7 Holistic Heartburn Hacks
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A few years back when we were living in Ohio, I started to get this strange phantom pain in my upper left torso and terrible reflux/heartburn that was bad enough to make me go to the doctor. After trying a couple of different medications for acidity (PPIs) which gave me unpleasant side effects without fixing the issues I was experiencing, I decided to take matters into my own hands. Despite being in great shape and having excellent labs, I realized that only I could figure out what was going on. I stopped eating out of fear of triggering the pain, became underweight, and undernourished. Determined to fix it, I began to explore and research natural remedies.
Here are some holistic tips that helped me, and I hope they can help you too!
1. Reflect on Your Diet
Determining your trigger foods is easier if you know what they are. Keeping a food journal can help you be in tune with your body and identify what causes irritation or symptoms. Note when heartburn occurs and look for patterns in your diet. Remedying symptoms naturally with diet changes is often better than relying on OTC or prescription meds, which can mask symptoms and have side effects.
You can also try out a food allergy test. I recently tried out the EverlyWell Food Sensitivity Test, which gave me an idea of what foods might trigger my symptoms.
2. Eat Foods with Natural Probiotics
“Let food be thy medicine and medicine be thy food.”
Incorporating foods with natural probiotics is hugely beneficial and can help remedy heartburn, acid reflux, and more. Here’s how:
• Balance Gut Flora: Probiotics help maintain a healthy balance of gut bacteria, improving digestion and reducing reflux.
• Enhance Digestive Health: Probiotics promote efficient digestion, decreasing the likelihood of food and acid backing up into the esophagus.
• Reduce Inflammation: Probiotic foods reduce inflammation in the digestive tract, soothing GERD symptoms.
Examples of Probiotic Foods:
Yogurt (with live and active cultures)
Kefir
Sauerkraut
Kimchi
Miso
Tempeh
Kombucha
Naturally fermented pickles
Reap the Rewards of Supporting Local Farms
In our quest for healthier living, my family and I have started ordering local farm foods rich in probiotics, and the difference is truly remarkable. Thanks to FarmMatch.com, a website that connects people across the U.S. with reputable local farmers, we’ve been able to source nourishing and delicious foods directly from the farm.
We’ve been particularly fortunate to find a farmer who supplies high-quality A2A2 Raw Milk. This milk is unlike anything we've tasted before – it feels nourishing with every sip, almost like drinking liquid ice cream, and we absolutely love it! Besides the amazing milk, they also offer a fantastic variety of meats, dairy, grains, produce, hygienic goods, and more.
Using FarmMatch.com is simple: just enter your zip code, and it will show you the local farmers in your area. It’s never been easier to support local agriculture and enjoy the benefits of fresh, wholesome foods.
3. Incorporate Alkaline Foods
I LOVE cabbage in all forms, and I feel the benefits when I eat it. There are many alkaline foods to choose from if cabbage isn’t your thing.
Examples of Alkaline Foods:
• Fruits: Bananas, apples, cherries, tomatoes, melons, grapes, lemons
• Vegetables: Asparagus, beets, kale, broccoli, cucumbers, avocados, cabbage
• Nuts and Seeds: Almonds, flaxseeds, chia seeds
• Legumes: Lentils, chickpeas
• Herbs and Spices: Ginger, garlic, turmeric
How Alkaline Foods Help with GERD:
• Neutralize Stomach Acid: They help neutralize excess stomach acid, reducing acidity and alleviating symptoms.
• Reduce Inflammation: Many alkaline foods have anti-inflammatory properties, soothing the esophagus and stomach lining.
• Promote Digestion: These foods aid in better digestion, reducing the likelihood of acid reflux.
4. Try a Quality Probiotic Supplement
As mentioned earlier, evaluating your diet is crucial to identify potential improvements. While my diet was already quite solid, I realized I needed additional support. Guided by signs from the Universe, I discovered a women's probiotic that turned out to be immensely beneficial!
