Acidity and heartburn very often? Harvard-trained doctor has 5 easy remedies to improve your digestive health

Heartburn and acid reflux are among the most common digestive complaints experienced by people today. From irregular eating habits to stress and unhealthy food choices, several factors can disturb the digestive system and trigger these uncomfortable conditions.

According to Saurabh Sethi, a gastroenterologist trained at Harvard University, Stanford University and the All India Institute of Medical Sciences, certain simple lifestyle changes may help manage mild symptoms of acid reflux and heartburn. In a recent Instagram video, he shared a few practical remedies that could improve digestive health when adopted consistently.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

What Causes Heartburn and Acid Reflux?

Heartburn is characterised by a burning sensation in the chest, usually occurring after meals. According to the National Library of Medicine, as cited in an NDTV report, the condition occurs when stomach acid flows back into the oesophagus, the tube that connects the mouth to the stomach.

This backflow of acid is commonly known as acid reflux. When it becomes frequent or persistent, it can lead to a chronic digestive disorder called Gastroesophageal Reflux Disease.

GERD can irritate and damage the lining of the oesophagus over time, potentially causing further complications if left untreated.

Medical Conditions Linked to Acid Reflux

Certain health conditions can increase the likelihood of developing frequent acid reflux. These include:

• Hiatal Hernia, where part of the stomach pushes through the diaphragm into the chest cavity
• Gastroparesis, a condition that slows the emptying of food from the stomach
• Obesity
• Pregnancy

These factors can affect the function of the lower oesophageal sphincter (LES), the muscle that normally prevents stomach acid from rising into the oesophagus.

Foods and Habits That May Trigger Heartburn

Certain dietary and lifestyle habits are known to worsen acid reflux symptoms. Common triggers include:

• Fatty or fried foods
• Spicy dishes
• Chocolate
• Caffeine
• Alcohol
• Peppermint

Lifestyle behaviours such as overeating, smoking or lying down immediately after eating can also increase the risk of reflux.

Simple Remedies That May Help Reduce Acid Reflux

Dr Sethi suggests several simple lifestyle practices that may help relieve mild symptoms of heartburn and improve digestion.

Chewing Gum After Meals
Chewing gum can stimulate saliva production, which may help neutralise stomach acid and clear it from the oesophagus more quickly.

Taking a Walk After Eating
Light physical activity such as walking after meals may help digestion and reduce the likelihood of acid reflux.

Practising Belly Breathing
Deep belly breathing exercises can strengthen the diaphragm and may reduce the pressure that pushes stomach acid upwards.

Eating Papaya
Papaya contains natural digestive enzymes that can support digestion and may help reduce symptoms of reflux in some people.

Sleeping on the Left Side
Sleeping on the left side may help keep stomach acid from travelling upwards into the oesophagus during the night.

When to Seek Medical Advice

While these natural remedies may help manage mild symptoms, persistent heartburn should not be ignored. Frequent acid reflux may indicate GERD, which requires proper medical diagnosis and treatment.

If symptoms occur regularly or worsen over time, consulting a healthcare professional is recommended.


Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional for any medical concerns.