Home Remedies for Acid Reflux & Indigestion
That burning behind the breastbone after a big meal is one of the most common complaints there is. While persistent reflux needs medical care, occasional heartburn and indigestion often respond beautifully to simple changes in what, when and how you eat.
What are acid reflux and indigestion?
Acid reflux is when stomach acid escapes upward into the food pipe, causing the burning feeling we call heartburn. Indigestion is the broader discomfort — fullness, bloating or a gnawing ache — that often comes with it. Big meals, certain foods, lying down too soon and stress are common triggers.
Burning after meals?
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- Stay upright — sit or stand, and avoid lying down for a few hours after eating.
- Sip water to help wash acid back down.
- Chew sugar-free gum — extra saliva neutralises acid.
- A small cup of ginger tea to settle the stomach; see our ginger guide.
- Loosen tight clothing around the waist.
Foods and habits that help
- Eat smaller meals slowly, and do not eat within 3 hours of bedtime.
- Raise the head of your bed slightly if reflux strikes at night.
- Soothing options — chamomile tea, slippery elm, and non-citrus fruits.
- Maintain a healthy weight, which reduces pressure on the stomach.
Foods to avoid
Common triggers include spicy and fatty foods, fried food, citrus, tomatoes, chocolate, coffee, alcohol and fizzy drinks. Triggers are personal, so a simple food diary helps you find yours.
Soothe your gut
Discover the tradition and remedies that fit you in just 2 minutes.
Take the free quiz →The Ayurvedic view
Ayurveda sees heartburn as aggravated pitta — excess heat — calmed by cooling, less spicy foods, smaller portions and not eating when stressed. Explore Ayurveda and find your dosha. For related digestive comfort, see our guides to bloating and constipation.
When to see a doctor
See a doctor if heartburn happens more than twice a week, does not improve, or comes with difficulty swallowing, weight loss or vomiting — this may be GERD and needs proper treatment. Treat severe chest pain as an emergency to rule out a heart problem.
Frequently asked questions
How do I get rid of acid reflux fast?
Sit or stand upright, sip a little water, and avoid lying down. Loosen tight clothing, chew sugar-free gum to boost saliva, and try a small cup of ginger tea. Most importantly, stop eating and give your stomach time to settle.
What home remedy is good for acid reflux?
Ginger tea, chamomile tea and chewing gum to stimulate saliva are popular home remedies. Eating smaller meals, not lying down after eating, and raising the head of the bed help prevent reflux. Identifying and avoiding your trigger foods is key.
Does ginger help acid reflux?
Ginger is a traditional remedy for an upset stomach and may help settle mild reflux and nausea in small amounts. Keep portions modest, though, as very large amounts of ginger can occasionally worsen heartburn in some people.
What foods trigger acid reflux?
Common triggers include spicy and fatty foods, fried food, citrus, tomatoes, chocolate, coffee, alcohol, carbonated drinks and large or late meals. Triggers vary from person to person, so a simple food diary helps you spot your own.
When should I see a doctor for heartburn?
See a doctor if heartburn happens more than twice a week, does not improve with home measures, or comes with difficulty swallowing, weight loss or vomiting. Severe chest pain should be treated as an emergency to rule out a heart problem.
References & further reading
For balanced, evidence-based information on the remedies above, see: