Heartburn is a burning sensation that develops behind the breastbone and can make eating, sleeping, and daily life uncomfortable. More than 60 million Americans experience it at least once a month, and for many, it’s tied to acid reflux or a chronic condition known as gastroesophageal reflux disease (GERD).

While medications can help, many people prefer to start with simple strategies they can use at home. Lifestyle adjustments, natural remedies, and over-the-counter options often provide effective relief. Here are 10 home remedies you can try to manage heartburn and reduce its impact.

Avoid Smoking And Tobacco

Why Tobacco Triggers Heartburn
Cigarettes and smokeless tobacco contain chemicals that weaken the lower esophageal sphincter (LES), the muscle that normally keeps stomach contents from flowing back into the esophagus. When the LES relaxes too much, acid can move upward and cause irritation.

How To Apply This Remedy

  • Quit smoking entirely if possible.

  • Avoid secondhand smoke, which can still irritate the esophagus.

  • Limit other tobacco products, including chewing tobacco.

This change benefits not only your digestion but also your overall heart and lung health.

Avoid Trigger Foods

Common Culprits
Certain foods and drinks are more likely to cause reflux. These include:

  • Alcohol

  • Chocolate

  • Citrus fruits and juices

  • Coffee and other caffeinated beverages

  • Fried or high-fat foods

  • Mint (peppermint and spearmint)

  • Spicy dishes

  • Tomatoes and tomato-based sauces

How To Identify Your Triggers
Keeping a food diary can help you recognize patterns between meals and symptoms. Once you know which foods bother you, reduce or eliminate them to prevent flare-ups.

Change Your Clothing

Why Clothing Matters
Tight belts, waistbands, or shapewear can put pressure on the stomach and encourage acid to rise into the esophagus.

A Simple Adjustment
Wearing loose-fitting clothing, especially after meals, reduces this pressure. Choosing comfort over compression can be an easy way to prevent discomfort.

Chew Gum

How It Helps
Chewing gum stimulates saliva production, which helps wash acid out of the esophagus and back into the stomach.

Tips To Maximize Benefits

  • Choose sugar-free gum to protect dental health.

  • Avoid peppermint and spearmint gum, as both may relax the LES.

  • Limit excessive gum chewing, which may lead to bloating or gas if you swallow too much air.

Consider Ginger

A Natural Soother
Ginger has long been used for nausea and indigestion. Some evidence suggests it may help reduce acid reflux and heartburn.

Ways To Use It

  • Drink ginger tea.

  • Add fresh ginger to soups, smoothies, or stir-fries.

  • Take ginger supplements in moderation if recommended by a healthcare provider.

Overuse may cause stomach upset, so it’s best to start with small amounts.

Drink Milk

The Pros And Cons
For some people, a glass of cold milk provides temporary relief because of its alkaline effect, which neutralizes stomach acid. However, the fat in milk can worsen heartburn in others.

Alternatives

  • Try low-fat or skim milk instead of whole milk.

  • Consider calcium-based antacids like Tums, which work similarly to neutralize acid.

Because reactions to milk vary, monitor how your body responds.

Elevate The Bed

Why Elevation Works
Lying flat after meals allows acid to move up more easily. Sleeping with your upper body elevated keeps gravity on your side, reducing nighttime reflux.

Practical Approaches

  • Place blocks under the head of your bed to raise it by 6–8 inches.

  • Use a wedge pillow for consistent elevation.

  • Avoid stacking regular pillows — they often shift during the night and don’t maintain proper elevation.

Reduce Belly Fat

Why Weight Matters
Excess abdominal fat increases pressure in the stomach, which can force acid upward. Research shows that losing even 10–15 pounds can significantly reduce symptoms for some people.

Sustainable Changes

  • Incorporate regular physical activity.

  • Focus on a balanced diet with plenty of vegetables, lean protein, and whole grains.

  • Aim for gradual, steady weight loss rather than quick fixes.

Take An Antacid

Quick Relief Option
Over-the-counter antacids neutralize stomach acid and are often recommended for occasional symptoms. Popular options include calcium carbonate-based tablets.

Points To Keep In Mind

  • Use antacids occasionally, not daily, unless approved by your doctor.

  • Be aware of potential side effects such as constipation or diarrhea.

  • Antacids don’t address the root cause — they only provide short-term relief.

Try Baking Soda

How It Works
Sodium bicarbonate, commonly known as baking soda, can neutralize acid because it is alkaline. Some people use it as a quick home remedy for heartburn.

Cautions

  • Use sparingly and only occasionally.

  • Overuse can lead to alkalosis (an imbalance in body pH) and symptoms like nausea, vomiting, or muscle spasms.

  • Because baking soda is high in sodium, it may not be safe for people with high blood pressure or kidney disease.

When To Seek Medical Care

Heartburn is usually manageable at home, but persistent or severe symptoms require medical attention. Call a healthcare provider if you experience:

  • Frequent heartburn that doesn’t improve with remedies

  • Difficulty swallowing (dysphagia)

  • Unexplained weight loss

  • Chronic cough or wheezing

Seek emergency care if you notice:

  • Vomit with blood or coffee ground–like material

  • Black or tarry stools

  • Crushing, pressure-like chest pain (which may signal a heart attack)

Key Takeaway

Heartburn is uncomfortable but often manageable with lifestyle changes and home remedies. Avoiding triggers, wearing looser clothing, chewing gum, elevating your bed, and using safe OTC options like antacids can all help reduce symptoms. For more persistent cases, reducing abdominal weight or consulting a healthcare provider may be necessary.

Remember: while home remedies can provide relief, they are not substitutes for medical care when symptoms are severe or chronic. Paying attention to your body’s signals and seeking timely care can help protect your digestive and overall health.