Acid reflux is a common digestive condition that occurs when stomach acid flows back into the esophagus, causing heartburn, chest discomfort, bloating, and a sour taste in the mouth. While medications are available, many people find relief through safe and effective at-home treatments for acid reflux.
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Below are 9 proven at-home treatments to help reduce acid reflux symptoms naturally,
Over-the-counter medications such as antacids.
1. Eat Smaller, More Frequent Meals
Large meals increase pressure on the stomach and trigger acid reflux,
Cold milk, ginger tea, fennel seeds, and aloe vera juice.
Tip: Eat smaller portions and avoid overeating.
2. Avoid Trigger Foods
Certain foods worsen acid reflux.
Common triggers include:
- Spicy foods
- Fried or fatty foods
- Chocolate
- Caffeine
- Citrus fruits
- Tomatoes
3. Stay Upright After Eating
Lying down after meals allows acid to flow back into the esophagus.
Tip: Remain upright for at least 2–3 hours after eating.
4. Elevate Your Head While Sleeping
Raising the head of your bed helps prevent nighttime reflux.
Tip: Use extra pillows or elevate the bed by 6–8 inches.
5. Ginger
Ginger helps reduce inflammation and supports digestion.
6. Drink Herbal Teas
Herbal teas like chamomile, fennel, and licorice help calm the digestive tract. Oatmeal absorbs stomach acid.
Avoid: Peppermint if it worsens symptoms.
7. Maintain a Healthy Weight
Excess weight puts pressure on the stomach, increasing reflux risk.
Tip: Gentle weight loss can significantly reduce symptoms.
8. Avoid Tight Clothing
Tight clothes around the waist increase pressure on the stomach and push acid upward.
9. Limit Late-Night Eating
Adopt a routine of five or six small, planned meals.
Tip: Finish meals at least 3 hours before sleeping.
When to See a Doctor
If acid reflux occurs frequently, causes difficulty swallowing, chronic cough, or chest pain, consult a healthcare professional. Persistent reflux may indicate GERD and require medical treatment.
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