The Connection Between Gut Health & Remedies for Heartburn

Anyone who has felt the slow creep of heartburn after a meal knows that finding a way to relieve that intense discomfort and irritation immediately becomes a top priority.

Studies suggest that over 15 million Americans experience the symptoms of heartburn each day. This common digestive issue can be disruptive to daily routines and have a negative impact on overall health and quality of life.

While there are some over-the-counter and prescription medication remedies for heartburn, there are also healthy habits and lifestyle shifts that can help improve gut health. It's important to understand the link between heartburn and gut health in order to take a holistic approach toward digestive wellness.

Understanding Heartburn

According to the National Institutes of Health, heartburn can feel like a fiery sensation in your throat or behind your breastbone. It typically occurs or worsens after eating, later on in the evening, or when lying down or bending over.

Heartburn is the primary symptom of acid reflux. When food or acids in your stomach go in the opposite direction than they are intended to travel, they head back from the stomach to the throat through the esophagus, which is the pipe that connects the two.

Although anyone can potentially experience heartburn during any stage of life, it's an especially common occurrence during pregnancy. Early on in pregnancy, heartburn is caused by changes in hormones, which can slow digestion. In later weeks as delivery approaches, it can also be caused by the uterus increasing pressure on the stomach.

Obesity can also increase the risk of experiencing heartburn and the possibility of developing gastroesophageal reflux disease (GERD). The extra weight puts added pressure on the stomach, which can cause stomach acid to travel back up toward the esophagus.

GERD is a more serious version of acid reflux. People who have heartburn more than twice a week may have GERD. If you're concerned about the frequency of your heartburn, make sure to see your healthcare provider for further testing and treatment.

The Role of Gut Health

Our gastrointestinal tract contains trillions of bacteria, fungi, viruses and other microbes, collectively called the gut microbiome. A healthy gut microbiome contains a balance of these organisms, both good and bad, that play an important role in many aspects of health.

Human digestion relies heavily on the microbiome, which breaks down complex carbohydrates, proteins and fats. Through this process, energy is harvested and nutrients are delivered for nutritional and biological benefits, like immunity and acid balance.

If you're looking to relieve heartburn, it's important to maintain a balanced gut microbiome. You can learn how to make lifestyle changes that encourage gut health as part of your efforts to improve symptoms.

Healthy Habits to Combat Heartburn

There are a number of ways to make wholesome choices that support heartburn relief and overall well-being. From food options to lifestyle changes, there are remedies for heartburn beyond antacids.

1. Choose Foods That Promote Gut Health

Step one is to incorporate probiotics and fiber-rich foods into your diet to help support gut health. They both play vital roles in digestion. Probiotics help break down fiber and other nutrients to prepare them for digestion, while fiber assists in regularity with bowel movements. Separately, they are helpful and together, they pack a powerful punch!

Both probiotics and fiber are found in foods and beverages, but they can also be supplemented as necessary under the advice of your doctor or nutritionist.

A balanced diet that includes complex carbohydrates, protein and healthy fats alongside fruit and vegetables can help produce and maintain the growth of good bacteria, which supports a healthy gut.

Seeing as ultra-processed foods can often contain things that may take away from gut health (like added sugar and salt) while also losing much of the original nutrients during the manufacturing process, whole foods are an ideal choice to support your digestive system.

Further, eating smaller meals more frequently throughout the day can help prevent your stomach from getting too full and excess production of stomach acid.

And lastly, avoid or eliminate known trigger items that can cause or exacerbate acid reflux. The following can cause challenges for those looking to minimize heartburn: fatty or spicy foods, citrus fruits and juices, tomatoes and tomato products, chocolate, peppermint and beverages containing alcohol, caffeine or carbonation.

2. Utilize Herbal Remedies for Gut Harmony

Using natural or at-home remedies to alleviate heartburn symptoms can be an option. For example, chewing gum (not peppermint flavored!) can stimulate saliva production; this can help because saliva is an acid buffer. Additionally, you swallow more often when chewing gum, which pushes acids out of the esophagus where it can cause heartburn.

Consider exploring herbs and supplements known for promoting digestive health. Some recommendations include chamomile, ginger or licorice as potential remedies for heartburn.*

Keep in mind that herbal remedies do not undergo testing for safety and effectiveness and are not approved by the FDA, so it is important to verify your source and speak with your doctor to ensure that any natural remedy or supplement you're considering is safe in combination with any other prescription medications you may be taking.

3. Make Lifestyle Changes for Gut Health and Heartburn Relief

When it comes to lifestyle, the first recommendation is to maintain a healthy weight. If you have excess weight, even losing just a few pounds can improve heartburn. Some people may even notice their reflux issues disappear after weight loss.

You can also choose loose-fitting clothing to alleviate any pressure on the abdomen. This is another way to prevent stomach acid from being forced up toward the esophagus and increase comfort.

As a best practice, wait two to three hours before lying down after eating to help prevent acid from traveling back up from the stomach through the esophagus. You can also elevate the head of your bed to help encourage better sleep and fewer symptoms while resting or reclining overnight.

Similarly, wait to engage in intense exercise for at least two hours after eating. Moderate and low-impact exercise can provide health benefits, so keep up your activity level in a safe and comfortable way to help your food move through the digestive system more efficiently.

And lastly, find healthy coping strategies to manage stress. Given that emotional turmoil can increase acid production in the stomach, finding ways to reduce stress can play a key role in alleviating discomfort.

Improving Gut Health To Relieve Heartburn

Once you understand the role of gut health in well-being, it's easy to see the connection to heartburn symptoms. Consider making some of the lifestyle changes for gut and heartburn relief and watch your holistic approach to digestive wellness improve the quality of your healthy, gut-friendly life!

Clinically reviewed on July 19, 2024.