Natural ways to help acid reflux

Acid reflux happens when stomach contents move upwards into the oesophagus. Reflux can be more noticeable after a large meal, when bending over, or when lying down soon after eating. A food and symptom diary may help you spot triggers such as fatty meals, spicy foods, acidic drinks, caffeine, chocolate or alcohol; triggers vary between people, so avoid cutting out many foods without a clear pattern.

Extra abdominal pressure can make reflux harder to control. If you live with obesity, a clinician can discuss gradual, sustainable weight management. Reflux may also be associated with a hiatus hernia, so repeated symptoms deserve a proper assessment rather than relying only on home measures.

Try smaller meals, eat slowly, and avoid lying down for about three hours after eating. Keep evening meals lighter if night-time symptoms are a pattern. Raise the upper part of your bed with a wedge or bed risers; stacking ordinary pillows may bend your body and provide less reliable support. Loose clothing around the waist can also reduce pressure.

Stop smoking if you smoke, and limit alcohol if it worsens your symptoms. Do not stop prescribed medicines or begin supplements marketed for reflux without checking with a healthcare professional, because natural products can interact with medicines and may not treat the underlying problem.

Arrange a medical review if symptoms keep returning, disturb sleep, are becoming more frequent, or do not improve with sensible changes. Seek urgent help for chest tightness or chest pain with breathlessness, sweating, faintness, or pain spreading to the arm, jaw or back. Get prompt assessment for trouble swallowing, food sticking, repeated vomiting, vomiting blood, black stools, or unexplained weight loss.

Ask whether your pattern fits acid reflux, whether a hiatus hernia or another condition should be considered, and which medicines or tests are appropriate. Mention any cough, abdominal pain or difficulty sleeping, including when each symptom occurs and what changes it.