Have you ever felt a burning sensation rising from your chest after a hearty meal? That uncomfortable sensation might be GERD—short for Gastroesophageal Reflux Disease. It’s more than just occasional heartburn. GERD happens when the muscle that’s supposed to keep food in your stomach (the lower esophageal sphincter, or LES) gets weak or relaxes at the wrong time, allowing acid to creep back up into your oesophagus.
What Causes GERD?
There’s no single cause, but here are some common culprits:
- A weakened LES (Lower Esophageal Sphincter)
- Obesity or excess belly fat
- Hiatal hernia
- Pregnancy hormones and pressure
- Smoking and alcohol
- Large meals or eating right before bed
- Certain medications (e.g. NSAIDs)
- Trigger foods like caffeine, chocolate, spicy or fried food
Recognising the Symptoms
GERD doesn’t always scream loudly. Sometimes, it’s subtle:
- Heartburn (a burning chest pain, often after eating)
- Regurgitation of sour liquid or food
- Chronic cough or throat clearing
- Hoarseness or a sore throat
- Trouble swallowing
- Feeling like something’s stuck in your throat
Top 8 Home Remedies for GERD (With Explanation)
1. Ginger Tea
Ginger has been used for centuries as a natural digestive aid. It helps reduce inflammation in the gut and can soothe the stomach lining. More importantly, it supports healthy digestion and may help reduce the pressure on your LES, lowering the chances of reflux.
How it helps: By calming the digestive tract and reducing acid production, ginger can ease the burning feeling and bloating that often comes with GERD.
How to use:
Peel and slice a small piece of fresh ginger (about an inch), boil in 2 cups of water for 10–15 minutes, and sip it slowly. Drink this 20 minutes before a meal.
2. Baking Soda Water
Think of baking soda as a natural antacid. It’s alkaline, so it neutralises stomach acid instantly—offering quick, though short-lived, relief.
How it helps: It soothes the burning in your chest and throat by balancing your stomach’s pH level.
How to use:
Mix ½ teaspoon of baking soda into a glass of water. Drink it slowly—only when needed, and not more than once daily to avoid excessive sodium intake.
3. Aloe Vera Juice
Aloe vera is best known for cooling sunburns, but it also has a calming effect inside your body. It reduces inflammation in the stomach and esophagus and may promote healing of irritated tissues.
How it helps: By reducing inflammation and soothing the lining of your GI tract, aloe vera can reduce the frequency and severity of acid reflux.
How to use:
Drink ¼ cup of decolourised, food-grade aloe vera juice about 30 minutes before meals. Avoid the laxative form, which can cause diarrhoea.
4. Chewing Sugar-Free Gum
This might sound odd, but chewing gum stimulates saliva production. Saliva naturally neutralises acid and helps push it back down where it belongs.
How it helps: It clears acid from the esophagus more quickly and relieves that nasty bitter taste or burning in your throat.
How to use:
Chew sugar-free gum (preferably peppermint-free, as mint can trigger reflux in some people) for 30 minutes after meals.
5. Apple Cider Vinegar (ACV)
While it’s acidic by nature, ACV may actually help those with low stomach acid, a common but overlooked cause of GERD.
How it helps: For some, a small amount of ACV before meals supports better digestion and keeps the LES closed properly, preventing reflux.
How to use:
Mix 1 teaspoon of ACV into a glass of warm water. Drink 10–15 minutes before eating.
Note: If this worsens your symptoms, stop immediately.
6. Oatmeal
Oatmeal is a gentle, non-acidic, high-fibre breakfast option. Fibre helps absorb excess stomach acid and keeps your digestive tract moving.
How it helps: By keeping you full without being heavy, oatmeal prevents overeating and reduces acid reflux.
How to use:
Eat plain or lightly sweetened oatmeal in the morning. Add bananas, almond milk, or a sprinkle of cinnamon—but avoid acidic or fatty toppings like citrus, chocolate, or cream.
7. Elevate Your Head While Sleeping
When you lie flat, gravity no longer helps keep acid in your stomach. If you elevate your upper body (not just your head!), you can prevent acid from flowing backward.
How it helps: This posture reduces night-time reflux and protects your esophagus while you sleep.
How to use:
Use a wedge pillow or elevate the head of your bed by placing sturdy blocks under the legs (6–8 inches is ideal). Regular pillows may not be enough—they bend your neck, not your torso.
8. Track and Avoid Trigger Foods
The foods that trigger GERD can vary from person to person, but certain culprits show up often. By identifying and avoiding yours, you can prevent symptoms before they even start.
How it helps: Removing common irritants like acidic, spicy, or fatty foods can dramatically reduce flare-ups.
How to use:
Start a food diary. After each meal, note what you ate and whether symptoms followed. Common triggers include:
- Coffee
- Carbonated drinks
- Chocolate
- Tomato-based sauces
- Fried or fatty foods
- Onions and garlic
- Alcohol
- Mint
BONUS: Lifestyle Habits That Support Healing
Let’s not forget the little habits that make a big difference:
- Eat smaller portions and chew slowly
- Avoid eating 2–3 hours before bed
- Lose weight if you’re overweight—extra belly fat adds pressure to your stomach
- Quit smoking—it weakens the LES
- Wear loose clothing around your waist
- Manage stress, as it can worsen digestion
References
- “Gastroesophageal Reflux Disease (GERD)” – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), 2020. https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults
- “Natural Remedies for Acid Reflux” – Healthline, 2021. https://www.healthline.com/health/gerd/home-remedies
- “Home Remedies for Heartburn: 10 Ways to Get Rid of Acid Reflux” – Cleveland Clinic, 2022. https://health.clevelandclinic.org/home-remedies-for-heartburn