Have you ever experienced a burning sensation in your chest after eating or lying down? That is likely to be heartburn, one of the most common digestive issues people experience. 

Heartburn and acid reflux can be caused by eating certain foods, such as ones that are spicy, fatty, or acidic in nature. As uncomfortable as it can be, heartburn can be managed through lifestyle modifications and home remedies. Read on for more information about how to fight heartburn.

What is Heartburn? 

Heartburn is a type of indigestion that causes a burning sensation in your chest or throat that is usually accompanied by a sour taste in your mouth. While it is more commonly reported after eating a meal, heartburn can happen after drinking certain beverages, such as coffee or alcohol, or even just lying down after a long day.

What Causes Heartburn? 

Heartburn is caused by acid reflux or gastroesophageal reflux disease (GERD). When this happens, stomach acid flows up into the esophagus, where it causes irritation of the lining. This can lead to the burning sensation experienced with heartburn. Certain foods or beverages such as caffeine, alcohol, chocolate, and highly acidic foods can all trigger heartburn.

How to Fight Heartburn While heartburn can be managed with over-the-counter medications, it is best to take a more holistic approach to its treatment. This means changes to lifestyle and diet, as well as the use of home remedies.

Changes to Lifestyle

Avoid lying down directly after meals. It is best to wait 1–2 hours after eating before trying to sleep. This gives your body enough time to digest your food before lying down.

Practice mindful eating. Taking the time to enjoy a meal can prevent overeating and reduce your risk of developing heartburn. Be conscious of your portion sizes and savour each bite.

Maintain a healthy weight. Excess weight can put pressure on the abdominal area, which can lead to an increase in acid reflux symptoms. Aim to maintain a healthy weight by exercising regularly and making healthy dietary choices.

Changes to Diet

Avoid spicy, fatty, and acidic foods. Certain foods can be particularly prone to triggering heartburn and should be avoided as much as possible. These can include things such as spicy foods, fried foods, and acidic foods like tomatoes.

Increase your intake of fiber. Fiber can help to reduce the risk of heartburn by removing toxins from the body and improving digestion. Good sources of fiber include fruits, vegetables, and whole grains.

Stay Hydrated. It is important to stay well-hydrated to aid digestion and reduce the risk of developing heartburn. Try to drink 6 to 8 glasses of water a day to help prevent and manage heartburn.

Home Remedies

Chew Gum. Chewing sugar-free gum can help to reduce acid reflux and calm heartburn. The gum stimulates saliva production, which helps to neutralize stomach acid.

Try Ginger. Ginger is an effective remedy for treating heartburn. It can help to reduce inflammation in the esophagus and remove excess stomach acid. Try sipping on ginger tea or chewing on a small piece of ginger root after meals.

Use Apple Cider Vinegar. Apple cider vinegar is an effective remedy for heartburn. Try mixing a teaspoon of apple cider vinegar in a glass of water and drinking it 10-15 minutes before meals to reduce your heartburn symptoms.

Heartburn can be an uncomfortable condition to manage but with the right changes to lifestyle and diet, it is something that can be managed. Additionally, there are some home remedies that can help with managing and reducing the symptoms of heartburn. Although heartburn can be a nuisance, it is important to remember that it is treatable and manageable.