The good news is that there are several remedies for heartburn you can try at home, as well as medicines that can ease symptoms if they flare up.
Let’s break down what causes heartburn, share natural and home remedies that might help, lifestyle changes that can reduce symptoms, and when it might be time to reach for heartburn medicines or seek medical advice.
What causes heartburn?
Heartburn is a burning, uncomfortable feeling in your chest. It happens when stomach acid travels the wrong way – up into your food pipe (oesophagus) instead of staying in your stomach. This is often called acid reflux.
Heartburn can be triggered by several things, including:
- Certain foods and drinks, like coffee, alcohol, tomatoes, chocolate, fatty foods or spicy dishes
- Being overweight
- Pregnancy
- Smoking
- Lying down or bending over soon after eating
- Stress and anxiety
- Some medicines, such as anti-inflammatory painkillers like ibuprofen
If you’re also experiencing burping, uncomfortable fullness or tummy pain alongside heartburn, you may find our guide to indigestion symptoms, causes and relief tips helpful.
Natural remedies for heartburn: do they work?
Many people like to try natural or at-home remedies for heartburn alongside lifestyle changes and over-the-counter medicines. Here’s a quick look at some of the most talked-about remedies and what research suggests so far.
It’s important to remember that these remedies are not a substitute for professional medical advice, and the evidence for some options is still emerging.
Liquorice
Liquorice has been used for centuries worldwide and is now common in foods, herbal remedies and traditional medicine. It comes in different forms, including herbal teas and supplements.
Some liquorice preparations, especially deglycyrrhizinated liquorice (DGL), are used in herbal remedies for digestive discomfort. In a small number of human studies using specific, standardised extracts or formulations, people reported improvements in reflux-related symptoms such as heartburn and regurgitation. However, the overall evidence is still limited.
Liquorice isn’t suitable for everyone – for example, pregnant people should avoid liquorice root. Always check with a doctor or pharmacist before trying liquorice supplements.
Ginger
Ginger has been used across cultures to support digestion. Some people try ginger tea, adding fresh ginger to smoothies or using it in their cooking.
Although there is some evidence that ginger may be helpful in some digestive conditions, it may not be the best choice for heartburn.
Baking soda (sodium bicarbonate or bicarbonate of soda)
You may see online tips suggesting that mixing baking soda with water can help with heartburn. While sodium bicarbonate is an ingredient in some over-the-counter antacids designed to help relieve heartburn and indigestion, we don’t advise using plain kitchen baking soda.
If you’re considering a remedy containing sodium bicarbonate, it’s safest to speak to a pharmacist or doctor first. Stick to over-the-counter medicines that come with clear directions for use and safety information rather than making your own mixtures at home.
Simple lifestyle changes to help prevent heartburn
Heartburn remedies often work best when they’re combined with simple, sustainable lifestyle changes. Small tweaks to your daily habits can make a big difference over time:
Loosen restrictive clothing
Tight clothing, belts or underwear can put extra pressure on your stomach. This can make it easier for acid to travel up into your oesophagus and trigger heartburn.
If you notice symptoms flaring when you’re wearing snug clothing, try loosening waistbands or belts after meals or opt for softer, less restrictive outfits.
Stay upright and adjust your posture
Gravity can be your friend when it comes to heartburn. Lying flat or slumping in a chair after eating makes it easier for stomach acid to creep up into your chest.
Try sitting up straight while eating and for a while afterwards. This will take the pressure off your stomach. You may also find it helpful to avoid eating within three to four hours before bedtime.
Maintaining a healthy weight
Being overweight can put extra pressure on your stomach, which may worsen heartburn. Maintaining a healthy weight can help reduce this pressure and make reflux symptoms more manageable.
Quitting smoking and reducing alcohol
Smoking can weaken the valve at the bottom of your oesophagus, making it easier for stomach acid to travel upward. Alcohol can have a similar effect, and certain drinks – such as wine or spirits – can trigger heartburn in some people.
Quitting smoking and reducing alcohol intake may help ease heartburn. These changes also benefit your overall health. If you’d like support, your GP, pharmacist or local stop-smoking service can offer guidance and resources.
Sleeping position
Heartburn can feel worse at night when you lie down. Raising the head of your bed by 10–20cm can help gravity keep stomach acid where it belongs. You can do this by placing sturdy objects, like wood, bricks or books, under the head of your bed. Pillows alone aren't usually enough, as they can sometimes increase pressure on your stomach.
Some people also find relief by sleeping on their left side.
Meal size and timing
You’re more likely to get indigestion if you’re very full. It may help to eat smaller, more frequent meals rather than two or three large ones. Try to avoid eating too close to bedtime too, giving your body time to digest comfortably before lying down.
Avoiding known trigger foods
Heartburn triggers can be different for everyone, but common trigger foods and drinks include:
- Spicy foods
- Onions
- Greasy or fatty foods
- Chocolate
- Citrus fruits
- Tomatoes
- Caffeine
- Peppermint
- Fizzy drinks
Rather than cutting out lots of foods at once, it can help to keep a simple symptom diary. Note what you’ve eaten, when heartburn happens and how severe it feels. Over a few weeks, you may spot patterns that help you identify your personal triggers.
Heartburn medicine and when it’s needed
Sometimes lifestyle changes and home remedies aren’t enough on their own. Over-the-counter medicines can help relieve symptoms of heartburn and indigestion, and a pharmacist or doctor can suggest suitable options for you.
Antacids
Antacids work by neutralising stomach acid, helping to provide relief for mild to moderate symptoms of heartburn.
Rennie® offers a range of antacids used for the relief of heartburn and indigestion. For example, Rennie® Peppermint tablets contain calcium carbonate and magnesium carbonate, which work by neutralising excess stomach acid to relieve heartburn, indigestion and acid reflux.
Alginates
Some products combine an antacid with an alginate. Alginates form a foam barrier that sits on top of the stomach contents, helping to reduce the flow of acid into the oesophagus.
Other medicines
Other medicines are available over-the-counter to manage heartburn symptoms, including medicines which reduce the production of acid, such as proton pump inhibitors (PPIs).
If your indigestion is persistent or recurring, it’s important to seek medical advice.
When to speak to a doctor about heartburn
Occasional heartburn that responds well to simple remedies isn’t usually something to worry about. But, it’s important to seek medical advice if:
- Lifestyle changes and over-the-counter medicines aren’t helping
- You experience heartburn most days
- You have other symptoms, like food getting stuck in your throat, frequent vomiting or unexplained weight loss
If you find yourself needing heartburn or indigestion medicines most days, speak to your GP. They can help check for underlying causes and discuss longer-term treatment options. Do not stop any prescribed medication without your doctor’s guidance.
If heartburn is getting in the way of your everyday life, talking to a pharmacist can be a helpful first step. They can guide you toward suitable treatment options – including whether antacids like Rennie® might be suitable – so you can get on with your day feeling more comfortable.
TIPS & ADVICE
A busy life can be hard on the stomach and anyone can be affected by heartburn, indigestion or trapped wind at some point. But if you often find yourself in discomfort, sometimes just a few simple changes to your lifestyle can really help to ease those uncomfortable symptoms.
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