Introduction

Heartburn is a discomfort or burning pain in the chest that can move upwards into the throat.  If you suffer from heartburn, then you may benefit from making some simple lifestyle changes, and avoiding certain foods and drinks.  Discover four excellent herbs to help soothe your symptoms and bring relief from heartburn.

About Heartburn

Heartburn, or acid reflux, is when acid in the stomach moves up into the oesophagus (the tube that carries food from the mouth to the stomach) causing discomfort and pain.  Gastro-oesophageal reflux disease (GORD) is a condition where heartburn recurs frequently.  The acid can cause irritation to the lining of the oesophagus which can, after time, cause damage and scarring.

GORD can be due to poor tone (over relaxation) of the sphincter between the oesophagus and the stomach (oesophageal sphincter).  It occurs more frequently in people with hiatus hernia. Other associated factors are sluggish movement of food through the oesophagus and increased pressure with the abdominal cavity. Emerging evidence suggests there may be an association with disrupted bacterial populations within the gastro-intestinal tract and with irritable bowel syndrome (IBS).

Uncomplicated heartburn is quite common, and many people will suffer with this on occasion.  During pregnancy hormones relax sphincter tone and intra-abdominal pressure is increased. Therefore heartburn is common in pregnancy. Other factors that can cause or worsen heartburn include:

  • Smoking
  • Being overweight
  • Non-steroidal anti-inflammatory drugs (e.g., ibuprofen)
  • Stress and anxiety

Symptoms

The main symptom is discomfort or a burning sensation in the middle of the chest, that may move upwards into the throat.  The pain can be sufficiently severe to be mistaken for a heart attack. Heartburn can also cause a bad taste in the mouth, sore throat, nausea, and coughing.   The pain is typically felt about half an hour or so after eating and is often worse when lying down or bending down. 

When to See Your Doctor

You should see your GP if you are suffering from frequent episodes of heartburn for more than 3 weeks.  If you have other symptoms such as weight loss, difficulty swallowing or vomiting then you should see your GP sooner.  Your GP may want to send you for further tests.  The usual treatment from your GP will be with drugs called proton pump inhibitors (PPIs) such as omeprazole or lansoprazole that you take for 4-8 weeks initially.

It is important to return to your GP if symptoms do not resolve after treatment.  Treatment for GORD includes lifestyle changes and medications.  GORD requires professional medical treatment.

Helpful Tips

For both heartburn and GORD the following can help:

  • Eat little and often
  • Avoid eating very large meals
  • Eat, sitting upright, at a table
  • Make sure you chew your food properly and avoid eating too quickly
  • Avoid eating late at night, or within 3 hours of bedtime.
  • Stop smoking

If stress or anxiety is an issue for you, then find ways to both minimise stress and help you to relax.  You can read more in My Absolute Top 5 Easy Ways to Empower You to Beat Stress Naturally

Food and Drink

Food and drinks that can cause and worsen heartburn:

  • Acidic foods such as tomatoes and citrus fruits
  • Coffee and caffeinated drinks
  • Alcohol
  • Fizzy or carbonated drinks
  • Chocolate
  • Very fatty foods or meals
  • Peppermint
  • Onions may be a problem for some people
  • Gluten if you are sensitive to gluten
close up shot of fresh lemons
Citrus fruits such as lemons can make heartburn worse.
Photo by Gamze Nur on Pexels.com

Herbs for Heartburn Relief

Try these herbs to ease symptoms and bring relief from heartburn.

Marshmallow (Althaea officinalis)

Marshmallow contains a high level of mucilage, which has a soothing effect on the lining of the gastrointestinal tract (the mucosa).  The root is traditionally used for digestive problems.  You can use marshmallow root to help soothe the irritated mucosa and reduce inflammation.  Make into a cold infusion to preserve the precious mucilage.  Add 1 tablespoon of dried root to a pint of water and leave in the fridge for at least 4 hours or overnight. Strain and drink cold.  Drink half an hour after meals to help protect the oesophageal mucosa.  Mucilage containing herbs can reduce how well medications are absorbed, so they should be taken at least 2 hours apart from other medications or supplements.

Slippery Elm (Ulmus fulva)

Slippery elm also contains a high level of mucilage.  Take slippery elm to soothe and reduce inflammation.  It also coats the mucosa giving a protective barrier.  In addition, it is a prebiotic helping to feed the good bacteria in the gut.  It can be taken as a powder or as a capsule.  Use the powder to soothe the oesophagus after eating or overnight.  Mix ½ teaspoon into a little water to make a thick gruel.  You can try the capsules to soothe your stomach lining and lower digestive tract.  If you suffer from reflux overnight, then taking slippery elm before bed can be very helpful.  Make sure you always it with plenty of water.  Like marshmallow, it can reduce the absorption of medication and so take it 2 hours apart from medications.

German Chamomile (Matricaria recutita)

German chamomile is an excellent remedy for digestive problems.  It is anti-inflammatory and antispasmodic.  It will help reduce mucosal irritation and gently support digestion.  Use 1 teaspoon of dried chamomile per cup of boiling water and infuse in a teapot for 5-10 minutes.  Strain and drink once cooled.  Drink half an hour after meals for best effects.  The tannins in chamomile effect vitamin and mineral absorption, so make sure you leave at least half an hour before and after meals before drinking.

Meadowsweet (Filipendula ulmaria)

Meadowsweet is anti-inflammatory and a mild antacid.  Drink meadowsweet tea to alleviate acidity and soothe irritated and inflamed mucosal tissues.  Make the tea in the same way as you would with chamomile.  Drink half an hour after eating.  It works extremely well with chamomile so you can blend both together.  As with chamomile, meadowsweet is high in tannins and can affect vitamin and mineral absorption.  Do not use if you have an aspirin or salicylate allergy.  Meadowsweet should only be used for short periods of time. It should be avoided in bleeding disorders, certain enzyme deficiency diseases, and when the gastrointestinal tract is ulcerated or inflamed.

Meadowsweet (Filipendula ulmaria)

If stress is causing or worsening your heartburn, then try the herbal teas in Five Delicious Herb Teas to Help You Relax and Unwind Naturally

Summary

Heartburn usually occurs after eating and is worse when lying down or bending over.  Eating your meals slowly, taking care to chew properly, whilst sitting upright at a dining table can help.  Smoking, alcohol, and certain foods and drinks, increase your chance of having heartburn and can make symptoms worse. 

If your heartburn happens frequently for 3 weeks, please see your GP.  See you GP if you have other symptoms such as weight loss, difficulty swallowing, or fatigue.  GORD requires professional treatment and self-treatment is not suitable. 

Marshmallow, slippery elm, German chamomile, and meadowsweet are herbs that can be used for heartburn relief.  Herbs work best when taken after meals, which is when reflux can occur.  Take slippery elm before bedtime if you have symptoms overnight or when you wake.  Ensure you take herbal remedies two hours apart from any prescribed medications.

Before using herbal remedies consult your GP, pharmacist, or Medical Herbalist, if you are pregnant or breastfeeding, have a medical condition, have any allergies to plants or foods, or are taking prescribed medications.

To find out how herbs can help you book your free discovery call here

Disclaimer

This article does not substitute for professional medical advice or treatment.

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