Acid reflux occurs when stomach acid enters the esophagus, the tube that carries food from the mouth to the stomach. It is usually harmless but sometimes evokes a burning sensation that may lead to gastroesophageal reflux disease (GERD), a severe digestive disorder common in the country. Acid reflux can also cause cough, asthma, tooth erosion, heartburn, and sinus inflammation. Continue reading to know seven scientifically backed home remedies to cure acid reflux.

1. Avoid certain foods
Certain foods trigger acid reflux and worsen its symptoms. These include tomato-based foods, carbonated beverages, excessively oily foods, citrus fruit juices, onions, chocolates, and mint. Besides avoiding these, you may also want to maintain a food journal to understand which food triggers worse kinds of acid reflux in you.

2. Start working out
According to the 2020-2025 Dietary Guidelines for Americans, 74 percent of our adults are obese. And acid reflux happens more frequently in adults whose body mass index (BMI) is abnormal. Hence, it is necessary to maintain or lose weight by exercising daily. Tip: Try a high-fiber food diet to feel fuller and aid digestion.

3. Limit alcohol and coffee
Alcohol and coffee promote the creation of stomach acid, which can irritate the esophagus. So limit or avoid drinking coffee and alcohol to cure acid reflux. It is advisable to replace coffee with herbal teas like chamomile, licorice, fennel, fruit, green tea. These promote digestion and also prevent dizziness and nausea.

4. Explore herbal cures
Deglycyrrhizinated licorice (DGL) is a herb used to bring down inflammation in the esophagus. Typically, inflammation helps cure a wound or fight infection but can worsen acid reflux. DGL is available in tablet form for those who do not like its taste. Other herbal cures include chamomile, marshmallow root, and ginger, but note that the FDA does not monitor herbal supplements.

5. Wear loose clothes
There is usually no problem wearing tight clothes, but individuals with GERD or acid reflux symptoms should avoid them. Tight waistline bottoms and belts put pressure on the abdomen, which can worsen acid reflux symptoms. So wear clothes that do not sit snug on the waist, like low-rise pants or dresses.

6. Sleep elevated
According to a study published in the Journal of Gastroenterology and Hepatology, people who slept with their upper body in an elevated position had fewer episodes of acid reflux. So try putting wedge pillows, bed risers, or mattress wedges that raise your bed’s head by six to eight inches. Note, however, that this may lead to back or hip discomfort in some individuals.

7. Practice mindful eating
Acid reflux sometimes occurs when individuals overeat or eat too fast. The mindful eating approach will help you slow down and prevent acid reflux. Try not to read or watch anything on the screen while eating food. Chew each bite slowly and eat smaller meals instead of big ones. Understand your cravings and listen to your body when it signals that the stomach is full.