Evidence-Based Natural Treatments For Acid Reflux

Why The Acid Is Not The Issue:

With heartburn and acid reflux causing so many significant problems and pain for so many Americans it is very important to ensure you can find relief as quickly as possible. What many people do not realize is that it is possible to find relief from the pain that acid reflux causes quite quickly as long as you understand how to treat this disorder.  

Of course, there are plenty of antacid medications that you can purchase and have prescribed, however, these tend to be extremely expensive, in addition to the fact that they are also accompanied by a large number of side effects, like malabsorption of protein and nutrients like calcium, which is needed to build strong bones. 

The wonderful news is that acid reflux is quite commonly treated without the need for medications and absorption issues

Antacids, while helpful temporarily, do not address the underlying cause of acid reflux and if taken long term, can lead to nutrient malabsorption and a host of imbalances. Mistakenly, GERD is thought to be an issue of too much or too little acid.  Although in theory, the low acid theory made sense, there is little scientific evidence supporting it as a causative factor in reflux. Reducing the acid in the stomach only solves the ‘acid’ portion, not the reflux, which has zero to do with the acidity in your stomach. 

Conversely, treating with medications that reduce gastric acid may alleviate some of the burnings of the reflux in your esophagus because it’s less acidic.  However, that is a symptom-driven treatment, which may be helpful in a pinch, long-term use of antacids can lead to nutrient malabsorption and GI discomfort.

The medication only manages to reduce stomach acids, it does little to address the fact that the reflux is still happening. The reflux is still happening, it just doesn’t burn as bad.

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Improving the muscle tone of the lower esophageal sphincter(LOS) that closes off the esophagus from the stomach, is one of the main treatment aims to improve gastric acid reflux disease(GERD) and stop the reflux altogether

Natural ways of treating acid reflux have been shown to be as effective in reducing symptoms and ‘treating the underlying cause’ with minimal side effects, a claim which prescription medications cannot make.

This is achieved through an anti-inflammatory diet, rich in antioxidants and fibers.

In order to improve the functioning of this valve, eliminating exacerbating factors such as alcohol, coffee,  fatty spicy and spicy meals are recommended. 

Alcohol is one of the most irritating foods for acid reflux patients, increasing the rate of flare-ups and significantly contributing to the inflammation of your digestive tract  

Studies have shown melatonin is not only be a powerful antioxidant and beneficial for sleep, melatonin has been shown to improve the strength of the LOS and reducing signs and symptoms of GERD (1). 

The study speaks for itself and incorporating high-quality melatonin along with a gut healing protocol will find relief easy, safe, natural and manageable on your own once you understand what you have to do. 

Supporting your detoxification and antioxidant pathways is critical towards controlling inflammation as well. Glutathione, often called our ‘master antioxidant’ is a powerhouse when it comes to protecting your body from oxidative stress and free radicals. When ramping up your glutathione levels, remember that N-Acetyl Cysteine(NAC) determines how much glutathione your body produces, so it’s important to eat foods rich in cysteines, such as animal protein, eggs, yogurt, seeds and legumes.

The second major treatment aims for GERD is decrease esophageal inflammation, reduce oxidative stress and promote healing to relive the pain you feel.   That can easily be accomplished naturally wit the the right foods and herbs, without the need for anti-inflammatory medication which only creates more digestive side effects. 

Healing the lining of the gut through dietary means can easily be accomplished by incorporating brightly colored fruits and vegetables, legumes, and dark-colored whole grains (like black or red rice and quinoa).

This is where the phrase “Eat the Rainbow’ applies.  All those brightly colored yellow, orange, purple, blue, and green fruits and vegetables contain antioxidants that will help decrease inflammation and help put out that fire you feel.

Beta-carotene. found in foods like carrots, squash and sweet potatoes, is a powerful antioxidant that has been shown to help heal esophageal inflammation and promote gut healing.

Foods high in antioxidants and beta carotene have also been shown to lower the risk for Barret’s Esophagus, a painful complication of acid reflux that can lead to more serious consequences if left untreated(2).

 In addition, spicing your food up with turmeric is wonderful for inflammation. If it’s not a taste you prefer, you can opt for highly absorbable curcumin that has endless research on its antioxidant and anti-inflammatory properties and is something I take on a daily basis.  ‘Meriva’ Curcumin has been shown in numerous studies to be better absorbed when combined with phospholipids as Meriva Curcumin has done and is so effective in reducing inflammation in the gut and especially with acid reflux.

Therapies showed to decrease inflammation and reduce symptoms are things rich in antioxidants and polyphenols like green tea or green tea extract, and other herbal demulcents.

A demulcent is a herb rich in mucilage and can soothe and protect irritated or inflamed internal tissue

Demulcents are used whenever a membrane is raw, hot, irritated, inflamed, or over-excited. They are cooling, soothing, healing, and relaxing: licorice root or licorice root tea, slippery elm, or marshmallow powder which typically relieves pain minutes after ingestion.  These are best when taken after a meal or before bed.

D-Limonene has shown to significantly also decrease inflammation wonderfully with acid reflux pain and symptoms.

L-glutamine is a simple way to promote gut healing. The cells of your intestinal lining use L-Glutamine for food. Whether it’s inflammation, leaky gut, or just a poor diet, L-Glutamine is a staple among gut healing protocols. Easily mix some in a glass of water on an empty stomach and your gut will thank you!!

In addition, smaller meals should be eaten to ensure proper clearance of stomach contents(which can be an issue with GERD) so eat smaller portions, chew slowly, don’t eat too quickly, do not consume fluids during meals, and avoid eating 2-3 before bedtime. 

Mindful eating is a wonderful practice to improve gut health, as well as the taste and experience of the meals you eat

By adjusting your diet and omitting foods that are extremely spicy, you can typically lower the occurrence of acid reflux. 

Another way to help reduce the amount of reflux you suffer from is to reduce the size of your meals.  

An easy way to lower your symptoms is to break your meals down into six or even seven substantially smaller meals. 

By doing this, you are putting less pressure on your stomach, and helping to soothe the occurrence of acid reflux.

It is also helpful to adjust your bed a bit.  If you are able to raise the angle of your bed by only 6 inches or so you can significantly reduce the amount of acid that is attempting to move up your body.  If you do go to eat close to bedtime and are a side sleeper, avoid initially laying on your left side. Anatomically, our stomach empties into our intestines on our right side, so laying on your right side while falling asleep, will help the meal move along and not sit in your stomach too long, making the reflux worse.

This can be extremely helpful if you are finding yourself continuously suffering symptoms while you are trying to sleep.  Not everyone finds this to be helpful, but for people who suffer acid reflux symptoms while they are trying to sleep, it can be a significant help.

As you can see, there are several different options available for you to help improve your overall health.  Getting the most out of your life is not impossible, lowering the amount of acid reflux you suffer from really is possible, but it will take a good bit of effort on your behalf

Acid reflux is much better handled when you are making changes to your lifestyle and using natural home remedies to treat it.  The time and expenses that are associated with medical treatments are never any fun.  This can all be avoided simply by looking towards some extremely effective home remedies and trying to ensure that you are thoroughly satisfied with how you feel.

Please drop a comment below or contact me for further information on how to treat acid reflux naturally and safely!

Any information exchanged during this process is for educational purposes only. I do not treat, cure or diagnose any diseases. 

Please consult your physician before starting any workout or nutrition program.

Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.

Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.

Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.

Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.