GERD, or gastroesophageal reflux disease, happens when stomach acid regularly flows back up into the esophagus, causing the burning sensation we know as heartburn. It’s more common than most people realize. Current research shows that roughly 18 to 28 percent of people in North America deal with it, which works out to about 1 in 5 Americans, or somewhere around 50 to 60 million people, experiencing regular symptoms. Weekly heartburn or acid regurgitation affects about 1 in 5 people, and 2 in 5 experience it at least monthly. GERD also drives about 110,000 hospitalizations in the U.S. every year. Triggers vary a lot from person to person, but the symptoms tend to look pretty similar across the board. These may include:
- A burning feeling in the chest, just behind the breastbone, that shows up after eating and lasts anywhere from a few minutes to several hours
- Chest pain, especially after bending over, lying down, or eating
- Burning in the throat, or hot, sour, acidic, or salty-tasting fluid at the back of the throat
- Difficulty swallowing
- A feeling of food “sticking” in the middle of the chest or throat
- Chronic cough, sore throat, or ongoing hoarseness
Food Triggers Worth Watching
How common heartburn is in the Western world tracks pretty closely with a handful of everyday lifestyle habits many of us have grown attached to. A lot of people find real relief simply by cutting back on:
- Coffee
- Chocolate
- Refined carbohydrates (anything white)
- Acidic foods like citrus and tomatoes
- Alcohol
- Your own specific food intolerances
- Soda
- Peppermint
Usually it’s one or a few of these that’s the actual culprit.
Lifestyle Changes That Help
A few lifestyle shifts can make a real difference in preventing heartburn:
- Avoid eating late at night — aim to finish eating at least 3 hours before bed
- Slow down while you eat. Rushing through meals doesn’t do your digestion any favors, and I’m happy to talk through good food hygiene with you
- Skip tight clothing around the waist
- Try simple food combining
- Drink plenty of cold water with meals
- Elevate the head of your bed
Two triggers that often get overlooked entirely: progesterone supplementation and cigarette use.
Not All Heartburn Comes From Too Much Acid
Relief looks different for everyone. A common myth is that heartburn always comes down to excess stomach acid, which is why H2 blockers and proton pump inhibitors get prescribed so often. In reality, heartburn can stem from low stomach acid, normal stomach acid, or excess stomach acid — all three.
A thorough review of your symptoms, along with testing your gastric pH when needed, lets me direct treatment specifically to what’s actually happening in your case, which makes a real difference in how successful that treatment is. Whether you need something to lower your pH, or to resolve hypochlorhydria (low stomach acid) using vinegar, bitters, or betaine HCl, really comes down to your individual situation. It’s also important to rule out other contributing factors, like H. pylori, a hiatal hernia, or reduced pancreatic function, since those all play a role in resolving heartburn for good. As a naturopathic doctor, I’m trained to identify all of the factors that could be contributing to your heartburn and build an approach specific to you.
Herbs That Help Heal and Balance
Beyond identifying whether your acid is too low, too high, or somewhere in between, certain herbs can help repair the damage heartburn leaves behind while supporting your body toward a healthier balance:
- Deglycerinated licorice (DGL) — Soothes and helps heal the esophageal lining, and may help prevent complications from ongoing acid exposure, like Barrett’s esophagus.
- Marshmallow root, slippery elm, plantain, and aloe — These demulcent herbs coat and protect the esophagus, giving irritated tissue a chance to recover from repeated acid exposure.
- Bitters — Taken before meals, bitter herbs stimulate your body’s own digestive secretions, which can help support healthy acid levels when they’re running low.
- Digestive enzymes — Support more complete digestion overall, easing the burden on your stomach and reducing the chance of reflux.
- Betaine HCl — When low stomach acid is the root cause, this can help restore healthy acid levels and tighten the sphincter muscle that’s supposed to keep acid where it belongs.
Which of these makes sense for you really depends on what’s driving your symptoms, which is exactly why getting a clear picture of your case matters so much before starting any of them.
If you’re dealing with heartburn and aren’t sure what’s actually causing it, let me help you understand your case and get you on a real path to healing.
— Dr. Faith Christensen
Sources: About GERD — Prevalence and Impact, Epidemiology, Causes, and Management of GERD: A Systematic Review