All-Natural Ways to Reduce GERD

Gastroesophageal reflux disease (GERD) is a digestive disorder that affects an estimated 20% of people. With GERD, stomach acid flows back into the esophagus, leading to symptoms like heartburn, regurgitation, and possible nausea and vomiting. 

Here at GastroDocs, gastroenterologist Dr. Bharat Pothuri, does offer medications and procedures to reduce symptoms. But, he recognizes that many natural remedies can help alleviate GERD too.

If you’re interested in avoiding pharmaceuticals or are looking for all-natural, complementary options, read on for holistic strategies that can help you reduce the symptoms of GERD. 

Modify your diet

Modifying what and how you eat can have a significant impact on GERD. Dr. Pothuri recommends avoiding trigger foods and beverages, including: 

• Spicy foods
• Citrus fruits
• Tomatoes and tomato-based products
• Chocolate
• Caffeine
• Alcohol
• Fried and fatty foods

You may react to these or feel that other foods or drinks exacerbate GERD symptoms. Keep a diary to identify your personal triggers and curb your intake of them significantly. 

Eating smaller, more frequent meals is also a way to ease your GERD. Large meals can put pressure on your stomach and worsen your symptoms.

Mindful eating, which involves chewing thoroughly and taking bites slowly, can aid digestion and reduce GERD symptoms. Mindful eating also helps prevent overeating, which can trigger reflux.

Work toward and maintain a healthy weight

Excess weight increases abdominal pressure, which pushes stomach acid into the esophagus. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce GERD symptoms. 

Elevate your head in bed

Raising up the head of your bed by 6-8 inches can prevent stomach acid from flowing back into the esophagus while you sleep. You can place blocks under the base of your bed or use a wedge pillow to make elevation happen.

Don’t lie down right after meals

Sometimes, a meal can make you sleepy, but it’s best to wait at least 2-3 hours after eating before lying down or going to bed. This allows time for your stomach to empty and reduces the risk of acid reflux.

Ease stress

Stress and anxiety can worsen GERD symptoms. Incorporate stress-reducing practices into your daily routine, such as yoga, deep breathing, and meditation. Regular physical activity is another way to manage stress. 

Wear loose-fitting clothes

Tight waistbands and other clothing that fits snugly around your abdomen can put pressure on your stomach and make GERD worse. Loose clothing feels better on your body and your gut.

Avoid smoking

Smoking weakens the lower esophageal sphincter, which means it’s easier for stomach acid to flow into the esophagus and cause GERD symptoms. We can help you quit smoking to improve GERD symptoms and your overall health. 

Try herbal remedies

You might find that natural remedies can help treat your heartburn symptoms. These include ginger root, chamomile tea, and licorice root. Double check with Dr. Pothuri before using these remedies and ask him to recommend reputable brands, as herbal supplements do not undergo the same rigorous testing that pharmaceuticals do.

While natural remedies can help you ease GERD, it’s important to have a health care provider like Dr. Pothuri provide you with a comprehensive and personalized approach to your digestive distress. 

If you’re experiencing persistent or severe GERD symptoms, please reach out to our team at GastroDoxs to schedule an appointment.