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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
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Excess acid in the stomach can cause many symptoms such as acid reflux, heartburn, and gastroesophageal reflux. If you often encounter these problems, then you know how annoying it can be. Fortunately, there are a few things you can do at home to ease your symptoms. By controlling your diet and making some lifestyle changes, you can effectively prevent or treat excess stomach acid. If you’ve tried all of the above treatments and your condition still doesn’t improve, don’t lose hope. Maybe you just need to take the medicine. Talk to your doctor about treatments to reduce stomach acid.
Steps
Food to eat
Changing your diet can help reduce stomach acid and prevent or relieve heartburn symptoms. That’s not to say that you can’t enjoy rich and delicious food! Try to incorporate these foods into your diet to avoid irritating an upset stomach due to acid.
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Eat lean meat. Red, dark, or processed meats are often high in saturated fat, which can make heartburn worse. Instead, you should choose animal protein sources from lean meats like chicken, turkey, and fish. These foods are much easier to digest and will not cause irritation. [1] X Harvard Medical Schop Trusted Source Go to Source
- If you eat poultry, you should remove the skin to reduce the amount of saturated fat.
- The deep-frying method reduces the health benefits of lean meat. For example, fried chicken is much more likely to cause heartburn than grilled chicken.
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Avoid overeating by eating foods rich in fiber. Overeating is a common heartburn trigger, because stomach acid is then pushed back into the esophagus. Fiber helps you feel full faster so it’s harder to overeat. Good sources of fiber include beans, whole grains, green leafy vegetables, oats and nuts. [2] X Trusted Source Johns Hopkins Medicine Go to Source
- Getting enough fiber is also important for overall digestive health, so you should aim to eat 25-30 grams of fiber per day.
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Incorporate alkaline foods like bananas to neutralize the acid. Alkaline foods have a higher pH, which means they can reduce stomach acid. Some alkaline foods include bananas, nuts, fennel, broccoli, and melons. [3] X Trusted Source Johns Hopkins Medicine Go to Source
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Eat foods that contain a lot of water to dilute stomach acid. Foods with a high water content can dilute stomach acid, reducing pain or burning. Good options include melon, celery, cucumber, lettuce, soup or broth. You can use these foods as side dishes or snacks in addition to main meals. [4] X Trusted Source Johns Hopkins Medicine Go to Source
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Add fresh herbs and spices in place of dried or powdered spices. Spice or herb powders are usually more concentrated, and the strong flavor can trigger heartburn. You should choose fresh spices to reduce the risk of heartburn. [5] X Harvard Medical Schop Trusted Source Go to Source
- Parsley, basil, and fresh marjoram are usually milder on the stomach than other herbs.
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Cooking food by baking method to enhance the flavor of the dish. Since you have to avoid foods with a lot of hot spices, you are probably wondering how to keep the dishes from being bland. Grilled dishes would be a good choice. The baking method makes food more delicious and browns the natural sugars in the ingredients. Try this recipe if you want more flavorful meals. [6] X Harvard Medical Schop Trusted Source Go to Source
- You can grill food on the grill at temperatures above 204 degrees Celsius instead of baking it in the oven.
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Eat raw vegetables if cooked vegetables upset your stomach. Some people find that raw vegetables are more soothing to the stomach than cooked vegetables. You can try eating raw vegetables to see if that helps. [7] X Harvard Medical Schop Trusted Source Go to Source
- Remember to wash vegetables very carefully, as bacteria will not die until vegetables are cooked.
- If you have irritable bowel syndrome, raw vegetables can make symptoms worse. In this case, you should probably cook the vegetables before eating them.
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Drink plenty of water to dilute stomach acid. Water is the best drink to have with meals, as it helps to naturally dilute stomach acid, which in turn also helps prevent heartburn. [8] X Trusted Source PubMed Central Go to Source
- Some argue that bottled alkaline water, which has a higher pH than tap water, will help neutralize stomach acid better. However, there is not much evidence that this type of water is more effective than filtered water. [9] X Trusted Source Mayo Clinic Go to Source
Foods to avoid
Certain foods can cause symptoms of excess stomach acid. These foods sometimes vary from person to person, but there are some common culprits that often cause heartburn or acid reflux. You should try to limit these foods in your diet to avoid causing symptoms.
