Natural Remedies for Acid Reflux: A Complete Guide – Dr. Jamie Koufman

Many people with acid reflux conditions—including heartburn, GERD, LPR, and Respiratory Reflux—are seeking alternatives to conventional acid-suppressive medications like Prilosec and Nexium. This growing hesitancy is well-founded, as proton pump inhibitors carry significant side effects and complications that may outweigh their benefits.

Fortunately, natural and home remedies can effectively manage acid reflux symptoms when combined with key lifestyle modifications. While some traditional remedies like bicarbonate water lack extensive scientific validation, their longstanding use and reported effectiveness make them worth considering.

Comment: PPIs like Prilosec and Nexium cure 0% of people’s reflux; it is ONLY through natural remedies that you can beat your reflux.

Natural Remedies For Acid Reflux

Alkaline Water

Alkaline water stands out as nature’s most effective acid neutralizer, with its high (basic) pH level directly counteracting stomach acid. Use water with pH 9.5 or higher for optimal results. A spray bottle application can help neutralize pepsin. You can make your own alkaline water by adding alkaline drops or baking soda, using half a teaspoon per 4 ounces of water.

Chewing Gum

Clinical observations support gum chewing as an effective reflux management strategy. It increases salivary bicarbonate production while promoting frequent swallowing, which physically pushes down refluxed content.

Healing Natural Substances

Many foods are good for refluxers:

Ginger. Ginger acts as a natural alkaline substance with anti-inflammatory properties

Manuka Honey. Manuka honey offers powerful antibacterial and healing properties.

Aloe Vera. Aloe vera reduces inflammation in the esophagus and stomach, great for burns

Licorice. Contains glycyrrhizin that may enhance production of protective mucus

Slippery Elm. Forms a protective gel coating throat and esophagus

Essential Lifestyle Changes

Timing Matters

The most crucial timing consideration is to stop eating and drinking 3-4 hours before bedtime. This includes eliminating after-dinner snacking and avoiding nighttime alcohol consumption.

Dietary Guidelines

Your beverage choices significantly impact reflux symptoms. Eliminate all carbonated beverages, including sodas, energy drinks, seltzer water, and fruit juices. Moderate your alcohol consumption, especially in the evening. Practice portion control to prevent overeating, as a full stomach increases reflux risk when lying down. In addition, a low-fat, low-acid diet is recommended; see Dropping Acid: The Reflux Diet Cookbook & Cure.

Beneficial Foods for Acid Reflux

Some foods are helpful for reflux, and generally, you should try to keep your food’s pH at 5.0 or higher.

Recommended Foods

Some foods have shown promise in managing acid reflux symptoms. These include:

Almond Milk. Never a reflux trigger with a whopping alkalinity of pH 7.4

Bananas. With a pH of 5.7, bananas are very good even for Reflux Detox

Oatmeal. Has become a staple breakfast food for many refluxers; virtually never a reflux trigger

Melons. All of the everyday melons we tested are pH 6.0 or more

Fennel. With a mild licorice flavor, fennel calms the stomach

Potatoes. All potatoes have a pH greater than 5.7 and some well above 6.0

Olive oil. The Savior of those who are off butter; it can be used for cooking, salads, rice, vegetables, etc.

Cauliflower and Broccoli. Have pH 6.0 or more

Whole Grains and Brown Rice. High-fiber whole grains are high in fiber and absorb stomach acid

Leafy Green Vegetables. Low in fat and sugar, they can reduce acid levels and prevent heartburn

Avocados. Even though avocados are high fat, they do not cause reflux, and the have a pH of 7.0

Skinless Chicken Breast. An excellent protein source for people with reflux; the same is true for fresh wild-

Wild-Caught Fish. Like chicken, if you enjoy it, high protein fish should be a staple for the refluxer

Foods and Supplements to Avoid

Glucosamine & Chondroitin

Melatonin supplements

B-complex vitamins

Apple cider vinegar

HCl supplements

Safe Over-the-Counter Medicine

An H2-antagonist (not PPI) like Famotidine and an alginate, such as Gaviscon Advance, can be life savers for people with severe or daily reflux symptoms; both are safe. In other words, they can be used alongside natural and lifestyle remedies,

Famotidine is a safe and effective acid-suppressive medication. During my Reflux Detox Program, I recommend 20 mg first thing in the morning, 20 mg 15-30 minutes before your last meal, and (two) 40 mg before bed. Safe, safe, safe … this is NOT a PPI.

Alginates are made from seaweed, and they are a “non-medicine medicine.” After you drink it, it rises to the top of the stomach, forms a raft, and helps block up the lower esophageal sphincter during sleep (or other times). I recommend Gaviscon Advance, but you may try (somewhat more expensive) RefluxRaft or Reflux Gourmet.

Key Takeaways

Natural remedies combined with lifestyle modifications offer a safer, effective alternative to acid-suppressive medications. The foundation of successful reflux management lies in proper timing of meals, strategic use of alkaline water and natural healing substances, and careful food selection. By following these guidelines, many people find significant relief from their reflux symptoms without relying on conventional medications.

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