Effective Natural Remedies for Acid Reflux and GERD

Heartburn, quite often, is a symptom of the acid backflow into the esophagus from the stomach due to acid reflux. When it is accompanied by severe symptoms such as a sensation of choking, and lasts over a prolonged period, it is referred to as gastroesophageal reflux disease (GERD). Poor dietary choices and lifestyle habits are one of the main reasons for the condition developing.

Foods that trigger acid reflux are:

Spicy food
Deep-fried or greasy food
Alcohol
High-fat food
Citrus fruits
Aerated drinks
Coffee and tea
Chocolates

Natural remedies to treat acid reflux and GERD
There are medications available to treat this disturbing stomach condition. However, one can also opt for effective natural remedies for acid reflux and GERD, alongside the other treatments. Here are some of the options given below.

Stick to a low-carb diet
Research shows that undigested carbs cause bacterial overgrowth that puts more pressure on the stomach. This condition causes gas buildup and promotes bloating. It leads to increased belching too. Switch to a high-fiber diet that keeps your digestive tract in a healthy condition.
Avoid overeating
The lower esophageal sphincter opens up when you swallow food or belch. Otherwise, it remains closed. However, during an acid reflux, this muscle weakens and releases acid through the opening of the esophagus. Avoiding large meals is one of the effective solutions to reduce the symptoms of GERD.
Watch your weight
Too much belly fat increases the pressure in the abdomen, which pushes the lower esophageal sphincter away from the diaphragm above the stomach. The extra pounds in the abdominal area thus pushes the acid upward, causing acid reflux. Losing weight is a top priority to ease the effects of the condition.
Reduce alcohol intake and caffeine
Consuming excessive amounts of coffee, tea, and alcohol significantly weakens the lower esophageal sphincter. This condition increases the pressure on the esophagus, worsening the symptoms. Excessive alcohol increases stomach acid and does not allow the esophagus to clear the acid properly.
Avoid wearing tight clothes
Tight-waisted pants or bottoms, or wearing a tight belt puts intense pressure on the stomach. Pants or dresses that cinch you in the waist lead to the buildup of pressure and promote acid reflux. It’s an important point to be noted among the effective natural remedies for acid reflux and GERD.
Avoid sleeping immediately after food
Going to bed soon after meals causes indigestion, and in turn, promotes acid reflux and heartburn. Eat your meals at least 2-3 hours before bedtime to ensure the food is fully digested.
Elevate the head of the bed
Night reflux is pretty common and can affect getting quality sleep. Raise the head of your bed using bed risers or mattress wedges before lying down. This slope promotes better digestion.
Work on reducing your stress
Among the effective natural remedies for acid reflux and GERD, stress is a factor that causes heartburn or reflux. Try stress management techniques like meditation and progressive muscle relaxation to reduce stress levels and promote better digestion.