NATURAL TREATMENT FOR HEARTBURN

Heartburn is one of the most common digestive complaints I see in clinic. That burning sensation in the chest or throat—often after meals—can be caused by certain foods, stress, or lifestyle habits. While medications may offer quick relief, they don’t address why heartburn is happening in the first place.

The good news? There are safe, effective natural treatments for heartburn that work with your body to reduce symptoms, heal irritated tissues, and prevent flare-ups. Naturopathic medicine focuses on identifying and treating the root cause, so relief is lasting—not just temporary.

What is the Goal with Natural Treatment for Heartburn?

Naturopathy blends modern medical science with natural therapies—like nutrition, herbal medicine, and lifestyle counseling—to restore balance and help the body heal.

For heartburn (also called acid reflux or GERD), naturopathic care looks beyond stomach acid levels alone. Common contributors include:

• Food triggers and meal timing

• Weak digestive function

• Stress and nervous system imbalance

• Gut microbiome disruptions

• Inflammation in the esophagus or stomach

By addressing these underlying issues, we can reduce both the frequency and severity of symptoms naturally.

Diet Changes for Natural Heartburn Relief

Your diet directly impacts acid reflux. A personalized naturopathic heartburn relief plan might include:

• Avoiding common triggers: Spicy, fried, citrus-based, tomato-based, and caffeinated foods.

• Eating smaller, more frequent meals: Prevents excess stomach pressure and reflux.

• Staying hydrated between meals: Sipping water outside mealtime helps maintain healthy digestion.

Making small, consistent food changes is often the most impactful step in a natural treatment for heartburn.

Herbal Remedies for Heartburn

Several herbs have been shown to ease acid reflux naturally by soothing and protecting the digestive tract:

• Antinflammatories like Ginger: Supports healthy digestion and reduces inflammation.

• Nervines like Chamomile: Anti-inflammatory and calming—ideal as an after-dinner tea.

• Demulcents like Deglycyrrhizinated Licorice (DGL): Helps protect and heal irritated mucosal tissues.

These herbal remedies for heartburn can be tailored to your specific symptoms and health history.

3. Stress Management to Prevent Acid Reflux

Stress is a well-known reflux trigger, increasing stomach acid production and slowing digestion.

Natural stress-reduction techniques include:

• Mindful breathing before meals to support the “rest-and-digest” state.

• Gentle yoga or stretching to relax the nervous system.

• Prioritizing quality sleep to reduce overall stress load.

Reducing stress often leads to noticeable improvement in reflux frequency and intensity.

4. Probiotics for Digestive Health

A healthy gut microbiome plays a vital role in preventing acid reflux and supporting digestion.

Probiotic-rich foods and supplements can help restore balance and reduce inflammation. Options include:

• Yogurt or kefir (dairy or plant-based)

• Sauerkraut, kimchi, and other fermented vegetables

• Miso and tempeh

When considering probiotics for heartburn, they should always include at least one of the following strains:

1. Lactobacillus gasseri LG21

• Evidence: Clinical trials in Japan have shown LG21 can help reduce symptoms of functional dyspepsia and reflux by improving gastric emptying and suppressing H. pylori overgrowth (a known reflux trigger).

• How it helps: Enhances stomach mucosal protection and reduces acid backflow.

2. Lactobacillus reuteri DSM 17938

• Evidence: Has been shown to reduce regurgitation frequency in infants and improve gut motility in adults.

• How it helps: Increases mucosal barrier health and helps regulate stomach emptying time.

3. Lactobacillus rhamnosus GG (LGG)

• Evidence: Supports gut barrier repair, reduces inflammation, and may reduce esophageal irritation in reflux patients.

• How it helps: Strengthens the gut lining and modulates immune-driven inflammation in the esophagus.

4. Bifidobacterium lactis HN019

• Evidence: Improves intestinal motility, which may prevent delayed gastric emptying (a common reflux trigger).

• How it helps: Reduces bloating and post-meal pressure that can push stomach acid upward.

5. Lactobacillus plantarum 299v

• Evidence: Known to reduce gut permeability (“leaky gut”), improve digestion, and reduce gas/pressure in the stomach.

• How it helps: By easing bloating, it can indirectly reduce acid reflux episodes.

A customized probiotic plan can make a significant difference in natural remedies for acid reflux.

Lifestyle Habits That Support Heartburn Relief

Small daily habits can make a big difference in keeping reflux at bay:

• Avoid lying down for 2–3 hours after eating

• Maintain a healthy weight to reduce abdominal pressure

• Quit smoking, which weakens the lower esophageal sphincter

The Bottom Line: A Holistic Approach Works Best

Heartburn is your body’s way of signalling a deeper imbalance in digestion. Instead of masking symptoms with medication, a natural treatment for heartburn works to correct the cause—whether it’s food triggers, stress, or microbiome health—so relief is lasting.

If you’re looking for support to heal your digestion naturally, book a consultation with Dr. Courtney Holmberg, Toronto Naturopathic Doctor to help you create a personalized plan that works for your lifestyle. 

Call 647 351 7282 or visit the schedule here to book your consultation today.