Most of us are all too familiar with the painful, burning sensation in the center of the chest that’s associated with heartburn.
In fact, up to 28% of adults in North America experience gastroesophageal reflux disease (GERD), a common condition that causes heartburn. GERD occurs when acid is pushed up from the stomach back into the esophagus, which leads to the heartburn sensation.
Although people often use medications to treat acid reflux and heartburn, many lifestyle modifications can also help you reduce symptoms and improve your quality of life.
Here are 14 natural ways to reduce your acid reflux and heartburn, all backed by scientific research.
1. Chew gum
A few older studies have shown that chewing gum may help decrease acidity in the esophagus.
Gum that contains bicarbonate appears to be especially effective, as it can help neutralize acid to prevent reflux.
Chewing gum can also increase saliva production, which may help clear the esophagus of acid .
However, more up-to-date research is needed to determine whether chewing gum can help treat acid reflux or relieve the symptoms of heartburn.
2. Sleep on your left side
Several studies have found that sleeping on your right side may worsen reflux symptoms at night.
In fact, according to one review, lying on your left side may decrease acid exposure in the esophagus by up to 71%.
Although the reason is not entirely clear, it could be explained by anatomy.
The esophagus enters the right side of the stomach. As a result, the lower esophageal sphincter sits above the level of stomach acid when you sleep on your left side.
On the other hand, when you lie on your right side, stomach acid covers the lower esophageal sphincter, increasing the risk of reflux.
While sleeping on the left side all night may not always be possible, it could help make you more comfortable as you fall asleep.
