On this page, you will find useful dietary tips and simple herbs you can use to relieve your stomach. We also discuss the symptoms, causes, conventional treatments, natural dietary and herbal advice for acid reflux and offer you a suggested program to help reduce this problem long-term.
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Introduction
It’s no coincidence that the most common pharmaceuticals sold on earth are for heartburn, acid reflux, and indigestion. These conditions are closely related and are some of the most common health problems in the world affecting just about everyone at some point in their life. If you have an uneasy, burning sensation in the stomach rising towards the heart it could be acid reflux.
Because they present similarly, we will use the terms acid reflux, heartburn, and indigestion interchangeably on this page.
ACID REFLUX DESCRIPTION
Acid reflux, or Gastroesophageal Reflux Disease (GERD), occurs when stomach acid flows back into the esophagus, causing heartburn and discomfort. While often triggered by overeating or rich foods, underlying factors like poor digestion, stress, and low stomach acid may also contribute.
Quick Facts:
- Affects up to 25% of Western populations monthly
- 12% experience symptoms weekly; 5% daily
- Common triggers include overeating, alcohol, rich meals, and desserts
- Can be worsened by low stomach acid, weak esophageal sphincter, or poor motility
- Chronic GERD may lead to inflammation, ulcers, or esophageal damage
ACID REFLUX SYMPTOMS
Gastroesophageal Reflux Disease (GERD) occurs when stomach acid moves upward into the esophagus, often leaving a sour taste in the mouth or causing heartburn—a burning pain in the chest or abdomen. However, not everyone with GERD experiences heartburn. Symptoms can vary widely and often overlap with other digestive disorders. (1)
Studies show that GERD frequently coexists with conditions like IBS, bloating, and constipation, and when multiple conditions overlap, symptoms tend to worsen and healthcare visits increase. (12,13)
Common GERD Symptoms:
- Burning sensation behind the breastbone (heartburn)
- Sour taste in the back of the mouth
- Bad breath
- Nausea
- Pain in the upper abdomen
- Problems swallowing or painful swallowing
- Respiratory issues (e.g. coughing, wheezing)
- Vomiting
- Erosion of tooth enamel
WHAT CAUSES HEARTBURN?
Acid reflux happens when your lower esophageal sphincter becomes weak or relaxes when it shouldn’t, causing stomach contents to rise up into the esophagus.
The cause of Acid reflux is multi-factorial and include the following:
- Lack of Digestive acids and enzymes in the stomach;
- Increased pressure on your abdomen from being overweight, obese, or pregnant;
- Chronic metabolic or respiratory acidosis may contribute;
- Certain medicines, including those that doctors use to treat asthma, calcium channel blockers, antihistamines, painkillers, sedatives, antidepressants;
- Smoking, or inhaling second-hand smoke; or Overeating.
- Poor dietary choices inlcuding processed foods, excessive red meats, alcohol etc.
We will investigate these further below.
CONVENTIONAL TREATMENTS
You can often reduce or even prevent acid reflux symptoms by making key lifestyle and dietary changes. While pharmaceuticals are commonly used, they may only offer short-term relief and can contribute to further imbalances over time. (1,3
Common Acid Reflux Medications:
- Antacids – neutralize stomach acid
- H2 blockers – reduce acid production
- Prokinetics or antibiotics – speed up stomach emptying
Important Considerations:
- These drugs are symptom-focused, not curative
- Some medications may worsen gut imbalance or create new issues (3)
- A natural, food-based approach may offer more sustainable, long-term healing
15 NATURAL SOLUTIONS FOR HEARTBURN AND ACID REFLUX
This is a well-known area of weakness for modern medicine, where pharmaceuticals can provide very little healing effect.
In contrast, herbal medicine including plant-based remedies, and foods can have very powerful effects on healing the digestive system and has a long history of success.
The main approaches include:
- Improving stomach acids, and enzymes
- Boosting the digestive process
- Relaxing the intestines allowing food to move onward throught the gut.
Let’s explore some of these now.
1. Aloe Vera
Aloe vera (inner leaf gel) is a cooling, mucilaginous plant that can soothe inflammation in the digestive tract, helping to relieve symptoms of indigestion, heartburn, and acid reflux. It works by coating the stomach lining, reducing irritation, and supporting gut healing.
