This is How You Can Reduce Acid Reflux Naturally

So I’ve been down this path myself. Waking up choking on acid reflux and spending hours in discomfort because of heartburn. That’s why I’ve chosen to write about this subject of helping someone reduce acid reflux naturally. By sharing the exact ways I’ve managed to deal with my issues, it may help someone out.

I’m no medical doctor, nor do I recommend you blindly do anything that I recommend without consulting with your doctor first.

With that out of the way, I’d like to say that the tips I’m presenting in this article have come from my own research and trial and error. I have helped quite a few people that I know personally, which is quite surprising seeing as all the information is already out there.

I think there is so much data out on the web that it may confuse some people. Dieting is not difficult, yet everybody struggles with it. I think the number one main reason is to do with our impatience. We want results now. 

So the scale becomes our enemy and we get in a panic when we are not on track with the amount of weight we expect to lose that week.

But for now, let’s stick to the topic at hand and let me help you reduce acid reflux naturally.

Things you should stop right away

I will first go through the list of things I recommend you stop immediately. These things won’t be helping you in your recovery from heartburn or reduce acid reflux naturally.



Unless you are medically incapable of stopping your antacids, try to get rid of them. They won’t be helping you in the long run.

When I think about what aids digestion, weak stomach acids do not spring into mind. We need good amounts of stomach acids to digest our food, so why reduce it?

I would rather have less acid volume in my stomach but in higher concentration. 

Your stomach’s parietal cells produce hydrochloric acid. Could it be that when our stomach acids are too high in pH (less acidic) it keeps producing more to get the job done?

When more acids are produced, where would it go? After filling your stomach and then producing higher volumes of stomach acid, wouldn’t the acid start brimming over into your esophagus, or perhaps even higher?

Dilute this further with other liquids like water etc. and I believe you have a reason for heartburn and acid reflux.

If you have been trying to get your stomach to be less acidic, could it be that you are taking steps in the wrong direction? Maybe trying a different approach after trying other ways that didn’t work, could help reduce acid reflux naturally.


wine glasses

If you are unable to stop this, then please get help. I think that alcohol is a huge contributor to acid reflux and heartburn. It will require a few months of abstinence, perhaps even longer, to notice any benefits.

For me I’m glad I ended this. It also drew in friends around me that weren’t good for setting and accomplishing my goals in life.

The other negative I found around alcohol was the level of anxiety I experienced just from everyday life. So silly now that I look back on it.

My recovery from exercise is another thing that took a huge leap forward. I am soon ready to hit the gym after an intensive workout.

So cutting out alcohol could have more benefits than simply just to reduce acid reflux.

Coffee or any dark brew tea

coffee beans with cup

If you are used to your first cup of coffee in the morning, I’m awfully sorry but quitting may help. Having this beverage on an empty stomach first thing in the morning isn’t going to be beneficial in helping you reduce acid reflux naturally.

Refined sugars and carbohydrates

waffles with sprinkles

Any sweets or packaged items, or anything else that you buy in packets or boxes that can last in your pantry, simply must go.

Don’t think that frozen meals are a blessing either. You will most likely find a lot of low quality and processed components that contain quite a bit of sugar, in these meals.

And make no mistake, this is a big one. You will notice a benefit in more than just reducing acid reflux, the same way you will when quitting alcohol.

Try and stick to natural foods or anything that’s been made from natural whole ingredients.

Spicy foods


For me, eating spicy foods on a regular basis causes some issues.

If you cannot keep away from it, reduce it to once a week and don’t make it too strong.

I love my curries, and I still enjoy them a couple of times a month. My particular food of choice is butter chicken. Luckily this is the kind of recipe that doesn’t require a lot of spice to be enjoyed.



Yes, there is a lot of scientific evidence that proves onions to be a contributor to heartburn and reflux.

I’d modify the recommendation slightly to instead of cutting this food out completely, try it and see.

If you include this ingredient in your meal, try that same meal a few times with or without onion. If you notice a pattern where it does affect you, then, by all means, cut it out of your diet.

For me, it simply caused more burping or winds than reflux or heartburn. Who knows how it may react with your stomach.

Other things that can help


water being poured into glass

Like I mentioned in this post, changing your timing to do with your water intake can help you. So start there.

Also, add a few drops of lemon in the water. This will help your body regain some of its acidity, which we need.

I did a quick mention in my other post about this.

Try squeezing fresh lemons in warm water for a morning drink. It will go a long way to help your pH levels in your stomach. Having better digesting with an improved pH in your stomach, may put you on the fast track to reduce acid reflux naturally.

Elevate the head end of your bed

elevated bed

This allowed me to get more sleep. I found that if I ate too close to bedtime, I had problems.

So I simply stuck a continental pillow behind me to sleep more upright, and it worked. It was uncomfortable, but at least I got some sleep.

This worked for times when my condition was extremely bad.

For milder cases, and maybe for reflux in general, stick a wooden block under the legs of your bed, on the side that your headrests. Make sure that the blocks are large enough so your bed doesn’t easily slip off. It won’t be a pleasant waking when your bed crashes to the floor while you are sleeping!

This isn’t going to only reduce acid reflux side effects, but it will most certainly help your chances of getting more hours of sleep.

Meal times


I recommend eating most of your meals earlier in the day. As the day passes by, fatigue sets in for your entire body and more especially, you want less digestion happening when you go to bed to sleep at night.

Also, try reducing meal sizes. If your stomach deals with less food at a time, it can surely cope better with digestion.

Try and aim for at least a 2-hour window between meals. Having your stomach rid digestion of your last meal can go a long way for your stomach to get back to a normal state before having to deal with more food.


All these tips may help even more than simply reducing acid reflux and heartburn. You could find yourself losing some weight too.

I believe our bodies were great at regulating itself until we came along with all these easily accessible and highly fiddled with foods.

The truth is that we don’t really know yet what kind of foods are the best for each of us. Until that point in our scientific evolution, we need to figure that out for ourselves.

There is also no doubt that there is a huge mental component when it comes to our eating. So don’t be shy to ask for help if you feel that this could be true in your case.

You can be a better version of yourself if you simply look inward and try to improve. Sometimes this requires help from professionals. There is no shame in that. Rather, it’s something you should be praised for as you are doing something to improve, instead of staying stuck.

I truly hope this article can reach some people and even more, help someone. This is something that could be a symptom of something bigger.

At the very least I hope that this article can bring about some relief, even if it’s small. I know myself that having some relief from this goes a long way for better quality living.

I wish you the best of luck in solving your heartburn and to reduce acid reflux naturally.