Home Remedies for GERD/Acid Reflux: Natural Ways to Find Relief
- Pushpanjali
- 7 days ago
- 4 min read
Gastroesophageal reflux disease (GERD), commonly known as acid reflux, is a chronic condition that occurs when stomach acid frequently flows back into the esophagus, irritating its lining. This may result in painful symptoms like regurgitation, chest pain, heartburn, and difficulty swallowing. While medications are available to manage GERD, it's safer and better to opt for a natural remedy for relief and to control the symptoms.
In this article, we explore a range of home remedies and lifestyle changes that can help manage GERD and acid reflux effectively. These remedies focus on dietary habits, healthy and safe supplement options, and behavioral adjustments, all of which can contribute to symptom relief.
1. Maintain a healthy weight
Abdominal pressure can rise due to excess body weight, forcing the stomach and its contents up into the esophagus. Studies show that even modest weight loss can significantly improve GERD symptoms.
If you’re overweight or obese, aim for gradual and sustainable weight loss through a balanced diet and regular physical activity. If you are overweight as per your age and height even a 5–10% reduction in body weight can yield noticeable benefits for acid reflux sufferers.
2. Avoid trigger foods
Certain foods are known to relax the lower esophageal sphincter (LES), the muscle that acts as a valve between the stomach and the esophagus.Inappropriate relaxation or weakening of this valve may result in acid reflux.
Common trigger foods include:
Spicy foods
Citrus fruits
Tomatoes and to sour foods
Chocolate
Caffeine
Carbonated beverages
Fatty and fried foods
Excess onions and garlic
Peppermint
If you frequently get acid reflux, you can discover and steer clear of personal triggers by keeping a meal journal. Everyone's body reacts differently, so tracking symptoms in relation to food intake can be helpful.
3. Eat smaller and more frequent meals
Large meals raise the risk of reflux by overfilling the stomach and putting greater pressure on the LES. Eating smaller meals more frequently throughout the day can help manage symptoms. Instead of two or three large meals a day, try to eat four or five small ones. To give the stomach time to empty, avoid eating two to three hours before bed.
4. Elevate the head of the bed
Lying flat can allow stomach acid to travel back into the esophagus more easily. Elevating the head of the bed by 6–8 inches can prevent night-time reflux and improve sleep quality.
Use bed risers or a wedge pillow to elevate the upper body for some time. Pillow stacking alone might not work and can cause back or neck strain.Steer clear of peppermint tea as it might relax the LES and exacerbate discomfort.
Therefore, ensure your body and neck are comfortably elevated.
5. Try apple cider vinegar
Old days evidence suggests that apple cider vinegar (ACV) may help those with low stomach acid, a condition that can mimic acid reflux symptoms. If you're interested in trying this remedy a glass of raw, unfiltered ACV (with the mother) is recommended to ease acid reflux. Make sure the quantity is apt and not more.
6. Herbal teas
Certain herbal teas can soothe the digestive tract and reduce inflammation, helping to relieve GERD symptoms.
Best options:
Chamomile tea. Calming and anti-inflammatory.
Licorice root tea. May increase mucus coating in the esophagus.
Ginger tea. Helps with digestion and reduces nausea.
7. Manage stress
Stress doesn’t directly cause GERD, but it can exacerbate symptoms by increasing stomach acid production and affecting digestion.
Incorporate stress-relief techniques such as:
Meditation
Yoga
Deep breathing exercises
Regular exercise
Journaling
Spending time in nature
8. Avoid tight clothing
Acid reflux can be exacerbated by tight clothing, particularly around the waist and abdomen, which can put pressure on the stomach and LES. Choose loose-fitting clothes, especially after meals, to allow the stomach room to expand without pressure.
9. Stay upright after eating
Lying down or reclining right after a meal can trigger acid reflux. Gravity plays a key role in keeping stomach contents where they belong. Prior to lying down or going to bed, wait at least two to three hours after eating. Take a gentle walk to aid digestion after every meal.
10. Probiotic supplement
Probiotics may help manage GERD by supporting gut health and improving digestion. These beneficial bacteria balance the gut microbiota, which can reduce bloating, gas, and pressure on the stomach, factors that may trigger acid reflux. Certain probiotic strains, such as Lactobacillus and Bifidobacterium, can also help regulate intestinal motility and reduce inflammation in the gastrointestinal tract. Additionally, probiotics may suppress harmful bacteria like Helicobacter pylori, which can contribute to reflux symptoms. While not a cure, probiotics can be a helpful complement to lifestyle changes and medical treatments in reducing the frequency and severity of GERD symptoms.
11. Aloe vera juice
Aloe vera has anti-inflammatory properties and may help soothe the esophagus. However, it should be consumed in moderation and only in formulations designed for internal use.
Before meals, consume half a cup of aloe vera juice. Choose a product that is purified and free of aloin, which can act as a laxative.
12. Licorice root
Deglycyrrhizinated licorice (DGL) is a form of licorice that may help increase mucus production in the stomach lining and esophagus, providing protection from acid.
When to see a doctor
While home remedies can be effective for managing mild or occasional GERD symptoms, it’s important to consult a healthcare provider if:
Symptoms persist more than twice a week
Over-the-counter medications are needed frequently
Difficulty swallowing occurs
Weight loss, vomiting, or chest pain is present
Chronic GERD can lead to complications such as esophagitis, Barrett’s esophagus, or even esophageal cancer if left untreated.
GERD is a manageable condition, and many people find relief by making simple but consistent changes to their diet and lifestyle. Home remedies such as herbal teas, dietary modifications, and behavioral strategies can be powerful tools for symptom management.
While these remedies aren’t a substitute for medical treatment in severe cases, they offer a natural, low-risk approach that complements conventional therapies. Finding the right combination of strategies often involves some trial and error, so be patient and observant as you work to improve your digestive health.
Always consult your healthcare provider before starting any new remedy or supplement, especially if you have underlying health conditions or are taking medications.
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