Gastroenterologist reveals how to stop heartburn naturally in 3 simple ways

Heartburn happens when the acid in your stomach sneaks back up into your esophagus—the tube that connects your throat to your stomach. Normally, a little flap called the lower esophageal sphincter (LES) acts like a gate, keeping stomach acid where it belongs.

But sometimes this gate doesn’t close properly, letting acid splash upward and create that burning sensation in your chest or throat.A bunch of things can trigger heartburn. Eating spicy, greasy, or acidic foods is a big one, along with overeating or lying down right after a meal. Caffeine, alcohol, chocolate, and carbonated drinks can also relax that LES gate, making reflux more likely. Stress and lack of sleep don’t help either—they can make your digestion slower and your stomach more sensitive.Certain habits and conditions increase the risk, too. Smoking, being overweight, or carrying extra belly fat can put pressure on the stomach, pushing acid upward. Pregnancy hormones can do the same thing, which is why heartburn is common during pregnancy.Basically, heartburn is your body’s way of waving a red flag: “Hey, something’s irritating your esophagus!” The good news is that small changes in what you eat and how you move after meals can make a huge difference.

But, how to get relief from heartburn naturally? Recently gastroenterologist, Dr. Joseph Salhab shared on Instagram 3 simple ways to get rid of heartburn. He recommends the following: Chew gum – boosts saliva, which helps neutralize acid and wash it back down. It also lightly stimulates your stomach and intestines to move, helping clear out food faster.Diaphragmatic breathing – deep belly breathing reduces pressure in your abdomen and strengthens the muscle that keeps acid from rising.Walk after a meal – helps your stomach and intestines move food along more efficiently, reducing the chance of acid backing up.

Foods that trigger heartburn

Heartburn can feel like a fiery reminder that what you ate didn’t sit well, and certain foods are notorious for causing it. Spicy foods are a big culprit—think curries, hot sauces, or anything loaded with chili. They can irritate your esophagus and relax the lower esophageal sphincter (LES), letting stomach acid sneak up.Greasy or fried foods are another trigger. Burgers, fries, samosas, and heavy creamy dishes slow digestion, keeping food in your stomach longer and increasing the chance of acid reflux. Acidic foods like tomatoes, tomato sauce, and citrus fruits (or juices) are also common offenders—they can directly irritate the esophagus lining.Chocolate, caffeine, and carbonated drinks often sneak under the radar but can be major triggers.

Chocolate and coffee relax the LES, while fizzy drinks expand your stomach, pushing acid upward. Alcohol, especially wine and beer, can do the same.Even everyday foods like onions, garlic, and peppermint can cause heartburn in sensitive people. Portion size matters too—overeating at one meal can easily overwhelm your stomach.Basically, if you notice that a certain food sparks that burning chest feeling, it’s your body’s way of saying, “Not today!” Keeping track of triggers and moderating portion sizes can make a huge difference in keeping heartburn at bay.