19 Home Remedies for Heartburn

2. Drink a Mixture of Baking Soda and Water

You can use baking soda mixed with water to calm mild heartburn. Baking soda works as an antacid, which means it helps lower stomach acid for a short time. This may ease the burning feeling in your chest. This drink is made by dissolving a small amount of baking soda in a full glass of water and stirring until it fully dissolves. Drinking the mixture slowly, rather than all at once, is generally better tolerated. You may notice relief within minutes. The effect does not last long, so this option fits best for occasional heartburn.

This remedy adds sodium to your body. Too much sodium can raise blood pressure and cause fluid buildup. Extra caution is important if you limit salt or have heart, kidney, or blood pressure conditions. Using this mixture for more than two weeks is not advised unless a healthcare provider recommends continued use. Taking too much can upset your stomach and cause gas or cramps.

3. Aloe Juice Can Provide Relief

Aloe juice can help calm the burning feeling you get from heartburn. When you drink it, it may soothe irritation in your throat and chest caused by stomach acid moving upward. This plant-based juice has a mild, cooling effect. That effect can feel helpful when heartburn flares after meals or late at night. Some people find it useful when heartburn links to spicy or acidic foods.

Aloe juice does not stop acid from forming. It works by easing irritation along the lining of your digestive tract. Because of this, relief may feel gentle rather than immediate. Usually, a small amount is taken before meals or when symptoms start. Taking too much can cause cramping or loose stools, so beginning with a low amount helps you see how your body reacts.

Aloe juice made for drinking is important, since many aloe products for skin care are not safe to swallow. Reading labels carefully and avoiding products with added laxative ingredients can help prevent stomach upset.

4. Remain in an Upright Position

Good posture plays an important role in reducing heartburn. The lower esophageal sphincter (LES), a valve between the stomach and the esophagus, works with gravity to keep stomach acid where it belongs. When you sit or stand upright, gravity helps the LES stay closed, which lowers the chance of acid moving up and causing a burning sensation.

Slouching or bending at the waist can interfere with this process. Poor posture increases pressure on the stomach. Keeping your chest lifted and your back straight while sitting supports digestion and helps the LES work more effectively.

Avoiding lying down becomes important once posture is in place. When you lie flat, gravity can no longer assist the LES, and acid can move upward more easily. For this reason, it helps to remain upright for at least two to three hours after eating, especially after large or heavy meals.

5. Chew Some Gum

Chewing gum can help reduce heartburn by increasing saliva in your mouth. Saliva washes acid back down into your stomach and eases the burning feeling in your chest or throat. It works best when you use it soon after eating. The extra saliva can offer short relief during these moments. When you chew gum after a meal, you swallow more often. This steady swallowing helps clear acid from your food pipe and keeps acid from sitting in one place for too long. Chewing gum also helps if heartburn starts when you bend over or lie down.

Gum with simple flavors tends to be a better option. Strong mint can relax the muscle that keeps acid in your stomach and may make symptoms worse for some people. Sugar-free gum works best. Sugar can upset your stomach and add to bloating. Sugar-free options avoid that problem and protect your teeth.

6. Drink Some Chamomile Tea

Chamomile tea often comes up in talks about easing stomach discomfort. You may know it as a mild, calming drink that people use in the evening. Many people drink chamomile tea between meals or before bed. Lying flat can make heartburn worse, so sipping it earlier may feel better than drinking it right before sleep. Warm liquids like chamomile tea can help relax your upper stomach and throat, which may reduce that burning feeling for some people. The warmth can also help dilute stomach acid for a short time.

Chamomile does not add acid to your stomach. This matters because drinks like coffee, soda, and some teas can raise acid levels and worsen symptoms. Choosing a low-acid drink can support better comfort after meals.Chamomile tea is usually taken plain. Adding sugar, chocolate, or citrus can cancel out its benefits and may trigger heartburn. Keeping it simple helps you avoid extra irritation.

7. Eat Some Bananas

You can ease heartburn by eating a ripe banana. Bananas have a mild taste and low acid level, which helps calm your stomach. Many people find them easy to digest, even when other foods cause discomfort.

Bananas may help by coating the lining of your throat and stomach. This coating can reduce the burning feeling that happens when stomach acid moves upward. The soft texture also puts less stress on your digestive system during a flare-up.

A banana can be eaten on its own or added to simple foods. Ripe bananas with yellow skin and few green spots tend to be easier to digest, while unripe bananas can feel starchy and may upset your stomach.

Paying attention to how your body reacts can help you understand whether bananas make a noticeable difference. Some people feel relief right away, while others notice only mild changes. If bananas help you, keep them as a regular snack during the day.

