Natural Remedies to Soothe Your Stomach

1. Give your belly the right botanicals.

‍Ginger: Research is still being conducted on ginger’s role in alleviating indigestion, stomach pain, and other gut symptoms, but it’s a plant with a long history as a helpful home remedy.

For bloating and discomfort, prepare ginger tea by chopping a piece of ginger the size of your pinky finger and placing it in 150ml of boiling water for 10-15 minutes and then straining. Tip: Try drinking one (1) cup before meals.

‍

Marshmallow: The herb, not the one that you use to make s'mores, can also provide symptom relief. Try making tea from the leaves or roots and drink it up to three times daily for symptom relief.

‍

Slippery Elm: Slippery elm is a powder that can be mixed with a glass of water and taken after meals as needed for GERD symptoms. To improve the taste you can sweeten it slightly with a bit of honey. 

*Avoid using slippery elm at the same time as other medications as it can impair their absorption.*

‍

Lemon & Honey: Although lemon juice is widely recognized for its acidic properties when a small amount is combined with warm water and honey, it can actually have an alkalizing effect that neutralizes stomach acid. Additionally, the presence of natural antioxidants in honey can help safeguard cellular health

2. Prioritize your posture.

While a natural tendency when experiencing symptoms of GERD might be to lie down or get into a comfortable position, the way you position your body can speak to the frequency of flare-ups. When you lie down or recline, acid from the stomach is more likely to flow backward into your esophagus, causing discomfort. 

‍

Try the following recommendations when experiencing a flare-up: 

• Remain upright for at least an hour after meals
• Raise the head of the bed using blocks or try using a wedge pillow. (Sleeping on your left side has also been shown to decrease reflux symptoms.)
• Avoid any heavy physical exertion after a meal.‍

3. Remove & avoid tight-fitting clothing.

Remove any tight belt or other items of clothing that constrict your belly. This may exacerbate and/or trigger your heartburn symptoms.

4. Tips for Future Prevention

1. Avoid lying down immediately after eating or with an upset stomach, since that may increase acid reflux and heartburn. Instead, try mindfulness or relaxation exercises.
2. Avoid eating large meals. Try opting for smaller meals more often throughout your day.
3. Avoid eating late meals or snacking too close to bedtime.
4. Sip your beverages. Take note of your symptoms after drinking iced beverages. If the cold seems to upset your stomach, try room-temperature beverages
5. Watch out for hidden trigger foods in snacks. 
6. Skip fatty or spicy foods and opt for meals that are lighter on the stomach and more nutrient dense.
7. Don’t quit exercising, but don’t exercise too soon after eating. Foundational health habits help keep you sleeping and managing stress, which can decrease gut symptoms, but exercising too quickly after eating can exacerbate symptoms. 
8. Keep your bedroom cool. It is recommended that the body sleeps at a temperature of 65 degrees Fahrenheit for optimal sleep. 
9. Shift to more no-bake foods if the oven heat is too much (snack boards can be your new best friend).