How to Treat Heartburn at Home

Understanding Heartburn

Heartburn is a burning sensation in your chest, just behind your breastbone. It happens when stomach acid flows back up into your esophagus (the tube that carries food from your mouth to your stomach). This is called acid reflux. Occasional heartburn is common and usually not serious, but frequent episodes may indicate gastroesophageal reflux disease (GERD).

Common triggers include certain foods, obesity, pregnancy, stress, and lying down after eating. While uncomfortable, heartburn can often be managed effectively at home.

When Home Treatment Is Appropriate

You can safely treat heartburn at home if:

• Your symptoms are mild to moderate
• You experience heartburn occasionally (less than twice a week)
• You don't have difficulty swallowing
• You aren't experiencing unintentional weight loss
• Your heartburn isn't accompanied by vomiting (especially if bloody or black)
• You don't have chest pain that could be mistaken for a heart attack

If you're unsure whether your symptoms are heartburn or something more serious, err on the side of caution and consult a healthcare provider.

Top Home Remedies for Heartburn

Try these evidence-based remedies to relieve heartburn symptoms:

1. Baking Soda Solution

Baking soda (sodium bicarbonate) can neutralize stomach acid quickly.

• Mix 1 teaspoon of baking soda in 8 ounces of water
• Drink slowly
• Repeat no more than 3-4 times daily
• Don't use this method if you're on a sodium-restricted diet

2. Chew Gum

Chewing gum increases saliva production, which can help neutralize acid and wash it back down to your stomach.

• Choose sugar-free gum to avoid tooth decay
• Chew for about 30 minutes after meals
• Peppermint flavors may relax the lower esophageal sphincter (LES) and worsen symptoms for some people - try fruit flavors instead

3. Elevate Your Upper Body

Gravity helps keep stomach acid where it belongs.

• Raise the head of your bed 6-8 inches using blocks or a wedge pillow
• Avoid lying down for 2-3 hours after eating
• If you must lie down, lie on your left side - this position helps prevent reflux

4. Loosen Tight Clothing

Tight waistbands and belts can put pressure on your stomach.

• Wear loose-fitting clothing, especially around your waist
• Avoid tight belts or shapewear
• Consider wearing clothing that doesn't constrict your abdomen

5. Apple Cider Vinegar

While it might seem counterintuitive, some people find relief with diluted apple cider vinegar.

• Mix 1 tablespoon of raw, unfiltered apple cider vinegar in 8 ounces of water
• Drink before meals
• Start with small amounts (1 teaspoon) to see how you tolerate it
• Stop using if it worsens your symptoms

6. Aloe Vera Juice

Aloe vera may help reduce inflammation in the esophagus.

• Drink 1/4 cup of aloe vera juice about 20 minutes before meals
• Choose pure aloe vera juice (not the laxative version)
• Look for products that have had the laxative component (aloin) removed

7. Licorice (DGL)

Deglycyrrhizinated licorice (DGL) may help increase mucus production and protect the esophagus.

• Chew 1-2 DGL tablets (380 mg each) 20 minutes before meals
• Or take 1-2 tablets when symptoms occur
• Don't confuse with regular licorice, which can raise blood pressure

8. Mustard

Some people find that mustard helps neutralize acid.

• Take 1 teaspoon of yellow mustard when symptoms occur
• You can mix it with water if the taste is too strong
• This remedy works quickly for many people

Natural Remedies

Several herbal remedies may help with heartburn:

Slippery Elm

This herb may help coat and soothe the esophagus.

• Take 1-2 capsules (400-500 mg each) with water
• Or make tea by steeping 1 teaspoon of powdered bark in hot water
• Drink 1-3 times daily

Marshmallow Root

Like slippery elm, marshmallow root may help coat the esophagus.

• Steep 1 teaspoon of dried root in 1 cup hot water for 10 minutes
• Drink 2-3 times daily
• Don't take with medications as it may interfere with absorption

Ginger

Ginger has natural anti-inflammatory properties.

• Steep fresh ginger slices in hot water for ginger tea
• Chew a small piece of fresh ginger when symptoms occur
• Take 250-500 mg ginger capsules with meals

Over-the-Counter Options

Several OTC medications can provide relief:

Antacids

These neutralize stomach acid quickly.

• Options: Tums, Rolaids, Maalox, Mylanta
• Follow package instructions for dosage
• Don't take with other medications as they may interfere with absorption
• Long-term use can cause side effects like diarrhea or constipation

H2 Receptor Antagonists

These reduce acid production.

