Top 7 Home Remedies to Prevent Heartburn

Heartburn is more common than you think. If you experience heartburn more than one time per week, you probably have GERD or gastroesophageal reflux disease. Coughing and chest pain may accompany it too.
Here are the top 7 remedies to prevent heartburn.

7. Weight Loss

Heartburn is more common in overweight people than others. Excess weight, especially in your belly, increases the pressure on your stomach leading to increasing the risk of stomach acids to get back up in your esophagus. Try having a weight loss plan until you reach the healthiest weight. (1, 2)

6. Avoid Certain Foods and Drinks

There is a list of foods and drinks you should avoid in order to prevent heartburn. These foods and drinks increase the risk of acid reflux. Try avoiding tomato-based products, high-fat foods, fried foods, citrus fruit juices, soda, caffeine, chocolate, garlic, onions, mint, and alcohol. (3, 4)

5. Smaller Meals

When you eat small meals, the pressure on your stomach reduces preventing the acids from going up to the esophagus. Eat smaller meals more frequently and decrease your caloric intake in general. This is a guaranteed way to reduce your heartburn. Keep an interval between each meal too. (5, 6)

4. Eat Certain Foods

Unfortunately, there are no certain foods that can treat GERD. However, avoiding certain foods and adding others can help. For example, low-fat, high-protein meals are recommended. Lowering your fat intake reduces your symptoms while protein keeps you full and stop you from overeating. (7, 8, 9)

3. Quit Smoking

Smoking is a direct cause of heartburn and the condition is far worse if you GERD and eat spicy foods. Smoking causes severe damages to the entire digestive system including the lower esophageal sphincter, which prevents acids from backing up. (10, 11, 12, 13)

2. Herbal Remedies

Chamomile, licorice, marshmallow, and slippery elm are great for GERD and subsequently heartburn. Whether you take them as supplements or teas, they work effectively.
They don’t treat GERD but they relieve the symptoms. If you take certain medications, it is recommended to talk to your doctor first before trying them. (14, 15, 16)

1. Wear Comfy Clothes

Tight clothes are amazing. However, if you have GERD, it will probably become worse if you wear tight clothes since they can increase the pressure on your stomach and subsequently lead to heartburn. Avoiding tight clothes will remove this pressure and relieve your heartburn. (17, 18)