Change your body position
Stand up straight instead of slouching after meals to help food and acid stay in your stomach and out of your esophagus. Try sleeping on your side instead of your stomach, and elevate your head and upper body when you lie down. These simple fixes can greatly reduce heartburn and acid reflux symptoms, making it one of the greatest home remedies for heartburn.
Practice deep breathing exercises
Deep breathing is one of the heartburn home remedies that anyone can do. Deep breathing exercises can reduce the amount of air swallowed and strengthen the muscles surrounding the lower esophageal sphincter, relieving some acid reflux symptoms. And the breathing exercises are unbelievably simple: just breathe in deeply, breathe out slowly. An Austrian study showed that breath-training exercises helped GERD sufferers, a chronic digestive disorder caused by acid reflux, “significantly” within four weeks. At a 9-month check-in, the participants who were still using the breathing exercises reported continued improvements in their acid reflux symptoms.
Avoid foods that can cause heartburn
Common culprits of heartburn include coffee, chocolate, soda, alcohol, meat, dairy, spicy foods, fried foods and acidic foods.
Eat protein-rich meals and avoid fatty meals
Meals packed with protein have been shown to increase the lower esophageal sphincter’s pressure, making it stronger against acid reflux and one of the best home remedies for heartburn. Fatty foods, however, decrease pressure on the LES, making acid reflux and heartburn more likely.
Lose weight and eat smaller meals
Obesity puts pressure on the abdomen, resulting in stomach contents being forced up the esophagus. Large, heavy meals also increase pressure on the abdomen and lead to acid reflux. Eating smaller meals and dropping a few pounds is one of the home remedies for heartburn that work.