After reading Amazon reviews about this probiotic helping women with heartburn, I decided to give it a try. I was astonished by the results—the very next day, I felt a significant improvement! I don't want to claim it's a magic pill, but it truly transformed my life from the moment I started taking it. Now, nearly six years later, I'm still using the same probiotic. On the rare nights I forget to take it, I definitely notice a difference the next morning, and I'm more prone to experiencing heartburn.
While using the probiotic, I had no issues with acid reflux or heartburn, unless my diet really deviated. I highly recommend incorporating a high-quality probiotic into your routine.
5. Slippery Elm Tea
My NUMBER ONE go-to for heartburn is Slippery Elm Tea. The first sip instantly starts to soothe my heartburn and after one cup, it’s gone! I take about one teaspoon of Slippery Elm bark and boil it for about 15 minutes until it gains that mucilaginous quality. The herb smells like the Instant Quaker Oats Maple Brown Sugar packet but the taste is very mild. It does have a thicker and somewhat slimy texture, but that slimy quality is what will coat your esophagus and your throat, creating a barrier and giving you that relief from heartburn, acid reflux, and an array of other digestive issues.
My Experience with Slippery Elm:
I learned about this wonder herb when I was completing my Holistic Nutrition Certification. The Herbology portion was worth its weight in gold! I do recommend buying Slippery Elm from a reliable source, like Mountain Rose Herbs or a reputable, organic company. If you can’t find Slippery Elm or get it to you quickly enough, Licorice Root and Marshmallow Root also work beautifully!
In my experience, Slippery Elm has helped me significantly more than an OTC heartburn medicine ever has. PLUS, it’s completely natural. It’s the bark of an elm tree and you might even be lucky to have one on your property, especially if you live in the Eastern USA or Southern Canada.
6. Switch to Cold-Brewed Coffee
Switch from hot-brewed to cold-brewed coffee, which is much less acidic, resulting in more balanced pH levels in your stomach. If you’re really brave, try switching to tea or ditching coffee entirely. Cold brew is smoother and less harsh on your taste buds and body.
My Cold-Brew Journey:
My husband and I made the switch to cold-brew coffee and noticed an immediate difference. Not only is it less acidic, but it also has a smoother taste, making it more enjoyable and less harsh on our bodies. We drink ours with local maple syrup and raw milk that we found through FarmMatch. If only we could find a quality cold brew that’s made locally!
We did find an organic cold brew coffee via Amazon, that we’ve ordered from time to time. It is pricier, but if drinking a high-quality organic cold brew is a priority for you, it may be worth the cost.
Lastly, we have made our own before but it takes a decent amount of time and never comes out as strong as we’d like. But if you can figure out a way to make your own in an efficient and effective, I’d highly recommend it!
7. Acupuncture
Utilizing acupuncture to balance your body’s chi and energy can help with digestive issues and symptoms. It’s important to find a knowledgeable and experienced acupuncturist to help you.
How Acupuncture Helps:
• Regulates Digestion: Stimulates digestive function, promoting efficient digestion and reducing symptoms.
• Balances Stomach Acid: Regulates the production of stomach acid, alleviating heartburn and acid reflux.
• Reduces Stress: Promotes relaxation and reduces stress, minimizing stress-related digestive issues.
• Improves Gut Motility: Enhances gut motility, preventing slow digestion and reducing reflux.
• Decreases Inflammation: Reduces inflammation in the digestive tract, soothing symptoms and promoting healing.
Trial and Error
Everyone is different, and what works for one person may not work for another. Our bodies are the only homes we have, so we need to treat them with care and respect. It may take some trial and error, but it’s a puzzle worth decoding to live a happy and healthy life.
If you need support on your journey, please feel free to email TheGreenMountainMamas@gmail.com.
A peaceful journey and love to all!
Love Infinitely,
Ashley
***As always, this is not medical advice. Please do your research and speak with your healthcare practitioner if you have questions or are unsure where to start on your health journey.***