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Avoid fatty, fried and processed foods. These foods are digested more slowly and stimulate more acid secretion. Cut down on fried or processed foods as well as foods high in saturated fat like red meat. [10] X Harvard Medical Schop Trusted Source Go to Source
- Try cooking food with other methods instead of frying. Grilling, grilling, or baking are all ways to reduce the saturated fat content of foods.
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Cut down on acidic fruits and vegetables. In particular, citrus fruits and tomatoes can increase stomach acid. You should try to limit these foods in your diet. [11] X Trusted Source Johns Hopkins Medicine Go to Source
- Products that use these ingredients, such as ketchup or orange juice, can also be irritating, so you should also avoid them.
- Some people tolerate raw tomatoes better than processed tomatoes. You can try eating raw tomatoes to see if that helps.
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Limit your intake of chocolate and mint. Chocolate, spearmint, and mint often irritate an upset stomach due to excess acidity. Avoid these if they make you uncomfortable. [12] X Research Source
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Add mild seasoning to dishes. Spicy foods are common heartburn triggers, especially cayenne or red peppers. Instead, spice up the dish with milder seasonings like sweet chili powder or black pepper. [13] X Research Source
- You may be able to tolerate a small amount of spice. Add little by little to your food if you like. That way, you will know what your tolerance threshold is.
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Use less garlic when cooking. Garlic is a common heartburn trigger, including fresh garlic and garlic powder. If you get heartburn after eating foods with garlic, reduce the amount of garlic in your food or avoid it altogether. [14] X Trusted Source Mayo Clinic Go to Source
- When you go to a restaurant, you can tell the waiter that you are sensitive to garlic so that they tell the chef to use less garlic when preparing the dish.
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Avoid carbonated drinks. Even sugar-free carbonated drinks can stimulate acid reflux into the esophagus. It’s best to avoid all carbonated drinks while eating to help with the smooth digestion of food. [15] X Harvard Medical Schop Trusted Source Go to Source
- You can drink carbonated water outside of meals, because the amount of acid in the stomach will be less when you do not eat.
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Reduce caffeine and alcohol intake. Both caffeine and alcohol can stimulate acid reflux, so you need to control your intake. Limit caffeine intake to 2-3 cups per day, and no more than 1-2 cups of alcohol per day. [16] X Trusted Source Mayo Clinic Go to Source
- If caffeine and alcohol are causing your symptoms, you may need to abstain completely.
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Watch for foods that cause symptoms. Although certain foods trigger acid reflux, everyone’s situation is different. Some foods can make you uncomfortable, some don’t. The best way is to make a list of foods that aggravate symptoms to avoid. [17] X Trusted Source Mayo Clinic Go to Source
Lifestyle adjustment
Besides controlling your diet, you can make some lifestyle changes to reduce the amount of acid in your stomach. Eating and moving too much after eating are common causes of heartburn, so you should pay attention to how full you feel while eating. With these control methods, you can prevent heartburn after eating.
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Eat slowly to avoid overeating. Eating too quickly is often the cause of people overeating, so you should eat slowly throughout the meal. Eat each bite and chew thoroughly before swallowing. Do not take another bite until you have finished swallowing the first one. [18] X Trusted Source Mayo Clinic Go to Source
- A commonly used trick to eat slowly is to count the number of times you chew each bite. Try this trick if slowing down is hard for you.
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Stop eating when you feel full. Don’t force yourself to continue eating once you’ve started to feel full. Otherwise, you could overeat and trigger heartburn symptoms. [19] X Trusted Source Mayo Clinic Go to Source
- If you’re eating at a restaurant, you can ask the waiter to bring a box for takeout. That way, you’ll avoid overeating, and then have snacks at home.
