Do you sometimes feel a sudden uneasiness, a burning discomfort in the middle of your chest that reaches your neck and throat, and gets worse when you lie down? That feeling is heartburn. According to the Cleveland Clinic, it happens when stomach acid flows back into the oesophagus, the food pipe that runs through your chest close to your heart.
While many people quickly turn to antacids or prescription medications, a US-based gastroenterologist says there are simple, natural ways to fight heartburn. In a post shared on Instagram, Dr Joseph Salhab, listed 7 natural remedies for heartburn.
1. Chewing gum after meals
Chewing sugar-free gum after eating increases saliva production, which helps wash away stomach acid that may have crept up. A PubMed study found that chewing gum can significantly reduce acid levels in the oesophagus.
2. Walking after meals reduces reflux
Lying on the couch right after dinner can trigger heartburn. A March 2025 clinical trial showed that a short 15-minute walk after eating lowered reflux episodes and even improved the effectiveness of acid-reducing medications.
“Walking after meals is a simple lifestyle change that can offer real relief for patients with reflux,” said Dr Salhab in the reel.
3. Belly breathing prevents acid from rising
Practising diaphragmatic (belly) breathing strengthens the lower oesophageal sphincter, the muscle that blocks acid from escaping the stomach. A 2011 study published in Neurogastroenterology and Motility confirmed that belly breathing exercises can reduce acid reflux symptoms.
4. Papaya has enzymes to fight reflux
Papaya contains an enzyme called papain, which helps break down proteins and ease digestion. Dr Salhab explained that papaya acts as a ‘functional food,’ supporting overall digestive wellness and reducing indigestion symptoms.
5. Sleeping on your left side helps at night
Struggling with night-time heartburn? Try turning to your left. An October 2023 systematic review and meta‑analysis published in World Journal of Clinical Cases reported that sleeping on the left side keeps the junction between the stomach and oesophagus above the level of stomach acid, reducing reflux while you sleep.
6. Quit vaping and limit alcohol
E-cigarettes and alcohol aren’t just bad for your lungs and liver; they may also worsen heartburn. Both can relax the lower oesophageal sphincter, the barrier keeping acid where it belongs. “Cutting down on alcohol and quitting vaping are key steps to control reflux,” said Dr Salhab.
7. Weight loss can cure acid reflux
Excess belly fat increases pressure on the stomach, forcing acid upward. As per Dr Salhab, overweight patients, losing even 5–10 per cent of body weight can significantly reduce or completely resolve acid reflux.” Research in Obesity Reviews supports this claim by showing a strong link between weight loss and relief from acid reflux symptoms.
Frequent episodes of heartburn can signal gastroesophageal reflux disease (GERD), which increases the risk of oesophageal damage if untreated. So the next time you feel that sudden burn after a meal, consider reaching for sugar-free gum or going for a walk.