What to Do About Heartburn? 15 Home Remedies That Help Immediately

Almost everyone experiences it at some point: that burning feeling behind your breastbone that creeps up toward your throat. Heartburn, also called acid reflux, is one of the most common digestive complaints. Fortunately, there are many effective home remedies that can provide immediate relief.

In this article, you'll discover 15 proven tips and home remedies for heartburn that you can apply today. From traditional remedies to scientifically supported solutions - we cover them all.

What is heartburn?

Heartburn is actually a misnomer. The problem isn't the stomach acid itself - you need that for digestion - but the fact that the acid flows back into the esophagus. This is called gastroesophageal reflux.

Your stomach produces about 1.5 to 2 liters of stomach acid (hydrochloric acid) daily. This acid is essential for:

• Breaking down food
• Killing harmful bacteria
• Activating digestive enzymes

Normally, a ring of muscle at the bottom of your esophagus (the lower esophageal sphincter) prevents stomach contents from flowing back. When this sphincter doesn't close properly, acid can flow back, causing those familiar burning symptoms.

Symptoms of heartburn

The most common symptoms are:

• Burning feeling behind the breastbone
• Sour taste in the mouth
• Regurgitation of food or sour liquid
• Difficulty swallowing
• Coughing, especially at night
• Hoarseness or sore throat

Causes of heartburn

Before we discuss the solutions, it's important to understand what causes heartburn. The most common causes are:

1. Food choices

Certain foods relax the esophageal sphincter or stimulate stomach acid production:

• Fatty foods
• Citrus fruits
• Tomatoes and tomato sauce
• Garlic and onions
• Chocolate
• Mint
• Spicy foods

2. Eating habits

• Eating too large portions
• Eating too fast
• Lying down immediately after eating
• Eating late in the evening

3. Lifestyle factors

• Overweight
• Smoking
• Alcohol consumption
• Stress
• Tight clothing around the abdomen

4. Physical factors

• Pregnancy
• Hiatal hernia
• Certain medications (such as NSAIDs)

15 Effective home remedies for heartburn

1. Baking soda

Baking soda is one of the fastest-acting home remedies for heartburn. It neutralizes stomach acid directly.

How to use:

• Dissolve half a teaspoon of baking soda in a glass of water (200 ml)
• Drink this slowly
• Use maximum 3 times per day

Note: Not suitable for daily use due to high sodium content. Do not use on a low-salt diet or with high blood pressure.

2. Chamomile tea

Chamomile has anti-inflammatory properties and can soothe the stomach lining. It also helps with stress, a known trigger for heartburn.

How to use:

• Make a cup of chamomile tea with freshly boiled water
• Let it steep for 5-10 minutes
• Drink an hour before bedtime

3. Ginger

Ginger has been known for centuries for its stomach-calming properties. It speeds up stomach emptying, reducing the chance of reflux.

How to use:

• Cut a piece of fresh ginger (2-3 cm)
• Brew it with hot water as tea
• Or chew on a piece of candied ginger

4. Banana

Bananas are naturally alkaline and can help neutralize stomach acid. They also form a protective layer over the stomach wall.

How to use:

• Eat a ripe banana at the first signs of heartburn
• Or eat a banana preventively before bedtime

5. Almonds

Almonds neutralize stomach acid thanks to their oil content and alkaline properties.

How to use:

• Eat 4-5 almonds after a meal
• Chew them well before swallowing

6. Apple

Like bananas, apples are alkaline and can help neutralize stomach acid.

How to use:

• Eat half an apple after meals
• Choose sweet apple varieties instead of sour ones

7. Aloe vera juice

Aloe vera has soothing properties for the digestive tract and can reduce inflammation.

How to use:

• Drink 30-50 ml of aloe vera juice before meals
• Choose products without added sugar
• Start with small amounts to test how your body reacts

8. Fennel tea

Fennel calms the stomach and can reduce cramps. It also promotes digestion.

How to use:

• Make tea from fennel seeds (1 teaspoon per cup)
• Let it steep for 10 minutes
• Drink after meals

9. Cinnamon

Cinnamon has a natural acid-neutralizing effect and promotes digestion.

How to use:

• Stir half a teaspoon of cinnamon into warm milk or tea
• Or sprinkle cinnamon on your oatmeal

10. Mustard

Surprising but effective: mustard contains minerals that can neutralize stomach acid.

How to use:

• Take a teaspoon of yellow mustard when experiencing heartburn
• Not the tastiest option, but effective

11. Adjusting your sleeping position

Gravity is your friend in preventing reflux.

How to use:

• Sleep with your upper body elevated (15-20 cm)
• Use a wedge pillow or place blocks under the head of the bed
• Sleep on your left side - this keeps the stomach lower than the esophagus

12. Wearing loose clothing

Tight clothing around your waist increases pressure on your stomach.

How to use:

• Wear loose pants and belts
• Avoid tight shapewear

13. Don't lie down immediately after eating

Wait at least 2-3 hours after eating before lying down.

How to use:

• Plan your meals earlier in the evening
• Take a walk after eating
• Sit upright during digestion

14. Drinking water

Water dilutes stomach acid and flushes it back to the stomach.

How to use:

• Drink small sips of water when experiencing heartburn
• Avoid large amounts at once

15. Sugar-free gum

Chewing gum stimulates saliva production. Saliva is alkaline and neutralizes stomach acid.

How to use:

• Chew sugar-free gum 30 minutes after meals
• Choose non-mint flavors (mint can worsen reflux)

Foods: what to avoid?

In addition to applying home remedies, it's important to avoid or limit certain foods:

Foods that worsen heartburn:

• Citrus fruits: Oranges, lemons, grapefruits
• Tomatoes: Fresh, in sauce, or as ketchup
• Fatty foods: Fried snacks, fatty meats
• Chocolate: Contains caffeine and theobromine
• Coffee and tea: Especially on an empty stomach
• Alcohol: Especially wine and beer
• Carbonated drinks: Increase pressure in the stomach
• Mint: Relaxes the esophageal sphincter
• Garlic and onions: Especially raw

Tips for meals:

• Eat smaller portions
• Eat slowly and chew well
• Don't drink too much while eating
• Avoid eating 2-3 hours before bedtime

When to see a doctor?

While home remedies are often effective, there are situations where you should consult a doctor:

See your doctor if:

• Heartburn symptoms persist longer than 2 weeks
• Symptoms occur more than twice per week
• Difficulty swallowing
• Unintended weight loss
• Bloody vomiting or black stool
• Persistent cough or hoarseness
• Pain when swallowing

Possible treatments by the doctor:

• Antacids
• Proton pump inhibitors (PPIs)
• H2 receptor antagonists
• In severe cases: surgical intervention

Conclusion

Heartburn is annoying but usually treatable with simple home remedies and lifestyle adjustments. Start with the tips that are easiest to apply, such as adjusting your eating habits and sleeping position. If your symptoms persist or worsen, don't hesitate to consult a doctor.

Remember: every body is different. What works for one person may not work for another. Experiment with different home remedies to discover what works best for you.