8. Drink Some Ginger Tea

You can use ginger tea to calm your stomach when heartburn starts. Ginger has a long history of use for stomach upset and nausea. It may help reduce irritation in your stomach and limit the feeling of acid moving upward. Ginger does not stop acid, but it may help your stomach empty a little faster. When food moves along instead of sitting in your stomach, pressure drops and reflux may feel less intense.

You can make ginger tea at home with fresh ginger or a tea bag. Warm liquids can also feel soothing as you sip them slowly. Many people find this helpful after a meal that feels heavy. Paying attention to how your body reacts is important, since ginger can bother some people when taken in larger amounts. Beginning with a small cup allows you to see how you feel.

9. Avoid Alcoholic Beverages

Alcohol often triggers heartburn because it relaxes the muscle that keeps stomach acid in place. When this muscle loosens, acid can move upward into your throat. You may notice a burning feeling soon after drinking, even in small amounts.

Alcohol also irritates the lining of your throat and stomach. This irritation makes the area more sensitive to acid. Over time, repeated irritation can make heartburn happen more often and feel worse.

You may feel symptoms faster when you drink on an empty stomach. Late-night drinking can also raise your risk since lying down makes it easier for acid to move upward. Mixing alcohol with large meals or spicy foods can add to the problem.

Cutting back or avoiding alcohol gives your digestive system a break. Many people notice fewer symptoms within days. You may also rely less on acid-reducing drug classes when you remove this trigger. Choosing non-alcoholic drinks can support daily comfort. Water, herbal teas, and low-acid options help keep symptoms calmer through the day and night.

10. Avoid Carbonated Beverages

Carbonated drinks often make heartburn worse because the bubbles add gas to your stomach, raising pressure and pushing acid upward. These drinks also relax the muscle that keeps acid in your stomach, so acid can move the wrong way and cause symptoms. Many carbonated drinks contain acids that irritate your throat, and sugary versions may slow digestion.

You may feel more relief when you swap fizzy drinks for still options. Plain water helps dilute stomach acid and supports digestion. Non-carbonated drinks often feel gentler after meals. Drinks that commonly contribute to symptoms include soda, both regular and diet, sparkling water and seltzer, energy drinks, and fizzy fruit drinks.

You do not need to avoid every bubble forever. Paying attention to how your body reacts can help you decide whether carbonated drinks play a role. If heartburn follows carbonated drinks, cutting back can reduce symptoms during the day and at night.

11. Eat Some Mustard

You may find quick relief by eating a small amount of plain mustard. Many people try this when heartburn starts after a meal. Mustard tastes sharp, but it does not always feel harsh once you swallow it.

Mustard contains mild acids and vinegar, which may help balance stomach acid for some people. The taste can also make your mouth produce more saliva, which helps wash acid back down.

About one teaspoon of plain yellow mustard is commonly used. It can be eaten straight or mixed with a small amount of food. Fancy or spicy types may be more irritating, since added spices can bother your stomach.

Some people use mustard at the first sign of heartburn, while others take it after eating foods that often trigger symptoms, such as fatty or spicy meals. This remedy does not work the same for everyone. If mustard causes burning in your throat or upsets your stomach, discontinuing use is appropriate. People who react to vinegar or spicy foods may feel worse.

12. Eat Some Almonds

Eating almonds may help calm mild heartburn for some people. Chewing them well helps mix food with saliva and supports digestion, which may reduce irritation in your throat after a meal. Almonds contain healthy fats and fiber. These nutrients can help you feel full and may lower the chance of overeating.

Large meals often trigger heartburn, so smaller portions can matter. You may notice better results when you eat a few almonds after eating, not on an empty stomach. Starting with a small amount can help you see how your body reacts, since everyone responds to foods differently.

Almonds work best when you choose plain, unsalted ones. Added salt or flavoring can irritate your stomach and worsen symptoms. Raw or dry-roasted almonds are simple options. Eating large quantities at once may cause issues for some people, since almonds are high in fat. Paying attention to how you feel can help you decide the amount that works best for you.

13. Give Yogurt A Try

Yogurt can help soothe heartburn for some people. You can use it as a simple food choice when your stomach feels off. It works best when you choose plain yogurt without added sugar or flavors. Yogurt contains live cultures, which are helpful bacteria that support digestion. When digestion works better, stomach acid may stay where it belongs instead of moving up your throat.

You may notice relief when heartburn links to heavy meals or mild stomach upset. Yogurt can feel cooling and gentle on your stomach. It also adds protein, which helps you feel full without triggering symptoms. Low‑fat or non‑fat yogurt may be a better fit if high‑fat foods tend to bother you. Fat can slow digestion and raise the chance of reflux. Eating a small amount can work better than a large bowl.

Paying attention to how your body reacts can help determine whether yogurt is a good option. Dairy works well for some people but not others, and if yogurt worsens symptoms, trying a different option later may feel better.

