3 Lifestyle Hacks to Naturally Say Goodbye to Heartburn

Heartburn is an uncomfortable sensation caused by stomach acid flowing back into the esophagus. This happens when the lower esophageal sphincter (LES), the muscle that normally closes the esophagus after swallowing, doesn’t close properly. While occasional heartburn is common, frequent episodes can disrupt your health and quality of life. Here’s what you need to know about its causes and how to prevent it.

What Causes Heartburn?

Heartburn can be triggered by several factors, including:

• Long-Term Use of Antacids: While these can provide temporary relief, prolonged use depletes the body of essential nutrients like vitamin B12, iron, calcium, and magnesium. Over time, this deficiency may lead to conditions like anemia and osteoporosis.

• Certain Foods: Spicy, fatty, or acidic foods, as well as caffeine and chocolate, are common triggers.

• Processed Foods: High in preservatives and low in nutrients, these can exacerbate heartburn symptoms.

• Medications: Drugs like aspirin, ibuprofen, or certain muscle relaxants can irritate the stomach lining.

3 Tips to Reduce Heartburn

1. Practice Diaphragmatic Breathing Diaphragmatic breathing strengthens the diaphragm and reduces pressure on the LES. Here’s how to do it:

   • Sit or lie down in a comfortable position.

   • Place one hand on your chest and the other on your abdomen.

   • Inhale deeply through your nose, allowing your abdomen (not your chest) to rise.

   • Exhale slowly through your mouth.

   • Repeat for 5-10 minutes, 2-3 times a day. Practicing diaphragmatic breathing before meals can help reduce stress and calm the body, which may prevent the LES from relaxing unnecessarily. This prepares your digestive system for optimal functioning. This technique not only helps with heartburn but also promotes relaxation and reduces stress.

2. Sip Water During Meals Drinking large amounts of water while eating can dilute stomach acid, making digestion less efficient and increasing the risk of reflux. Instead:

   • Take small sips of water during meals.

   • Hydrate between meals to stay properly hydrated without disrupting digestion.

3. Avoid Processed Foods Processed foods often contain additives that irritate the stomach and relax the LES. Instead, opt for nutrient-dense, whole foods such as:

   • Leafy greens, broccoli, and other non-acidic vegetables.

   • Whole grains like quinoa and brown rice.

   • Lean proteins such as beans, lentils, or tofu.

These foods support digestive health and reduce the likelihood of nutrient deficiencies.

The Bottom Line

Heartburn can often be managed with simple lifestyle changes. Diaphragmatic breathing, mindful hydration during meals, and choosing whole, nutrient-dense foods are effective strategies to reduce symptoms and improve overall digestive health. If heartburn persists, consult a healthcare provider to rule out more serious conditions and explore additional treatments.

Goodbye, Heartburn! 3 Plant-Based Lifestyle Hacks for Natural Relief

By Karen Kornick, RN | Veggie Vibes RN

Hack #1: Eat Smaller, Slower Meals

Large meals can put pressure on your lower esophageal sphincter, making it easier for stomach acid to rise. Instead, eat smaller, more frequent meals and chew your food slowly to give your digestive system time to do its job.

Hack #2: Avoid Trigger Foods (and Add Soothing Ones)

Common reflux triggers include fried foods, spicy foods, caffeine, and chocolate. In contrast, plant-based foods like oats, ginger, bananas, leafy greens, and chia seeds are known to soothe the digestive tract and support a healthy gut environment.

Hack #3: Adjust Your Evening Routine

Try to stop eating at least 2–3 hours before lying down, and consider elevating the head of your bed if nighttime reflux is a problem. A gentle evening walk and herbal teas like chamomile or licorice root can also help reduce inflammation and aid digestion.

Bonus Recipe: Gut-Soothing Banana Oat Bowl

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1 ripe banana, sliced
• 1 tablespoon chia seeds
• 1/2 teaspoon ground ginger
• Optional: drizzle of maple syrup

Instructions: Simmer oats with almond milk for 5–7 minutes. Stir in banana, chia seeds, and ginger. Top with more banana slices and enjoy warm.

Want personalized help with gut health and reflux symptoms? Visit www.veggievibesrn.com to book a free consultation.