• Options: Famotidine (Pepcid), Cimetidine (Tagamet), Ranitidine (Zantac 360)
• Take 10-20 mg (famotidine) or 200 mg (cimetidine) before meals
• Provides relief for 4-12 hours
• May take 30-60 minutes to start working

Proton Pump Inhibitors (PPIs)

These block acid production more effectively than H2 blockers.

• Options: Omeprazole (Prilosec), Esomeprazole (Nexium), Lansoprazole (Prevacid)
• Take 20 mg once daily before breakfast
• May take 1-4 days for full effect
• Don't take for more than 14 days without consulting a doctor
• Long-term use may have risks like nutrient deficiencies

Lifestyle Changes

Making these adjustments can help prevent and reduce heartburn:

• Eat smaller meals: Large meals put pressure on your LES
• Eat slowly: Take time to chew thoroughly
• Don't lie down after eating: Wait 2-3 hours before lying down or going to bed
• Maintain a healthy weight: Excess weight puts pressure on your abdomen
• Quit smoking: Smoking relaxes the LES and increases acid production
• Reduce stress: Try meditation, deep breathing, or yoga
• Exercise regularly: But avoid intense workouts right after eating
• Sleep on your left side: This position helps prevent reflux
• Avoid late-night eating: Finish dinner at least 2-3 hours before bedtime

Foods That Help

These foods may help prevent or relieve heartburn:

• Oatmeal: High in fiber, absorbs stomach acid
• Ginger: Natural anti-inflammatory
• Bananas: Naturally low in acid (though very ripe bananas may be problematic for some)
• Melons: Low-acid fruits like cantaloupe and honeydew
• Leafy greens: Naturally low in fat and sugar
• Egg whites: Good protein source without the fat of yolks
• Healthy fats: Avocados, nuts, and seeds in moderation
• Lean proteins: Chicken, turkey, fish, and tofu
• Complex carbohydrates: Whole grains like brown rice and quinoa
• Alkaline foods: Cauliflower, broccoli, asparagus, and cucumbers

Foods to Avoid

These common triggers may worsen heartburn:

• High-fat foods: Fried foods, fatty cuts of meat, full-fat dairy
• Spicy foods: Hot peppers, chili, salsa
• Acidic foods: Tomatoes, citrus fruits, pineapple
• Chocolate: Contains methylxanthine which relaxes the LES
• Peppermint: Can relax the LES (though it helps some people)
• Carbonated beverages: Soda, sparkling water, beer
• Caffeine: Coffee, tea, energy drinks
• Alcohol: Especially wine and beer
• Onions and garlic: Can trigger heartburn in some people
• Processed snacks: Chips, cookies, and other high-salt foods

Keep a food diary to identify your personal triggers, as these can vary from person to person.

How Long Until It Gets Better?

Most home remedies provide relief within:

• Antacids: 5-15 minutes
• Baking soda: 10-30 minutes
• H2 blockers: 30-60 minutes
• PPIs: 1-4 days for full effect
• Lifestyle changes: 1-2 weeks to see improvement
• Dietary changes: 24-48 hours for some relief, 1-2 weeks for full benefit

If you don't experience relief within a few days of consistent home treatment, or if your symptoms worsen, consult a healthcare provider.

Prevention Tips

Prevent future heartburn episodes with these strategies:

• Maintain a healthy weight: Excess weight puts pressure on your stomach
• Eat smaller, more frequent meals: Instead of 3 large meals, try 5-6 smaller ones
• Stay upright after eating: Avoid lying down for 2-3 hours after meals
• Identify and avoid your triggers: Keep a food and symptom diary
• Eat slowly and chew thoroughly: This helps digestion and reduces stomach pressure
• Limit alcohol consumption: Especially before bedtime
• Quit smoking: Smoking weakens the LES
• Manage stress: Try relaxation techniques like meditation or deep breathing
• Exercise regularly: But avoid intense workouts right after eating
• Sleep with your upper body elevated: Use a wedge pillow or raise the head of your bed
• Wear loose-fitting clothing: Avoid tight waistbands and belts
• Stay hydrated: Drink plenty of water throughout the day
• Chew gum after meals: This increases saliva production which helps neutralize acid

If you experience frequent heartburn (more than twice a week), consult your healthcare provider to rule out GERD and discuss long-term management strategies.

Sources and Further Reading

• Mayo Clinic: Heartburn
• National Institute of Diabetes and Digestive and Kidney Diseases: Acid Reflux (GER & GERD)
• Johns Hopkins Medicine: Heartburn
• Cleveland Clinic: Heartburn
• Harvard Health: 11 Ways to Prevent Heartburn