Suffering from heartburn? AIIMS-trained gastro doctor 4 natural remedies for acid reflux

Acid reflux, often referred to as heartburn, is one of the most frequent digestive issues experienced by millions worldwide. According to a report by the Cleveland Clinic, this condition occurs when stomach acid travels in the wrong direction—upward—instead of staying confined within the stomach. Normally, the contents of your stomach should move only downward through the digestive tract. However, when acid backs up into the esophagus and throat, it causes that sharp burning sensation most people identify as heartburn.

This reverse flow irritates the delicate lining of the esophagus, leading to inflammation, discomfort, and pain that can radiate from the chest to the throat. While most individuals occasionally experience mild acid reflux, chronic episodes can indicate a more persistent condition known as gastroesophageal reflux disease ( GERD). Frequent reflux not only disrupts daily life but may also cause long-term damage to the esophageal tissue if left untreated.

The Science Behind Reflux: The Role of the LES

At the center of this digestive imbalance lies the lower esophageal sphincter (LES)—a small circular muscle located at the junction where the esophagus meets the stomach. Its primary role is to act as a valve that opens when swallowing food and closes promptly afterward to prevent backflow. It may also open slightly to release gas during belching or hiccups.

When this muscular valve weakens or relaxes more often than it should, stomach acid can seep back upward, triggering reflux. Temporary causes—such as lying down after eating a heavy meal—can prompt mild reflux. However, persistent weakening of the LES, often due to lifestyle or medical factors, can result in GERD. Over time, habits or health conditions that consistently strain this valve turn occasional discomfort into a chronic condition.

Common Triggers That Worsen GERD

Taking to YouTube, Dr. Saurabh Sethi, an AIIMS and Harvard trained gut doctor, highlighted that certain habits and lifestyle choices play a key role in aggravating acid reflux. Smoking, alcohol consumption, and excess body weight are among the top contributors that weaken the LES. Additionally, some medications—especially nonsteroidal painkillers like aspirin or ibuprofen and specific blood pressure drugs—can reduce the sphincter’s strength, making reflux more likely.

He also warns against eating late at night, as lying down with a full stomach makes it easier for acid to travel upward. To minimize discomfort, he recommends finishing all meals and drinks at least four hours before bedtime. Instead of eating large, heavy portions, smaller and more frequent meals are better suited for maintaining digestive balance and preventing stomach distension that leads to reflux.

Foods to Avoid for a Calmer Gut

Certain foods are well-known for worsening acid reflux symptoms. Dr. Sethi advises limiting or avoiding items such as chocolate, tomatoes, peppermint, and caffeine. Each of these has properties that either relax the LES or increase stomach acid production, creating the perfect storm for heartburn. By moderating or eliminating these triggers, patients can often see a marked improvement in their symptoms.

Four Natural Beverages to Ease Heartburn Naturally

To help manage heartburn without relying heavily on medication, Dr. Sethi suggests a few soothing beverages that naturally calm acidity:

Water: A simple yet effective solution, plain water helps dilute stomach acid and brings instant relief during mild reflux episodes.

Basil Tea: Fresh basil leaves boiled in water and strained can offer quick relief. Basil’s calming and carminative properties soothe the digestive tract and reduce irritation.

Fennel Tea: Consuming a tablespoon of fennel seeds steeped in warm water can ease symptoms like burning, bloating, and poor digestion by neutralizing acid and promoting smooth digestion.

Ginger Tea: Known for its strong anti-inflammatory and digestive benefits, ginger contains phenolic compounds and antioxidants that reduce irritation and inflammation linked to acid reflux.