How to Get Rid of Heartburn

• Try organic raw apple cider vinegar (ACV) — Because acid reflux actually occurs due to having very small amounts of acid in your stomach, ACV may actually help keep it from occurring. Simply dissolve a tablespoon of it in a glass of water and drink it to improve your acid levels.

However, more research still needs to be done on this. One study found that ACV alleviated heartburn symptoms for some individuals, but the effects only lasted between 60 and 75 minutes.⁹

• Use baking soda (sodium bicarbonate) — While this is not recommended as a regular solution, it may come in handy whenever you're experiencing extreme pain due to heartburn. Simply dissolve half a teaspoon of baking soda in one-half cup of water and drink it. This will help neutralize stomach acid and ease the burning sensation heartburn brings.¹⁰

• Sip on aloe vera juice — Drinking half a cup of aloe vera juice before mealtimes may ease heartburn, as it actually helps reduce inflammation. A study found that this plant may help ease the effect of GERD.¹¹ Aloe vera juice has a laxative component,¹² however, so make sure the brand you use has removed this effect.

• Enjoy a cup of fresh ginger root tea — If you know that you're going to be consuming a huge meal, it may be helpful if you drink a cup of ginger tea at least 20 minutes before you start eating. Simply steep a 2-inch piece of ginger root in two cups of boiling water for five minutes, and then drink.¹³ Ginger not only has an anti-inflammatory effect,¹⁴ but also tightens your lower esophageal sphincter, thus preventing acid from refluxing.¹⁵

• Fennel — This crunchy vegetable with a mild, licorice-like flavor may help improve stomach function,¹⁶ thus making it ideal for people with acid reflux. Try mixing it in vegetable salads or snack on it raw.

• Papaya — A study found that the enzyme papain may help promote better digestion, providing positive effects for people with heartburn, irritable bowel syndrome (IBS) and constipation.¹⁷

• Pineapple — The bromelain in pineapples acts as a proteolytic enzyme that has anti-inflammatory properties.¹⁸ A bromelain supplement may be an efficient alternative, too.

• Fermented foods like cultured vegetables — These will help reseed your gut with good bacteria, to help balance your bowel flora and aid in good digestion. A high-quality probiotic supplement is also a viable option.

• Licorice root — Licorice may provide some benefit as it can actually block inflammatory prostaglandins. However, use this with caution, because it contains the active metabolite glycyrrhetic acid.¹⁹

Large amounts of glycyrrhiza can lead to hyperaldosteronism,²⁰ a condition that affects the adrenal glands, producing symptoms like high blood pressure, numbness and muscle weakness.²¹ As an alternative, try deglycyrrhizinated licorice, which eliminates this problem ingredient.

If you're on diuretics or taking stimulant laxatives, refrain from using licorice. Take note that it may also reduce your potassium level, and may affect the hormone activity in the body, making it ill-advisable for women on hormone therapy, or who have estrogen-dependent cancers, endometriosis and other reproductive conditions.²²

• Slippery elm — It has antioxidants that may help ease inflammatory bowel problems.²³ According to Penn State Hershey, slippery elm coats and soothes your mouth, throat, stomach and intestines, as well as stimulates nerve endings located in your gastrointestinal tract. This helps produce more mucus, which then keeps your gastrointestinal tract protected against ulcers and excess acidity.²⁴

• Chamomile — Try drinking a cup of chamomile tea before bedtime, and see if it can help alleviate heartburn. Chamomile can help soothe inflammation and help you sleep better.²⁵

• Astaxanthin — This marine carotenoid was found to help better reduce acid reflux symptoms as compared to a placebo, especially in those with severe H. pylori infection.²⁶ Consult your physician to determine the right amount for you. The only side effect documented when high doses of this supplement are taken is a slight reddening of the skin, which most people tend to find attractive.

• Folate and other B vitamins — Getting enough of these nutrients may help reduce your chances of getting acid reflux.²⁷ You can get these nutrients from foods like asparagus, liver, spinach and okra.

1. Maintain a healthy weight — If you are obese or overweight, consider losing weight. Extra pounds can place pressure on your stomach, causing more acid to forcefully move into your esophagus.

2. Wear loose clothing — Clothes that are too tight can put pressure on your stomach and trigger heartburn.

3. Eat smaller, more frequent meals at intervals — This allows your stomach to digest food more efficiently, and may help regulate digestive enzyme production. Excessive food in the stomach causes the LES to open as well, so this is a good strategy.

4. If possible, avoid taking unnecessary medications — Some over-the-counter (OTC) and prescription medications can trigger heartburn. These include antidepressants, anxiety medications, blood pressure drugs, antibiotics, osteoporosis drugs, nitroglycerin and pain relievers.

5. Sleep on your left side — This causes acid to pool farther away from the esophageal sphincter, reducing the risk of it going back up.

6. Stay upright, especially after meals — This will help prevent digestive acids from moving up and out of your stomach.

7. Quit smoking — The LES relaxes and opens up when you smoke, causing acid to reflux. It may also affect stomach acid production.

8. Identify your food triggers — Certain foods may trigger acid reflux. Try keeping a food diary to help you figure out which ones are yours, so you can actively avoid them.