Benefits:
- Soothes and cools irritated mucous membranes in the stomach and esophagus
- Helps reduce inflammation and acid-related discomfort
- Supports healing of ulcers and damage caused by reflux
- May improve bowel regularity and reduce bloating
2. Apple Cider Vinegar or Lemon Juice
Drinking a small amount of apple cider vinegar (ACV) or lemon juice in warm water each morning can help stimulate digestion and reduce the risk of acid reflux. Rather than increasing stomach acid, it helps restore balance by encouraging natural digestive secretions.
Benefits:
- Supports healthy stomach acid levels to prevent reflux
- Stimulates bile flow and digestive enzyme production
- Aids in breaking down food and reducing bloating
- Gently awakens the digestive system for the day
- May improve liver function and overall alkalinity
- Best taken: 1–2 tsp in warm water, 15–30 mins before breakfast
3. Chamomile Tea
Chamomile is well-known throughout history for its calming properties, not only for the mind but for the digestive system as well. This gentle herb contains anti-inflammatory compounds that can help reduce swelling and irritation in the digestive tract. Drinking chamomile tea can be especially soothing after meals, making it a comforting ritual for those experiencing reflux symptoms.
Key Benefits:
- Alleviates gastrointestinal spasms, promoting relaxation of the digestive muscles.
- Acts as a mild sedative, which may help reduce stress-induced reflux and enhance overall digestive relaxation
- Supports sleep when consumed before bedtime, aiding in digestion during rest.
4. Fennel Seed
Fennel (Foeniculum vulgare) seed
Common in Asian cuisine and traditional herbal medicine, fennel seed helps relieve acid reflux by supporting gut motility and reducing gas pressure. This can ease bloating and reduce strain on the lower esophageal sphincter (LES), helping to prevent acid from rising into the esophagus.
Key Benefits:
- Promotes smooth muscle movement in the digestive tract
- Acts as a natural antispasmodic to ease cramps
- Helps expel gas, relieving bloating and internal pressure
- Supports the LES muscle, preventing backflow of stomach acid
5. Ginger root
Ginger (Zingiber officinale) rhizome
Ginger has been used for centuries to calm the digestive system, yet its ability to relieve nausea remains only partially understood. What we do know is that its warming, aromatic compounds have a direct influence on the gastrointestinal tract—relaxing muscles, absorbing toxins, reducing gas, and stimulating digestive secretions. These actions make it not only effective for nausea, but also supportive for bloating, reflux, and sluggish digestion.
How Ginger Helps:
- Relaxes smooth muscles in the stomach and intestines, easing tension and cramping
- Acts as a carminative, helping to relieve gas and bloating
- Encourages digestive enzyme production, improving food breakdown and absorption
- May stimulate gastric emptying, preventing food from lingering and fermenting (a reflux trigger)
- Provides antioxidant and anti-inflammatory compounds (e.g. gingerol) that soothe irritated gut tissues
- Supports the gut-brain connection, which plays a role in nausea regulation
6. Kiwifruit
Kiwifruit (Actinidia chinensis) whole fruit
Kiwifruit is more than a refreshing snack—it’s a potent natural digestive aid. Research shows that compounds in kiwifruit can boost protein digestion and speed up gastric emptying, meaning food passes through the stomach more efficiently. This can help reduce bloating, gas, and the build-up of pressure that often leads to acid reflux.
Key Benefits:
- Enhances gastric protein breakdown, especially helpful after high-protein meals
- Speeds up gastric emptying, preventing food from sitting too long and fermenting
- Reduces pressure on the lower esophageal sphincter (LES), lowering reflux risk
- Contains enzymes like actinidin that assist in digestion naturally
- Also rich in fiber, supporting healthy bowel movements and microbiome balance
7. Licorice root
Licorice (Glycyrrhiza glabra) root, is one of the most powerful herbal allies for acid reflux and upper digestive healing.
How Licorice Root helps Acid Reflux:
- Acts as a demulcent, coating and soothing the esophagus and stomach lining.
- Stimulates mucin production, helping to protect and rebuild the mucous membrane.
- Offers anti-inflammatory effects, calming the irritation caused by excess stomach acid.
- May be as effective as bismuth or anti-ulcer drugs for healing ulcers and reflux-related inflammation.
- Supports a healthy microbial balance, reducing pathogens like Helicobacter pylori.