14. Try Some Apple Cider Vinegar

Some people use apple cider vinegar to manage heartburn when low stomach acid may play a role. You may notice symptoms after large meals or long gaps between meals. In these cases, a small amount of vinegar may help digestion feel more balanced.

One to two teaspoons of apple cider vinegar are often mixed into a glass of water and taken before or with a meal. Beginning with a lower amount can help you see how your body reacts.

Apple cider vinegar is acidic, so it does not work for everyone. If your heartburn comes from excess acid, this remedy may worsen the burning feeling. Paying close attention to how you feel after trying it is important.

Apple cider vinegar should always be diluted in water, since drinking it straight can irritate the throat and damage tooth enamel. Using a straw and rinsing the mouth with plain water afterward can help reduce these effects.

15. Eat Smaller Portions

Eating smaller portions helps reduce heartburn by lowering pressure in your stomach. When you eat too much at once, stomach contents push upward and make acid more likely to move into your throat.

You can spread your food across the day instead of eating large meals. Smaller meals give your stomach time to empty and can reduce the burning feeling after you eat. Large portions also slow digestion. Food stays in your stomach longer, which raises the chance of acid backing up. Smaller portions support smoother digestion.

Noticing how full you feel while eating can help prevent discomfort. Stopping before feeling overly stuffed and eating at a calm pace makes these signals easier to recognize. Drinking large amounts with meals can also add pressure. Sipping fluids rather than drinking full glasses at once may feel more comfortable, with larger amounts taken between meals if needed.

16. Avoid Preservatives

Preservatives help food last longer, but they can irritate your stomach. When you eat foods with many additives, your body may produce more acid, which can raise the chance of heartburn.

Many packaged foods rely on preservatives to keep color, taste, and texture. These foods often contain extra salt, acids, or flavor boosters that relax the muscles keeping stomach acid in place. You may notice more symptoms after eating processed meals or snacks. Eating them late in the day can also increase discomfort when you lie down.

Fresh foods usually cause fewer problems. Fruits, vegetables, plain grains, and simple proteins give you nutrients without added chemicals. Cooking at home helps you control what goes into your meals. Reading ingredient labels can help you spot problem foods. If a label lists many unfamiliar names, your stomach may not tolerate it well. Choosing simple foods can reduce irritation and make symptoms easier to manage.

17. Reduce Your Stress Levels

Stress does not cause heartburn by itself, but it can make symptoms worse. When you feel tense, your body reacts in ways that can increase stomach acid and slow digestion. Daily stress can also change how you eat and sleep. You may eat too fast, skip meals, or lie down soon after eating. These habits raise the chance of acid moving up into your throat. Stress can also make you more aware of discomfort, which makes heartburn feel stronger.

You can lower stress by adding small, steady habits to your day. Simple actions often work better than big changes, especially when they fit naturally into your routine. Your body responds well to calm routines. When stress levels drop, digestion often improves. This can reduce how often heartburn shows up and how strong it feels during the day or at night.

18. Wear Loose-Fitting Clothing

Tight clothing can raise pressure on your stomach and push stomach acid upward. You may notice symptoms after meals when belts, shapewear, or snug pants press on your waist. Loose-fitting clothing gives your stomach more room to expand and helps food move through your body. You can often feel less burning in your chest when nothing squeezes your midsection.

Clothing that fits tightly around the waist or hips, such as belts, fitted jeans, tight skirts, and compression wear, tends to contribute to symptoms. Even tight sleepwear can trigger symptoms at night if it presses on your stomach.

Soft fabrics with stretch and relaxed waistbands tend to be more comfortable. Elastic waists, drawstrings, and looser cuts can help. These options allow comfort while reducing pressure that leads to reflux. Clothing choices matter more after eating. You may feel better if you change into looser clothes at home or avoid tight outfits during long meals.

19. Do Breathing Exercises

Breathing exercises can calm your body and reduce pressure in your chest and stomach. Slow, deep breaths from your belly help your muscles relax and may ease heartburn discomfort. You can practice these exercises anywhere to manage symptoms. Focusing on breathing from the belly rather than the chest helps the lungs fill more fully and keeps the body in a more relaxed state.

A simple breathing practice involves sitting upright with your feet flat on the floor. One hand rests on the chest while the other rests on the belly. Slow breathing follows through the nose for about four seconds. The belly rises while the chest stays still, and the breath then flows out through the mouth for roughly six seconds.

Breathing exercises help with stress, which can tighten your stomach and worsen heartburn. By slowing your breath, you signal your body to settle down. Practicing regularly helps build the habit. These exercises do not require special tools or a quiet room and can be done at home, at work, or before bed, as long as you remain upright.