Study Reveals This Supplement Works Wonders for Heartburn Relief
Ever felt an uncomfortable tightness or pain in your chest after a big bowl of chili or spicy takeout? It could be heartburn, which occurs when the acid in your stomach sloshes back up into your esophagus (the tube that connects your mouth to your stomach) and irritates its lining, causing that all-too-familiar burning sensation.
“Heartburn is the symptom that a person feels which, as the name implies, is a burning sensation behind the breastbone in the middle of the chest,” says Joseph G. Shami, MD, a gastroenterologist at Gastroenterology Associates of New Jersey.
Heartburn is hardly anyone’s idea of fun, but there is some good news: There are many home remedies as well as lifestyle changes that can ease symptoms or prevent them in the first place. Read on to find out what really helps you feel better if you’ve been noticing some post-mealtime heartburn.
Heartburn, acid reflux, GERD: What’s the difference?
People often use terms like heartburn, acid reflux and GERD interchangeably but they’re not exactly the same thing, even if they all give you a similar feeling. Heartburn is just one of many symptoms that people with GERD and acid reflux experience.
Acid reflux occurs when stomach acid occasionally flows back up into the esophagus. It can manifest as heartburn, but with the added sensation of liquid coming up the esophagus, sometimes to the mouth, explains Dr. Shami. “Reflux is a common disease in our society, mostly because of lifestyle and weight issues and should not be ignored,” he adds. One thing to keep in mind: You can also experience acid reflux without heartburn.
GERD, which stands for gastroesophageal reflux disease, “is diagnosed when the amount of acid reaching the esophagus from the stomach is excessive,” says Bianca Chang, MD, a gastroenterologist and the Assistant Medical Director of Gastroenterology Motility at Cedars-Sinai in Los Angeles. “A GERD diagnosis can be done via an upper endoscopy, a nasal-based pH catheter, or a wireless pH catheter.”
Home remedies that help ease heartburn
There’s a lot of chatter online these days about home remedies for heartburn relief, but not all are backed by science (we’re looking at you, apple cider vinegar and ginger). However, there are a few home remedies, when used in moderation, that may help provide relief for the occasional bout of heartburn. That said, if you suspect you’re dealing with GERD, you’ll want to consult with a doctor before DIYing your treatment at home.
A few home remedies that have been shown to help:
Baking soda: It acts as a natural antacid neutralizing acid in the stomach before it has a chance to make its way back up the esophagus and, as a result, it eases the sting of heartburn. After eating, mix a teaspoon of baking soda into a glass of water and sip it slowly. But consider this an every-once-in-awhile fix. It’s not meant to be used regularly as baking soda can have adverse effects with certain medications and may worsen existing health conditions like high blood pressure.
Licorice root: This extract, most often found in the supplement aisle, has been shown to help with heartburn and indigestion by “reducing stomach acid secretions,” according to one study. Another small study found that daily licorice root supplementation outperformed over-the-counter antacids when it came to symptom relief.
Chewing gum: It helps stimulate saliva production which may help dilute any acid that finds its way back up. Pop a piece of sugar-free gum after your meal if you start to feel that familiar sting in your chest. Just avoid peppermint-flavored gum as it can make heartburn worse.
Bananas: They may not seem like your typical dessert (no, we’re not including banana splits here – sorry!) but research shows that they can also help neutralize stomach acid and are high in fiber, which helps keep food moving in the right direction. Other foods that can help counter heartburn include papayas and aloe vera juice.
Medications to relieve heartburn
Medications that help ease heartburn can vary from simple, over-the-counter antacids to stronger prescription drugs. Here, common options to consider:
Antacids
As their name implies, antacids are over-the-counter medications that help reduce the amount of acid in your stomach, so there’s less to move back up into your esophagus or mouth and cause heartburn. Common antacids include Tums and Maalox, and they’re typically available in either liquid or tablet form. They’re best used one hour after eating because they work quickly to relieve short-term symptoms.
H2 Blockers
H2 blockers, short for histamine-2 blockers, are effective at blocking the production of stomach acid, so there’s less created during digestion. “They bind to the histamine-2 receptor in the stomach, and subsequently decrease both fasting- and meal-stimulated acid secretion,” explains Dr. Chang. H2 blockers work for recurring acid reflux and can help treat GERD. Common H2 blockers include Pepcid AC and Zantac 360. (A previous form of Zantac containing ranitidine has been removed from the market and has been replaced with Zantac 360 which is made from another ingredient that’s able to help manage GERD symptoms.)
Proton Pump Inhibitors (PPIs)
Proton pump inhibitors, or PPIs, work by blocking an enzyme that produces stomach acid so your body has only enough to digest food properly. They’re available over the counter, like Prilosec and Prevacid, or by prescription. They can be used to treat acid reflux and GERD, easing heartburn in the process. However, they don’t typically work as fast and can take a few days to kick in, which is why they’re recommended to treat chronic GERD. Most see the best results when PPIs are taken first thing in the morning followed by a meal 30 to 60 minutes later.