8. Papaya
Papaya (Carica papaya) extract (Papain)
Papaya is a tropical fruit known not just for its sweet taste, but also for its powerful digestive healing properties. It contains papain, a natural enzyme that breaks down proteins, and also appears to reduce stomach acid secretion by lowering histamine levels—a compound involved in acid production. Papaya can also help regulate the muscle contractions of the stomach and intestines, making it helpful for reducing indigestion, bloating, and acid reflux.
Key Benefits:
- Contains papain enzyme, which helps digest proteins more efficiently
- Lowers histamine levels, reducing excess acid secretion in the stomach
- Supports healthy gastric motility, preventing stagnation and bloating
- Can relax stomach muscles, reducing cramps and spasms
- Eases pressure on the lower esophageal sphincter (LES), helping prevent reflux
- Offers anti-inflammatory and antioxidant support for the gut lining
9. Pineapple
Pineapple (Ananas comosus) extract (Bromelain)
Pineapple is not only rich in vitamin C and antioxidants—it also contains a unique enzyme called bromelain, which plays a key role in digestive health. Bromelain works synergistically with the body’s own enzymes, trypsin and pepsin, to enhance protein digestion. If heartburn is linked to low digestive enzyme levels, rather than too much acid, bromelain can offer gentle, natural relief by supporting more complete breakdown of food in the stomach and reducing fermentation, bloating, and reflux.
Key Benefits:
- Enhances the activity of natural enzymes trypsin and pepsin
- Promotes efficient protein digestion, especially after large or heavy meals
- Reduces risk of acid reflux caused by poor digestion or slow gastric emptying
- Supports the breakdown of food before it ferments and creates pressure
- May reduce inflammation in the stomach lining and GI tract
Best used as fresh pineapple or in bromelain supplement form (on an empty stomach for anti-inflammatory effect, with food for digestion)
DIGEZAID - Herbal Digestive Support
Digezaid contains all the herbs mentioned above, supporting comfortable, healthy digestion.
The formula also contains the enzymes Papain, Bromelain, and Kiwifruit to improve the digestion of proteins and soothing herbal agents such as Peppermint, Ginger, and Fennel to calm digestive discomfort such as bloating and gas.
Cayenne and Licorice are included to support intestinal wall healing and to control negative bacteria that can cause ulcers and inflammation of the gut wall. Click on the individual ingredient names for more information on how each herb works.
Digezaid (120 Capsules)
DIETARY ADVICE
Over the past decade, the incidence of acid reflux has shown an increasing trend resulting from factors, including lifestyle and dietary habits. (7)
Some of the dietary factors are outlined below.
10. Avoid Late Night Snacking
It’s not just what we eat, but how and when we eat that significantly affects digestive health. One study found that certain dietary patterns—such as being a picky eater, irregular meal timing, snacking before bed, and preferring liquid or snack-based meals—were strongly associated with increased risk of acid reflux. (2) These habits can disrupt the natural digestive rhythm, reduce stomach acid function, and increase pressure on the lower esophageal sphincter (LES), making reflux more likely.
Eating Habits Linked to Reflux:
- Picky eating – limited food variety can affect gut balance and enzyme output
- Irregular meals – disrupt circadian digestive rhythms
- Snacking too close to bedtime – leaves food in the stomach while lying down, encouraging reflux
- Preference for liquid meals – may reduce proper chewing and enzyme release
- Short gap between dinner and sleep – reduces time for digestion, increasing stomach pressure
11. Avoid alcohol, Canned and Fast Food
A recent study highlighted the overlap between GERD and functional dyspepsia (indigestion) and revealed that these digestive disorders are often linked to poor dietary choices. Specifically, it showed a strong association between symptoms and the regular consumption of canned foods, fast foods, and alcoholic beverages. (4) These items can irritate the gut lining, weaken the lower esophageal sphincter (LES), and disrupt normal digestion, contributing to both reflux and discomfort.
Key Dietary Triggers Identified:
- Canned foods – often high in preservatives and acidic ingredients
- Fast food – typically greasy, hard to digest, and low in fiber
- Alcohol – relaxes the LES and increases stomach acid production
12. Soft Drinks and Fried Food
People experiencing moderate to severe acid reflux or frequent heartburn are often found to consume larger meal portions, along with specific dietary triggers that worsen their symptoms. One study showed that soft drinks, tea, fried foods, and a high-fat diet—especially deep-fried items like French fries, fried chicken, fish, and doughnuts—were strongly associated with reflux flare-ups. (11) These foods can slow digestion, increase stomach pressure, and weaken the lower esophageal sphincter (LES), making acid reflux more likely.
