Acid reflux is normal if it occurs occasionally, but frequent bouts of reflux can indicate serious problems, such as inflammatory bowel disease (i.e., Crohn’s disease and colitis) that require more in depth medical treatments. The condition is caused by stomach acids backing up into the esophagus and causing a burning sensation in the chest, called heartburn. The condition can take a turn for the worse if left untreated, but it can be easily managed. Here’s how to cure or treat acid reflux at home.

1. Lose the excess weight
Obesity can cause many health issues, including acid reflux. In obese individuals, the diaphragm is unable to support the Lower Esophageal Sphincter (LES), which is a bundle of muscles that prevents the stomach contents from flowing back into the esophagus. Being overweight, particularly the accumulation of fat in the abdominal area, puts excessive pressure on the diaphragm, which triggers acid reflux. Losing weight is a natural way to cure weight-induced acid reflux and its symptoms at home.

2. Reduce alcohol consumption
Alcohol is a bad idea for people prone to experiencing acid reflux. Alcoholic beverages are acidic, so they fuel the fire by increasing the amount of stomach acid, which can trigger or worsen any existing symptoms. While practicing moderation can help, it’s recommended to avoid alcohol intake.

3. Avoid drinking too much coffee
There’s not enough evidence to suggest that caffeine worsens acid reflux symptoms, but experts recommend cutting down on its consumption as it can weaken the LES. This increases the risk of acid reflux and heartburn. Also, coffee promotes insomnia and restlessness, which disturbs your eating and sleep cycles. You can consult your healthcare provider to check how much coffee you can drink without triggering the symptoms if you’re prone to experiencing acid reflux.

4. Avoid sleeping immediately after a meal
Try to stay upright for at least an hour or two after a meal. If you need to sleep, an effective way to alleviate the symptoms of acid reflux is to sleep on your left side. Sleeping on the right side causes the stomach acid to cover the LES, which may budge under pressure and allow the stomach contents to enter the esophagus. Sleeping on the left side can prevent this and keep the symptoms under check.

5. Chew gum
It’s common knowledge that gum combats bad breath and helps whiten the teeth, but it is also an effective way to treat acid reflux at home. It contains bicarbonate, which helps reduce acidity, and by extension, acid reflux symptoms like heartburn and chest pain. Chewing gum also increases saliva production, which helps clear acid from the esophagus and prevents it from causing any damage. That said, chewing gum isn’t a cure for acid reflux and can only help control the symptoms.

6. Decrease your portion size
Eating large meals increases the production of stomach acid, which elevates the risk of acid reflux and heartburn. So, opt for smaller meals to help lower the production of stomach acids and manage the condition effectively.

If chronic indigestion and symptoms of bowel disease continue, please talk to your doctor about medication treatments for bowel syndrome—such as Stelara, Entyvio, Otezla, Kesimpta, and Linzess.