Potassium-Competitive Acid Blockers (PCABs)
PCABS are the newest kids on the block for treating acid reflux and GERD, with the first drug, Vonoprazan, being FDA-approved in 2023. It’s used to treat erosive esophagitis, which refers to inflammation of the esophagus and is commonly caused by GERD. Many with the condition also experience heartburn. Some studies suggest PCABs can have a faster onset than PPIs leading to quicker healing.
One thing to keep in mind before you pop a pill for your heartburn pain: These meds aren’t meant to be taken forever. So if you find yourself relying on them before each meal to keep heartburn at bay, see our section below on when to see a doctor for persistent heartburn. “There are some potential adverse effects to be aware of, particularly for those on long-term PPIs, such as an increased risk for gastrointestinal-related infections and an increased risk for bone fractures,” says Dr. Chang. “Those requiring long-term PPIs should discuss with their doctor what type of monitoring may be required.”
How to prevent heartburn
One of the best ways to sidestep heartburn is to stop it before it starts. Here, a few strategies that can help:
Watch out for trigger foods. Certain foods may be more likely to cause your heartburn. While trigger foods will vary from person to person, some common culprits, says Dr. Shami, include greasy food, spicy food, caffeine, carbonated beverages, excess sugar intake, tomato sauce and citrus juices. Spend a week tracking your symptoms alongside what you eat to see if any patterns emerge. If you notice, for example, heartburn every time you have a glass of OJ, then bingo — you may have found your culprit.
Limit alcohol consumption. Alcohol may play a role in triggering heartburn by relaxing the lower esophageal sphincter (LES), making it easier for acid to travel back up and irritate the lining of the esophagus. Many studies have linked alcohol to GERD, with one study finding that people with GERD were twice as likely to drink one alcoholic drink per week than those without the condition.
Quit smoking. Like alcohol, smoking has been shown in studies to be a risk factor for GERD and heartburn. Smoking relaxes the lower esophageal sphincter, increasing the likelihood of acid reflux.
Avoid eating before bed. Dr. Shami recommends not lying flat for at least two hours, after eating, especially if it’s a big meal, to limit acid reflux, which can cause heartburn symptoms.
Try relaxation exercises. Stress plays a role in GERD, too. Research has shown that anxiety and depression can make acid reflux worse. That’s why it’s important to find stress relief techniques that work for you, like a yoga class or a relaxing post-work walk.
Manage your weight. Studies have shown that weight gain may increase your risk of developing GERD and heartburn. In fact, one study found that, among female study subjects, those who lost 5 to 10% of their body weight reported a significant reduction in GERD symptoms.
Change your sleeping position. “Sleeping with the head of the bed elevated can help alleviate the backflow of acid, says Dr. Chang. “If you can’t elevate the head of the bed easily, a wedge pillow can be helpful; solely increasing the number of pillows under your head may not be enough and may result in neck discomfort.”
Mind your meal-time routine. As you’re eating, there are a few things you can do to help move food along in the right direction without acid bubbling back up into your esophagus or even mouth. This includes avoiding wearing tight clothes that can put pressure on your stomach and sitting up straighter, so your body is in good alignment for digestion.
When to see a doctor
While the occasional bout of heartburn can easily be treated at home, there are a few instances when it’s good to skip the drugstore aisle and make an appointment with a doctor instead.
“One should not self-medicate for a long time if symptoms persist after two weeks or return immediately after stopping the medication,” says Dr. Shami. “The idea is not to take medications indefinitely without a complete workup to determine why the person has symptoms.”
Bottom line
While heartburn can be a frustrating symptom to manage, there’s a lot you can do to ease the pain and prevent it from coming back. “Acid reflux is treatable, and the medications used are considered to be extremely safe,” reassures Dr. Chang. “Also, just because you need to start a medication for GERD does not necessarily mean you will need to be on it for life — there are many lifestyle and/or dietary modifications that can be helpful as well.” When you take an active role in treating your heartburn, you can set yourself up for long-term relief, taking meal time from stinging to satisfying.
If you find yourself carrying a bottle of Tums with you everywhere, or use it two to three times a week, it’s time to see a doctor. Dr. Shami adds that if the heartburn is accompanied by a sensation of food sticking or chest pain, that’s another reason to seek out professional help. Sometimes, heartburn can be caused by something else besides reflux, including heart disease.
Why trust Good Housekeeping:
Jihan Myers, the author of this article, has written about health and edited health content for more than 12 years for digital brands and publications including Good Housekeeping, O, The Oprah Magazine, Prevention, and Marie Claire, among others. She has experience covering all things health, fitness, nutrition, and wellness and adheres to the highest journalistic standards. For this article, she conducted interviews with two gastroenterologists for their expertise and recommendations for heartburn relief and read up on the latest research on heartburn, acid reflux and GERD.
You Might Also Like