Key Triggers Identified:
- Large meal portions – stretch the stomach and increase acid backflow
- Soft drinks & tea – relax the LES and introduce carbonation and caffeine
- Fried foods – delay gastric emptying and are high in inflammatory fats
- High-fat diet – impairs stomach motility and digestion, contributing to reflux
Common offenders:
- French Fires
- Fried chicken
- Fried fish
- Doughnuts
13. Two Meals with Liquids in between
A small pilot study found that changing meal frequency—rather than relying on medications—may significantly reduce acid reflux symptoms. Patients were instructed to eat just two main meals per day, while consuming only fluids (such as water, tea, coffee, or fruit juice) in between when hungry or thirsty. After just 14 days on this simplified routine, 75% of participants reported complete relief from reflux symptoms. (5) This suggests that reducing the burden on digestion by allowing longer fasting intervals may give the stomach time to heal and reduce acid pressure.
Key Findings from the Study:
- Two meals per day (no snacking) led to symptom relief in 75% of patients
- Allowed drinks between meals (no solid food) as desired
- No medications were used during the 2-week period
- May help reduce gastric pressure, bloating, and acid backflow
Suggests that meal timing and simplicity can play a major role in reflux management
14. Mediterranean Diet
A comparative study explored the impact of Mediterranean vs. non-Mediterranean diets on acid reflux symptoms. It found that people who followed a Mediterranean-style diet—rich in whole, fresh, and anti-inflammatory foods—experienced fewer GERD symptoms, while those consuming more processed and fried foods had higher rates of reflux. (6)
Mediterranean Diet (Helpful for GERD)
Frequent consumption of:
- Traditional home-cooked meals
- Fresh fruits and vegetables
- Olive oil
- Fish and seafood
Linked to lower incidence of reflux symptoms
Non-Mediterranean Diet (GERD Risk Factors)
Frequent consumption of:
- Fast/junk food
- Sweets and desserts
- Red and processed meats
- Fried foods
15. Weight Loss diet
An overall weight loss of at least 10% (6-10kg) is recommended in all patients with GERD in order to boost the effectiveness of medications for reflux symptom relief and to reduce chronic medication use. (8)
16. Smaller More Regular Meals
Research suggests that both meal frequency and timing play a key role in reducing GERD symptoms. One study recommends eating more than three small meals per day, with evening meals spaced out properly—rather than consuming one large meal late at night. (9)
This aligns with another study showing that two well-timed meals per day with only fluids in between also improved reflux symptoms. (5)
The consistent theme is that smaller, regular meals are easier on the digestive system than large, heavy meals.
Key Takeaways:
- Avoid one large evening meal — it increases stomach pressure and reflux risk (9)
- Spread meals out throughout the day, ideally 3+ smaller meals (9)
- Alternatively, 2 solid meals per day with only fluids in between may also reduce symptoms (5)
Focus on portion control and meal spacing for optimal digestion and reflux prevention
In summary
Avoid:
Late-night snacking; Alcohol; Canned food; Fast foods; Very Large meals; Soft drinks; and Fried foods.
Tips:
Try smaller more regular servings; Stop eating a couple of hours before bed; Have more liquid during the day; Try eating a Mediterranean diet, consider smaller meals, and a weight loss diet if needed.
ACID REFLUX REMEDIES – HERBAL TREATMENT PROGRAM
One of the major areas largely overlooked by conventional medicine in the treatment of GERD is the underlying digestive health. Using the holistic model
In herbal medicine, we look at the person as a whole to see how the patient’s entire body is connected to the condition. The goal is to balance the body which in turn allows healing to take place naturally. This holistic approach can often bring short-term relief but also promotes long-term health. For example, irritable bowel syndrome and chronic constipation are often present simultaneously and are directly connected with an increase in GERD symptoms.
CONCLUSION
When looking at acid reflux it pays to consider the underlying health of the entire digestive system. Food intake habits, general digestive health, and bowel activity are all relevant factors. Treating the entire digestive system with all the herbs mentioned above along with a good diet plan would be advised. Please see below our program that contains all of the herbs and food suggested above, along with a few testimonials from real users of the program.
I hope this article has been helpful
Many Blessings
Brett Elliott ©
