Acid reflux, also known as heartburn, is a condition in which the stomach acid flows back into the esophagus, leading to a burning sensation in the chest and throat.

It can be triggered by various factors such as spicy or fatty foods, alcohol, caffeine, and stress. While there are many over-the-counter medications to alleviate the symptoms of acid reflux, food-pharmacists can provide natural remedies to help manage and prevent acid reflux.

1. Avoid Trigger Foods

The first step in managing acid reflux is to avoid the trigger foods. Foods that are high in fat, caffeine, and spice can increase acid production and worsen symptoms. Some common trigger foods include:.

Spicy foods such as chili peppers, hot sauce, and salsa
Fatty foods such as french fries, pizza, and burgers
Alcohol
Caffeine found in coffee, tea, and soda
Acidic foods such as citrus fruits and tomatoes

2. Eat Smaller Meals

Eating smaller and more frequent meals can help alleviate the symptoms of acid reflux. Large meals can increase the pressure on the stomach, causing the stomach acid to flow back into the esophagus.

To prevent this, try to eat smaller meals throughout the day rather than three large meals.

3. Stay Upright After Eating

Lying down or bending over after eating can worsen the symptoms of acid reflux. To prevent this, try to stay upright for at least 30 minutes after eating. You can also try walking or doing light activity after a meal to help with digestion.

4. Choose Low-Acid Foods

Foods that are low in acid can help alleviate the symptoms of acid reflux. Some low-acid foods include:.

Bananas
Oatmeal
Green vegetables such as broccoli, spinach, and kale
Lean protein such as chicken and fish
Ginger

5. Drink Aloe Vera Juice

Aloe vera juice can help soothe the esophagus and reduce inflammation. It also has a cooling effect that can help with the burning sensation caused by acid reflux. Drink half a cup of aloe vera juice before meals to help prevent symptoms.

6. Chew Gum

Chewing gum can help increase saliva production, which can help neutralize stomach acid and reduce symptoms of acid reflux. Try chewing gum for 30 minutes after a meal to help with digestion.

7. Try Slippery Elm

Slippery elm is a herb that can help soothe the lining of the esophagus and reduce inflammation. It also has a mucilage effect that can help prevent stomach acid from flowing back into the esophagus.

Try taking 1-2 teaspoons of slippery elm powder with water before meals to help prevent symptoms.

8. Drink Ginger Tea

Ginger has anti-inflammatory properties that can help reduce inflammation in the esophagus. It can also help with digestion and reduce symptoms of acid reflux. Try drinking ginger tea before or after meals to help manage symptoms.

9. Avoid Tight Clothing

Tight clothing such as belts and pants can increase pressure on the stomach, causing the stomach acid to flow back into the esophagus. To prevent this, try wearing loose clothing that does not put pressure on the stomach.

10. Manage Stress

Stress can increase the production of stomach acid, leading to symptoms of acid reflux. To manage stress, try practicing relaxation techniques such as deep breathing, yoga, or meditation. Exercise can also help reduce stress and improve digestion.