach acid bubbling up into your throat can turn every delicious meal into a downright frustrating experience and make you dread eating even your favorite foods altogether.
But here is the good news: keeping heartburn at bay does not require a cabinet full of antacids or a dramatic lifestyle overhaul. All it takes are a few simple tweaks to your daily habits.
If your search for answers to “How do you get rid of heartburn naturally?” led you to this page, you are in the right place. Read on to discover simple, effective, and all-natural ways to prevent heartburn at home.
Eating Smaller Meals
When it comes to preventing heartburn, how much you eat matters just as much as what you eat. When you load up your plate and eat like it is your last meal, your stomach stretches, causing your lower esophageal sphincter (LES) to open when it should not. The LES is the tiny valve that keeps your stomach acid from flowing back into your esophagus.
Kick the feast-or-famine mindset to the curb. Instead of eating three large meals a day, go for smaller, more frequent bites (4-6 times, every 3-4 hours). This allows your digestive tract to break down food more efficiently and reduces the risk of acid buildup.
Wearing Loose, Comfortable Clothing
Believe it or not, what you wear can contribute to heartburn. Restrictive clothing like shaping tops, waist trainers, tight sports bras, high-waisted pants or those with snug waistbands, and skinny jeans can put pressure on your stomach and force acid upward. Consider going up a size or switching to breathable options. With so many fashionable options out there, you can look great without having to deal with heartburn.
Avoiding Lying Down After Eating
Do you tend to feel sleepy after eating? That drowsy, sluggish feeling referred to as a “food coma” can lure you to crash on your couch, but keep in mind that giving in can backfire in a big way.
Your body needs time to digest food, so wait at least two to three hours before reclining. Light physical activity, like walking, after meals stimulates your digestive system, causing food to move through your stomach and intestines quickly. If you need to lie down, at least keep your upper back propped up.
Staying Well-Hydrated
Drinking enough water is one of the simplest yet most effective ways to prevent heartburn. Water rinses any stray acid out of your esophagus and sends it back to where it belongs.
Sipping water during meals helps your body break down food more efficiently and keeps things moving smoothly through your digestive tract.
Just be mindful not to drink too much at mealtime, as it can distend your stomach and trigger acid reflux. Aim for consistent hydration throughout the day to keep your digestive system running like clockwork.
Knowing Your Food Triggers
There are certain foods that are notorious for triggering heartburn. Spicy foods, citrus fruits, chocolate, caffeine, onions, and fatty or fried foods are among the worst offenders.
Keeping a food diary can help you pinpoint which foods trigger your heartburn, so you can modify your diet accordingly. Once you have identified your triggers, you can make choices without sacrificing flavor or enjoyment.
Managing Stress
Your mind and gut are intricately intertwined. This means that what is happening in your mind can directly influence how your gut feels and functions.
For instance, when you are stressed, your body releases hormones that prompt your stomach to produce more acid. The acid buildup throws your digestive rhythm off balance and leads to heartburn flare-ups.
Relaxation techniques like deep breathing, meditation, yoga, and even journaling have been shown to help ease or prevent heartburn.
Treatment for Persistent Heartburn in West Orange, NJ
If you experience persistent heartburn despite these strategies, or are unsure whether your symptoms are due to heartburn or something else, it is best to err on the side of caution and consult a digestive health specialist (gastroenterologist/GI specialist).
If you are in West Orange, NJ, see one of ours here at Hudson MD Group. Our highly skilled gastroenterologists have built a stellar reputation by providing patient-centered care and delivering the best possible treatment outcomes. You could not be in more capable hands.
To book an appointment, you may contact us at (973) 705-4914, use our patient portal, or fill out this secure online form.
External Sources:
- https://my.clevelandclinic.org/health/diseases/9617-heartburn-overview
- https://www.sleepfoundation.org/nutrition/why-do-i-get-sleepy-after-eating
https://www.health.harvard.edu/diseases-and-conditions/could-stress-be-making-my-acid-reflux-worse
