Gastroenterologist Reveals Simple Ways He Gets Rid of Heartburn

Many are looking forward to indulging themselves at this festive time of year. But there's nothing like heartburn that can ruin the amazing feast you've just enjoyed at your holiday gathering.

Before turning to any quick-fix medicines, it's worth noting "there are several fast-acting remedies that can help alleviate persistent heartburn" without medication, Dr. Joseph Salhab, a board-certified gastroenterologist and liver specialist based in Florida, told Newsweek.

Salhab, known as @thestomachdoc on TikTok, explained that recent studies have sparked a conversation about the long-term use of acid reflux medications, specifically proton pump inhibitors (PPIs).

"Except for very specific conditions, these medications should be a temporary aid, providing comfort as you work on healthier lifestyle choices," he warned.

"The goal is to lessen the need for medication in the long run" by focusing on the underlying causes of acid reflux, he added.

What Is Heartburn and What Are the Symptoms?

Heartburn is a common condition that occurs when "stomach acid escapes into the esophagus—a place it doesn't belong," said Salhab.

There is a muscular valve between the esophagus and stomach that opens to let food in and closes so that food and acid stay in the stomach. When this valve is weak or stays open when it shouldn't, acidic contents from the stomach can flow upwards, the doctor explained.

This results in the characteristic symptoms of heartburn, which include a burning sensation in the chest or throat and sometimes a sour taste in the mouth. "These symptoms are often more pronounced after eating, when bending over, or when lying down," he said.

Heartburn that occurs frequently can develop into gastroesophageal reflux disease (GERD).

A study of more than 71,000 adults aged 18 and over in the U.S., conducted by Cedars-Sinai, a nonprofit hospital based in Los Angeles, found that GERD may affect nearly a third of Americans each week.

According to the study, published in December 2019 in Gastroenterology, 30.9 percent reported feeling GERD symptoms in the past week. More than a third of the GERD sufferers were reported to be on therapy, mostly involving PPIs. Among those taking daily PPIs, 54.1 percent reported persistent GERD symptoms, the study found.

Salhab warned that "persistent heartburn should never be overlooked, as it may be a sign of more serious health issues," adding that it's crucial for those who frequently experience heartburn to consult with a gastroenterologist or a healthcare provider.

"They can help determine if your symptoms are due to a common issue like acid reflux, or if they indicate something more serious requiring further medical evaluation," the doctor said.

Ways to Get Heartburn Relief Without Medication

"While we're still learning about the long-term effects [of medication], it's clear that making lifestyle changes is key to managing heartburn and acid reflux," Salhab said.

Here are some simple methods that the doctor personally uses to address heartburn without relying on medication.

Chew Gum

Chewing gum after meals can be a "simple and effective way" to tackle heartburn for the following key reasons, as explained by Salhab.

• Chewing stimulates saliva production: The saliva travels down the esophagus and helps create a protective barrier against acid.
• Chewing stimulates the muscles in your esophagus: This helps to move food and acid down into the stomach instead of "letting it back up," and "helps clear any excess acid that might be lingering."
• Chewing encourages the stomach to empty its contents more efficiently: This reduces the amount of time that acid and food can potentially reflux into the esophagus.

"I would recommend sugar free gum or lozenges to help protect your teeth," Salhab noted.

Go for a Walk After Eating

Salhab says that walking for around 30 minutes after a meal, especially after dinner, can help with heartburn.

"This gentle exercise helps food and digestive juices move through your system more efficiently, preventing them from lingering in the stomach where they can lead to acid reflux. As a form of exercise, walking can also help you lose weight and increase your physical activity, both of which are crucial in treating heartburn," he said.

Belly Breathing

Belly breathing can be particularly helpful for managing heartburn symptoms, especially when medication is not available, Salhab said.

The technique works by using the muscles in the body to "tighten the gate between the esophagus and stomach, closing it off, so that less acid can reflux upward," he explained.

Belly breathing is performed by breathing slowly and deeply through your nose, allowing your belly to expand instead of your chest. This can take practice. Hold your breath for 3 to 5 seconds, then slowly breathe out through your lips. It's important that your belly is expanding during this process.

"For those suffering from heartburn, practicing this technique for about 10-15 minutes after a meal can serve as a preventive measure. It's also effective when symptoms flare up, providing a natural way to alleviate discomfort," advised Salhab.

Foods To Eat To Reduce Heartburn

• Fiber: Research has shown that those who consume more fiber experience fewer episodes of heartburn, Salhab said, noting that "ideally one should aim for about 25 to 30 grams of fiber daily."
• Green vegetables: The gastroenterologist recommends eating green vegetables, such as kale and broccoli, which are known for their anti-acid properties.
• Psyllium husk: A common ingredient in fiber supplements, psyllium husk can be "as effective as medication" in managing symptoms, the doctor said.
• Almonds and bananas: Both are among the snacks that can help combat heartburn, Salhab noted.
• Low-fat milk and alkaline water: When it comes to hydration, the choices you make are important. "Drinking cool, low-fat milk can provide immediate relief due to its soothing properties, and alkaline water may help neutralize acidity within the esophagus," he advised.

Foods To Avoid To Reduce Heartburn

Salhab explained that some foods can weaken the valve between the esophagus and stomach, while others may slow down the stomach's emptying process. "This can cause food to remain in the stomach longer than necessary, increasing the likelihood of acid refluxing back up," he noted.

Reducing the intake of certain foods may lead to a noticeable improvement in heartburn symptoms, the doctor said.

Foods known to be potential triggers of heartburn often include spicy ingredients, such as the following:

• Citrus fruits
• Chocolate
• Mint
• Fast food
• Fried dishes
• Fatty meats

Certain beverages might also contribute to discomfort, such as the following:

• Coffee
• Carbonated drinks
• Alcohol
• Chocolate-based drinks

Everyone is different when it comes to food and heartburn, so it's important to see what works best for you.

"You can start by cutting out certain foods to see if your heartburn gets better. Then, slowly add them back into your diet one by one. This way, you can tell which foods cause problems and avoid cutting out things you enjoy for no reason," said Salhab.

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