Acid Reflux Relief: Harvard-approved plants to fight heartburn

Acid reflux occurs when stomach acids move upward into the esophagus, causing a burning sensation in the chest or throat

Senior Writer

JANUARY 3, 2025 4:32 PM ESTJAN 3, 2025, 4:32 PM EST

The festive season brings joy, laughter, and often heavy meals but can also bring unwelcome discomfort: heartburn or acid reflux. That familiar burning sensation in the chest, often creeping up the throat, can disrupt even the most joyful holiday moments. Fortunately, Harvard University highlights three natural remedies to help combat acid reflux and restore comfort after indulgent feasts.

Understanding Acid Reflux

Acid reflux occurs when stomach acids move upward into the esophagus, causing a burning sensation in the chest or throat. Overeating, consuming fatty or spicy foods, or stress often trigger this condition. During holiday gatherings, decadent meals and relaxing festivities create the perfect storm for this discomfort.

Chamomile: A Soothing Infusion

Chamomile is a go-to remedy for digestive issues for its calming properties. Chamomile tea helps soothe the esophagus and stomach lining, reducing inflammation and easing acid reflux.

Chamomile tea with chamomile flowers on dark background — Chamomile is an ancient medicinal herb known for its relaxing effects. Modern day scientific studies prove the efficacy of chamomile. It reduces anxiety, soothes your nerves, and eases insomnia. One study, for example, found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks. The presence of nerve relaxing flavonoids in chamomile tea makes it a popular tranquilizing drink. You can feel chamomile's soothing effect even by inhaling its aroma.

How to Use Chamomile

Steep one tablespoon of dried chamomile flowers in a cup of hot water for 5 to 10 minutes.
Strain and sip slowly after meals.

Chamomile also promotes relaxation, making it a great addition to your evening routine. However, those allergic to ragweed or related plants should avoid chamomile to prevent adverse reactions.

Ginger: The Digestive Hero

Ginger has been used for centuries to treat nausea and other digestive issues. Its anti-inflammatory properties make it an excellent choice for managing acid reflux and calming the stomach.

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How to Use Ginger

Brew ginger tea by boiling a few fresh slices in water for 10 minutes.
Add grated ginger to meals for added flavor and digestive benefits.
Chew a small piece of fresh ginger post-meal for quick relief.

Ginger also helps with the bloated feeling often accompanying large holiday meals, making it a versatile remedy.

Licorice: A Natural Protector

Licorice offers a unique approach to acid reflux by increasing mucus production in the esophagus, creating a protective barrier against stomach acid. For a safer option, opt for deglycyrrhizinated licorice (DGL) to avoid potential side effects like elevated blood pressure.

Anis Tea — Anis (anise)has been used for healing since ancient times. When you drink anis tea in Peru, know that the world capital for growing this herb is Curawasi in the Apurimac region, where 70 varieties of the plant are cultivated in the fertile soil. This sweet tea, with a pleasant taste reminiscent of licorice, comes from brewed anis leaves and seeds and helps relieve digestive issues, especially after meals. Sometimes, anis is combined with manzanilla to improve digestion and sleep. Imbibe this healing blend the night before an early departure and start your next day well rested.

How to Use Licorice

Look for DGL tablets or extracts in health food stores.
Follow the recommended dosage for effective relief.

Licorice not only soothes the esophagus but also supports overall digestive health.

Additional Natural Options

Harvard also highlights other plants and foods with potential benefits for acid reflux:

Fennel: Aids digestion and reduces gas. Try an infusion of fennel seeds or include them in recipes.
Papaya: Contains digestive enzymes that support food breakdown. Enjoy a slice of fresh papaya after meals.
Marshmallow Root: Coats and soothes the digestive tract, helping alleviate discomfort.

Tips to Prevent Acid Reflux

While these remedies can ease symptoms, prevention is key. Follow these tips to minimize acid reflux during the holiday season:

Eat smaller portions: Overeating increases the risk of reflux. Enjoy festive meals in moderation.
Avoid trigger foods: Limit spicy, fatty, and acidic foods if you’re prone to heartburn.
Stay upright after meals: Avoid lying down for at least two hours post-meal to prevent acid from moving up the esophagus.

With these natural remedies and prevention strategies, you can enjoy holiday meals without the discomfort of acid reflux. So, brew a cup of chamomile or ginger tea, savor each bite mindfully, and let the celebrations continue easily.