Heartburn, or acid reflux, can be an uncomfortable and frustrating issue, often triggered by diet, lifestyle, and underlying imbalances in digestion. Rather than relying on long-term medication, addressing the root causes can provide lasting relief. Here are five natural strategies to help prevent and manage heartburn.

1. Avoid Common Food Triggers

Certain foods and drinks can weaken the lower oesophageal sphincter (LES), allowing stomach acid to escape into the oesophagus, causing that burning sensation. Common culprits include:

• Caffeine (coffee, tea, energy drinks)

• Alcohol (especially wine and spirits)

• Sugar and processed foods (can increase inflammation and gut imbalance)

• Tomatoes and citrus fruits (high acidity can aggravate symptoms)

• Spicy and fried foods (can trigger reflux)

• Chocolate and mint (both can relax the LES)

Reducing or eliminating these triggers can significantly improve symptoms, but individual tolerance varies—keeping a food and symptom diary can help identify your specific sensitivities.

2. Check for H. Pylori Infection

H. pylori is a type of bacteria that can cause chronic inflammation in the stomach lining and contribute to acid reflux, heartburn, and even ulcers. If heartburn is persistent, getting tested for H. pylori could be a key step. Functional stool testing or a breath test can confirm its presence, and if detected, targeted treatment with dietary changes and antimicrobial support can help restore gut balance.

3. Support Your Vagus Nerve for Better Digestion

The vagus nerve plays a crucial role in digestion, including stomach acid production and gut motility. Weak vagal tone can lead to poor digestion, making reflux worse. Simple ways to stimulate the vagus nerve before eating include:

• Humming or singing for a few minutes before meals

• Deep belly breathing to activate the parasympathetic nervous system

• Gargling with water to strengthen vagal tone

• Chewing food slowly and thoroughly to promote proper digestion

These small habits can improve digestive function and reduce reflux episodes over time.

4. Avoid Foods That Relax the Oesophageal Sphincter

The lower oesophageal sphincter (LES) is a muscle that acts as a barrier between the stomach and oesophagus. When it weakens or relaxes too much, acid can escape, causing heartburn. Foods that commonly relax the LES include:

• Fatty and fried foods (slows stomach emptying)

• Peppermint and spearmint (often found in tea and gum)

• Chocolate (contains methylxanthines that relax the LES)

• Carbonated drinks (increase pressure in the stomach)

Avoiding these foods, especially before bed, can help prevent reflux episodes.

5. Eat Mindfully and Adjust Mealtime Habits

How you eat is just as important as what you eat. Simple changes in mealtime habits can have a big impact on heartburn prevention:

• Eat smaller, more frequent meals to prevent excess stomach pressure.

• Don’t lie down immediately after eating—wait at least 2-3 hours before reclining.

• Elevate the head of your bed if reflux occurs at night.

• Stay hydrated - drinking water helps produce stomach acid.

Final Thoughts

Heartburn is often a sign of underlying digestive imbalances rather than just excess stomach acid. By avoiding trigger foods, addressing potential bacterial imbalances, supporting vagal tone, and adopting mindful eating habits, you can take control of reflux naturally. If symptoms persist, working with a nutritionist can help uncover deeper root causes and create a personalised plan for lasting relief.

Would you like more guidance on managing digestive health? Get in touch to learn how a root-cause approach can help you feel your best!