Acid Reflux & Heartburn

Natural Support for Digestion and Stomach Balance

What’s Going On

Acid reflux and heartburn are often misunderstood.

While it’s commonly assumed there is too much stomach acid, many people are actually dealing with inefficient digestion and low stomach acid, which allows food to sit longer than it should. This can create pressure in the stomach and push contents upward, leading to that familiar burning sensation.

This is why simply suppressing acid doesn’t always solve the problem—and can sometimes make digestion weaker over time.

Common Contributors

Several factors can contribute to reflux and heartburn:

Low stomach acid
Eating quickly or while stressed
Large or heavy meals late in the day
Poor food combining or undigested food sitting in the stomach
Sluggish bile flow and fat digestion
Tightness through the diaphragm or upper abdomen

Herbal Support

These herbs help improve digestion and soothe irritation rather than simply masking symptoms.

Gentle Bitters (before meals)

Dandelion root (Taraxacum officinale)
Chamomile (Matricaria chamomilla)
Gentian (Gentiana lutea) – very effective, use in small amounts

These help stimulate digestive secretions and prepare the stomach for food.

Soothing Herbs (after meals or between meals)

Marshmallow root (Althaea officinalis)
Slippery elm (Ulmus rubra)
Licorice root (Glycyrrhiza glabra)

These help coat and calm the esophagus and stomach lining.

Foods That Help

Focus on foods that are easy to digest and supportive of stomach function:

Warm, cooked meals instead of cold or raw foods
Well-cooked vegetables
Simple proteins (eggs, chicken, beef)
Broths and soups

Helpful habits:

Sit down to eat
Chew thoroughly
Avoid overeating

Lifestyle Support

Small changes here often make the biggest difference.

Eat in a calm state (not rushed or distracted)
Avoid lying down immediately after meals (wait at least 1–2 hours)
Gentle walking after meals can support digestion
Support posture—avoid compression through the abdomen

Optional Natural Supports

Ginger tea before or after meals to support digestion
A small amount of apple cider vinegar in water before meals (only if tolerated)
Sip 1/2 t of baking soda mixed in 4-6 oz. of water for relief of occasional discomfort.

When to Seek Additional Support

If you are experiencing:

Frequent or daily reflux
Symptoms that are worsening over time
Reliance on medications for symptom control

It may be time to look deeper at digestive function and underlying patterns.

If This Keeps Happening

Recurring reflux is often a sign that digestion isn’t functioning as efficiently as it should.

This can involve stomach acid levels, enzyme activity, bile flow, and even nervous system patterns around eating.

When these pieces are addressed together, many people find that symptoms improve naturally rather than needing to be managed long-term.

Ready for a More Personalized Approach?

If this is something you’re dealing with regularly, we can look at your digestion as a whole and build a plan tailored to your body.

Disclaimer

This information is for educational purposes only and is not a substitute for medical care.

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Acid Reflux & Heartburn