What is heartburn and what are its causes?

Heartburn is a discomfort from the digestive system that occurs due to the backflow of stomach acid into the esophagus [1]. It stimulates sensory nerve endings, leading to a burning sensation in the esophagus and around the sternum. This symptom is often accompanied by a bitter or sour taste in the mouth.

Heartburn during pregnancy

Heartburn during pregnancy is a particular case of this phenomenon, affecting a significant portion of expectant mothers. It is estimated that heartburn affects between 17% and 45% of pregnant women. During this period, it may be caused by the relaxation of smooth muscles due to increased production of progesterone in the body. This results in decreased gastric motility and lower esophageal sphincter pressure. In the later stages of pregnancy, heartburn may be exacerbated by the pressure of the enlarging uterus on the stomach [2].

Gastroesophageal reflux

Occasionally, heartburn can happen to anyone, especially after consuming an exceptionally large or heavy meal. However, if it occurs regularly, it may be associated with gastroesophageal reflux (which is its main symptom).

This condition is caused by the relaxation of the lower esophageal sphincter, leading to the backflow of acid and stomach contents. Gastroesophageal reflux requires medical intervention and is often associated with the need for appropriate medications [1,3].

How to get rid of heartburn: 10 home remedies

To deal with common heartburn, you can try 10 simple methods that will help you prevent this discomfort or provide relief when you experience it.

1. Healthy diet

Changing eating habits by limiting highly processed and fatty foods can reduce the risk of heartburn [4-5]. Eating an adequate amount of fiber, as well as providing essential vitamins and minerals through food, ensures better functioning of the entire digestive system.

2. Elimination of certain foods

Consuming certain foods can cause heartburn, but this is a very individual matter, and it is worth observing whether heartburn occurs after eating specific items. Pay special attention to:

• coffee,
• chocolate (including hot chocolate),
• fatty or spicy dishes,
• citrus fruits,
• carbonated beverages (including sparkling mineral water) [4].

3. Quitting addictions

Smoking cigarettes and consuming alcohol can cause or exacerbate heartburn. Eliminating or at least reducing these substances can provide you with relief [4-5].

4. Moderation in eating

People who suffer from heartburn are advised to consume smaller portions of food at one time [4-5]. After consuming a significant amount of food, the stomach expands, which can lead to the lower esophageal sphincter not closing properly. Instead of two or three large meals, try to eat four or five smaller portions.

5. Earlier dinner

If heartburn bothers you mainly at night, try to have your last meal at least three hours before going to bed. Doctors also recommend elevating the head of the bed so that your head and chest are above the stomach [4-5].

6. Walk after meals

If you want to avoid heartburn, do not bend, lie down, or lean over right after a meal. After eating, it's best to take a short walk. Such a stroll can also help alleviate symptoms if heartburn has already occurred [4-5].

7. Digestive enzymes

Taking high-quality dietary supplements containing digestive enzymes can support the work of the stomach and the entire digestive system. Studies indicate that such supplementation may reduce discomfort in the upper gastrointestinal tract [6-7].

8. Probiotics

Probiotics are mainly associated with gut health, but recent scientific research shows that beneficial bacteria can alleviate heartburn symptoms and reduce the frequency of its occurrence [8-9].

9. Herbs for heartburn

Plants can also have a protective effect on the stomach and reduce heartburn. For example, prickly pear and European olive leaves are known for such properties [10]. Other herbs worth noting include calendula, turmeric, ginger, and rosemary [11].

10. Apple cider vinegar

Some studies suggest that apple cider vinegar may also be helpful in combating heartburn symptoms. However, it should be noted that scientific evidence supporting its effectiveness is limited [5].

Sources:

1. Oliveria, Susan A., et al. “Heartburn Risk Factors, Knowledge, and Prevention Strategies: A Population-Based Survey of Individuals With Heartburn.” Archives of Internal Medicine, vol. 159, no. 14, July 1999, pp. 1592–98. Silverchair, https://doi.org/10.1001/archinte.159.14.1592.
2. Vazquez, Juan C. “Heartburn in Pregnancy.” BMJ Clinical Evidence, vol. 2015, September 2015, p. 1411. pmc.ncbi.nlm.nih.gov, https://pmc.ncbi.nlm.nih.gov/articles/PMC4562453/.
3. “Overview: Heartburn and GERD.” InformedHealth.Org [Internet], Institute for Quality and Efficiency in Health Care (IQWiG), 2024. www.ncbi.nlm.nih.gov, https://www.ncbi.nlm.nih.gov/books/NBK279254/.
4. “Heartburn and GERD: Learn More – Treatment Options for GERD.” InformedHealth.Org [Internet], Institute for Quality and Efficiency in Health Care (IQWiG), 2024. www.ncbi.nlm.nih.gov, https://www.ncbi.nlm.nih.gov/books/NBK279252/.
5. Hungin, A. Pali, et al. “Management Advice for Patients with Reflux-like Symptoms: An Evidence-Based Consensus.” European Journal of Gastroenterology & Hepatology, vol. 36, no. 1, November 2023, p. 13. pmc.ncbi.nlm.nih.gov, https://doi.org/10.1097/MEG.0000000000002682.
6. Ullah, Hammad, et al. “Efficacy of Digestive Enzyme Supplementation in Functional Dyspepsia: A Monocentric, Randomized, Double-Blind, Placebo-Controlled, Clinical Trial.” Biomedicine & Pharmacotherapy = Biomedecine & Pharmacotherapie, vol. 169, December 2023, p. 115858. PubMed, https://doi.org/10.1016/j.biopha.2023.115858.
7. Ianiro, Gianluca, et al. “Digestive Enzyme Supplementation in Gastrointestinal Diseases.” Current Drug Metabolism, vol. 17, no. 2, February 2016, p. 187. pmc.ncbi.nlm.nih.gov, https://doi.org/10.2174/138920021702160114150137.
8. Cheng, Jing, and Arthur C. Ouwehand. “Gastroesophageal Reflux Disease and Probiotics: A Systematic Review.” Nutrients, vol. 12, no. 1, January 2020, p. 132. pmc.ncbi.nlm.nih.gov, https://doi.org/10.3390/nu12010132.
9. Liu, Wenjun, et al. “Protocol of a Randomized, Double-Blind, Placebo-Controlled Study of the Effect of Probiotics on the Gut Microbiome of Patients with Gastro-Oesophageal Reflux Disease Treated with Rabeprazole.” BMC Gastroenterology, vol. 22, no. 1, May 2022, p. 255. BioMed Central, https://doi.org/10.1186/s12876-022-02320-y.
10. Alecci, Umberto, et al. “Efficacy and Safety of a Natural Remedy for the Treatment of Gastroesophageal Reflux: A Double-Blinded Randomized-Controlled Study.” Evidence-Based Complementary and Alternative Medicine: eCAM, vol. 2016, October 2016, p. 2581461. pmc.ncbi.nlm.nih.gov, https://doi.org/10.1155/2016/2581461.
11. Yarnell, Eric, and Kathy Abascal. “Herbs for Gastroesophageal Reflux Disease.” Alternative and Complementary Therapies, vol. 16, no. 6, December 2010, pp. 344–46. DOI.org (Crossref), https://doi.org/10.1089/act.2010.16611.