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Eat many small meals instead of small meals. Full meals put more pressure on the stomach and can trigger heartburn. Instead of eating 3 large meals a day, you should eat 5 small meals. This will help you not to overeat during meals. [20] X Trusted Source Harvard Medical Schop Go to Source
- An ideal meal has 400-500 calories. Thus, you will keep your daily calorie intake at 2,000-2,500 calories. [21] X Cleveland Clinic Trusted Source Go to Source
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Stand or sit upright for 2 hours after eating. Lying down pushes acid back up the esophagus and can trigger heartburn. Instead of lying down, you should stand or sit upright so that gravity pulls the acid down. [22] X Trusted Source Harvard Medical Schop Go to Source
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Wait 2-3 hours after eating before exercising. Exercising too soon after eating can cause stomach upset. You should wait a few hours to give food enough time to digest before exercising. [23] X Trusted Source Harvard Medical Schop Go to Source
- The exact wait time will depend on the exercise. Aerobic exercises like running require an empty stomach, but if you’re lifting weights without moving too much up and down, there’s no need to wait that long.
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Wear loose-fitting clothes so as not to put pressure on your stomach. Tight clothing can press against the stomach or abdomen and fill with acid into the esophagus. You should wear clothes that do not squeeze your belly to avoid pain. [24] X Trusted Source Mayo Clinic Go to Source
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Sleep with your head elevated to prevent acid reflux during the night. The horizontal position can also cause acid to back up. If you frequently experience nighttime heartburn, try placing an extra pillow under your shoulders to lie on an incline. [25] X Cleveland Clinic Trusted Source Go to Source
- You can also purchase a raised head bed for easier adjustment.
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Maintain a healthy weight. Being overweight puts a lot of pressure on your stomach, so you need to talk to your doctor to see if you need to lose weight. If so, you should adjust your diet and exercise to lose weight and maintain a healthy weight. [26] X Trusted Source Mayo Clinic Go to Source
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Quit smoking or don’t practice smoking. Smoking significantly increases the risk of acid reflux or GERD. It is best to quit smoking as soon as possible or not smoke in the first place. [27] X Harvard Medical Schop Trusted Source Go to Source
- Secondhand smoke can also cause many of these problems, so don’t let anyone smoke in your home.
Natural therapies
There are many documented heartburn home remedies. While many of these therapies are not very effective, there are also some that are based on scientific evidence. If you’ve been trying to get heartburn under control but still have heartburn, these therapies may help. Try it and see if it works. If not, you can take an antacid.
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Drink ginger tea when you feel heartburn coming. Ginger has a natural stomach-soothing effect, so a little ginger tea can help relieve symptoms of GERD. Make a cup of ginger tea and drink it in sips if you feel you are about to have acid reflux. [28] X Trusted Source Johns Hopkins Medicine Go to Source
- Ginger tea is available in sachets, or you can make your own by boiling a piece of fresh ginger in water and straining it to drink.
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Drink a solution of water mixed with baking soda to neutralize the acid. Baking soda, also known as sodium bicarbonate, is an alkali and can neutralize stomach acid. That’s why baking soda is used in many antacids. You can mix ½ teaspoon of baking soda with a cup of water and drink it all. Repeat 3-4 times daily as needed. [29] X Trusted Source Mayo Clinic Go to Source
- You should ask your doctor before using this therapy to make sure it is safe.
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Try honey and lemon juice to soothe your stomach. This drink also helps to neutralize stomach acid. Squeeze a teaspoon of fresh lemon juice into a glass of water and add a teaspoon of honey. Drink each sip of lemon juice mixed with honey to see if the symptoms are relieved. [30] X Trusted Source Johns Hopkins Medicine Go to Source
- You can also mix honey and lemon into ginger tea to combine the two treatments.
Medical treatment
You can completely control the amount of acid in your stomach with a few changes in your diet and lifestyle. This is enough for many people to control heartburn. However, if you have made the changes and the disease is still not getting better, you should see your doctor for a check-up. You may need prescription medication to suppress stomach acid production. Regardless of whether home remedies work or need more medication, you’ll get your heartburn symptoms under control, and it won’t bother you anymore.
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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 48,111 times.
Excess acid in the stomach can cause many symptoms such as acid reflux, heartburn, and gastroesophageal reflux. If you often encounter these problems, then you know how annoying it can be. Fortunately, there are a few things you can do at home to ease your symptoms. By controlling your diet and making some lifestyle changes, you can effectively prevent or treat excess stomach acid. If you’ve tried all of the above treatments and your condition still doesn’t improve, don’t lose hope. Maybe you just need to take the medicine. Talk to your doctor about treatments to reduce stomach acid.
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