matcha tea for acid reflux and heartburn

5 Natural Ways to Soothe Acid Reflux & Heartburn

If you’ve ever struggled from the burning sensation of acid reflux or heartburn, you know how frustrating and irritating it is. It can strike after a heavy meal, sneak up on you while you’re lying in bed, or even show up in the middle of the day without warning. For some people, it’s an occasional problem but for others, it’s a persistent and very disruptive part of daily life.

The good news? You don’t have to rely solely on medication to find real relief. By understanding what’s happening in your body and making some simple lifestyle tweaks, you can help soothe the discomfort and support your digestive system naturally. 

matcha for acid reflux

Read on to learn about 5 natural remedies for acid reflux and heartburn, you’ll likely be surprised by a few! 

What are acid reflux and heartburn?

Acid reflux occurs when stomach acid flows back up into the esophagus (the tube that connects your mouth to your stomach). Your stomach lining is built to handle acid and it’s got a protective barrier, but your esophagus? Not so much. When stomach acid creeps upward, it irritates the sensitive lining of the esophagus, causing the burning sensation we know as acid reflux. 

Heartburn is one of the most common symptoms of acid reflux, and we know it by a burning pain in your chest right around where your heart is (hence the name). Other symptoms of acid reflux can include regurgitation of food, a sour taste in your mouth, or even a persistent cough.

Why does acid reflux happen?

To understand why acid reflux occurs, we need to look at the lower esophageal sphincter (LES). It’s a ring of muscle at the bottom of your esophagus. Its job is to act like a gate, letting food and drinks pass into your stomach but keeping stomach acid from coming back up. Sometimes, the LES doesn’t close properly or relaxes when it shouldn’t and voila, acid reflux. 

This can happen for several reasons, some of which are:

  • Diet - Fatty or spicy foods, caffeine, alcohol, and acidic drinks like soda can all trigger acid reflux by relaxing the LES or increasing stomach acid production.

  • Overeating - A full stomach puts pressure on the LES, making it easier for acid to escape.

  • Lifestyle Factors - Smoking, lying down too soon after eating, or wearing tight clothing can contribute to acid reflux.

  • Medical Conditions - Conditions like a hiatal hernia or pregnancy can weaken the LES or increase pressure in your abdomen, leading to reflux.

Ok, now for the natural remedies! 

5 Natural remedies for acid reflux

1. Drink matcha green tea

Matcha green tea is not only a soothing alternative to coffee, but it also comes with health benefits that can help reduce acid reflux symptoms. Matcha is packed with antioxidants, specifically catechins like EGCG, which are known for their anti-inflammatory properties. Inflammation plays a significant role in acid reflux, as it can irritate the esophagus and slow down healing.

how matcha can help acid reflux

Unlike coffee, matcha is lower in caffeine and doesn’t stimulate stomach acid production as much. Its L-theanine content also helps promote relaxation, which may reduce stress induced reflux. Drinking a cup of matcha, especially as a replacement for more acidic beverages, can be a gentle way to support your digestive health. Try it warm or as a latte with non-dairy milk for an even more soothing option.

2. Chew sugar-free gum

It might sound too simple to work, but chewing sugar-free gum can help ease heartburn by increasing saliva production. Saliva acts as a natural buffer, neutralizing stomach acid and washing it back down into your stomach where it belongs.

Chewing gum after a meal can also promote swallowing, which clears acid from your esophagus more effectively. Just be sure to go for sugar-free options to avoid kicking off other digestive issues.

sugar free gum for acid reflux

3. Incorporate ginger into your diet

Ginger has long been known for its digestive benefits and is a natural anti-inflammatory powerhouse. It can help calm your stomach and reduce nausea, making it a great option for acid reflux relief.

You can use fresh ginger to make a soothing tea by steeping a few slices in hot water or add grated ginger to meals like soups and stir-fries. Ginger supplements are also available, but it’s best to stick with fresh or dried forms like this instant ginger tea mix. Combine ginger and matcha green tea together for a Golden Ginger Matcha drink - it’s the GOAT for relieving acid reflux causes and symptoms. 

the best ginger tea for acid reflux and heartburn

4. Elevate your head while sleeping

Night time acid reflux can be especially bothersome, but there’s a super simple adjustment that can help - elevate your head. By raising your upper body 6-8 inches, gravity works in your favor to keep stomach acid where it belongs.

Try using a wedge pillow under your back or adding height to the legs at the head of your bed with sturdy, safe products that are designed for this purpose. Never use household items that could break, bend or end up causing damage to your bed or you! Avoid stacking regular pillows behind your head, as this can bend your neck awkwardly and make things worse.

5. Eat smaller, more frequent meals

Overeating is a common culprit for acid reflux, as a full stomach puts extra pressure on the LES. Instead of three large meals, aim for five or six smaller meals throughout the day.

Smaller portions are easier for your stomach to handle and reduce the likelihood of acid escaping into the esophagus. Focus on foods that are low in fat and acidity, such as oatmeal, lean proteins, non-citrus fruits, and vegetables.

The bottom line

While these remedies are effective for many people, it’s always a good idea to consult your doctor if your symptoms persist or worsen. 

Acid reflux and heartburn can be frustrating, but they’re manageable with the right approach. By understanding what triggers your symptoms and making simple lifestyle changes like adding matcha green tea to your routine, chewing gum, or eating smaller meals, you can help calm your digestive system and find relief naturally.

Matcha recipes you’ll love: 

5 Savory Recipes to Add Matcha To

6 Strawberry and Matcha Recipes 

Matcha Affogato

Iced Blueberry Matcha Latte

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Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources: 

Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World journal of gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105

Fass, R., & Achem, S. R. (2011). Noncardiac chest pain: epidemiology, natural course and pathogenesis. Journal of neurogastroenterology and motility, 17(2), 110–123. https://doi.org/10.5056/jnm.2011.17.2.110

Savarino, E., Marabotto, E., Bodini, G., Pellegatta, G., Coppo, C., Giambruno, E., Brunacci, M., Zentilin, P., & Savarino, V. (2017). Epidemiology and natural history of gastroesophageal reflux disease. Minerva gastroenterologica e dietologica, 63(3), 175–183. https://doi.org/10.23736/S1121-421X.17.02383-2

Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: a literature review. Chinese medicine, 5, 13. https://doi.org/10.1186/1749-8546-5-13