Last Updated on March 30, 2026 by Carrie Korem, FNTP
If you’ve been dealing with heartburn or acid reflux, you’ve probably been told to take an antacid or a prescription acid blocker. But what if that advice is actually making things worse? There are real acid reflux natural remedies that get to the root of the problem, and they work. Here’s what you need to know.
What Really Causes Acid Reflux?
We’ve been told by the conventional medical world that too much stomach acid is the cause of acid reflux and heartburn. This isn’t exactly correct. Stomach acid is incredibly beneficial to the body and an increase in stomach acid can actually reduce, and many times cure, issues like acid reflux or heartburn and improve common issues like irritable bowel syndrome (IBS), leaky gut, colitis, and other gastrointestinal problems.
Let’s break this down. . .
Stomach acid (also known as hydrochloric acid or HCL) is a necessary part of the digestive process. The acid is our first line of defense against pathogens, bacteria, parasites, etc. It also helps us digest our food properly.
When the body is relaxed and in the “rest-and-digest” state, stomach acid is released into the stomach and it breaks down fats into fatty acids, carbohydrates into glucose, and proteins into amino acids. This breakdown is very important because it allows the body to use the nutrients in our food.
When the food in your stomach has been mixed with the correct amount of stomach acid, enzymes, and other digestive secretions, it will reach an acidity between 1.5-3.0 on the ph scale and then move into the small intestine to continue the digestive process.
When there isn’t enough stomach acid, the pyloric sphincter – the valve that releases the broken-down food from the stomach into the small intestine – doesn’t want to open. This leads to food sitting in the stomach for much longer than intended. Because the stomach can’t release its contents into the small intestine, it eventually sends the food back up the other way. Ironically, because the food has been bathed in some stomach acid it burns when it comes back up the esophagus.
So, to put it simply, acid reflux is caused by too little stomach acid.
“But wait,” you might be thinking. “My antacids work!”
They do reduce the burning sensation, because lowering the acid level means the food coming back up does not burn as much. But the acid blocker is not solving the overall problem. It’s just masking the symptom while the root cause goes unaddressed.
Why Chronic Acid Reflux Is a Bigger Problem Than Just Heartburn
Left unaddressed, ongoing acid reflux can create a chain reaction of health issues throughout the digestive system:
- Nutrient deficiencies. When your food is not broken down properly, your body cannot absorb the vitamins and minerals in it, no matter how well you eat.
- Harmful bacterial overgrowth. Without the right level of stomach acid to protect you, bad bacteria and parascites can thrive, which can lead to ulcers and other serious problems.
- Leaky gut. Proteins that were not properly broken down can irritate the lining of the small intestine, eventually allowing undigested particles to pass into the bloodstream and strain the immune system.
- Colon and gut problems. Undigested food that reaches the large intestine can disrupt your gut flora and lead to inflammation, IBS, and colitis.
This is why finding real acid reflux natural remedies matters so much. Your digestion is the foundation of your overall health.
Can You Get Rid of Acid Reflux Naturally?
Yes, absolutely. I have used these methods with hundreds of nutrition clients, and they work every time. The goal is to support your body in producing the right amount of stomach acid so your digestion can do its job correctly.
What’s the Fastest Way to Get Relief from Acid Reflux Naturally?
If you need quick relief right now, try one of these:
- Raw sauerkraut juice – Drink a few tablespoons straight. WildBrine and Barrel Creek are two of my favorite raw sauerkraut brands.
- Raw apple cider vinegar – Take an extra tablespoon mixed with a little water.
- Digestive bitters – Take a dropperful right away. This brand is my favorite.
- Zypan – Take 1 to 2 tablets.
- HCL supplement – Take an additional capsule with your meal. Thorne has a great HCL supplement.
Here are 4 natural remedies for acid reflux and heartburn:
These steps are designed to be tried in order. Start with step one, and if you’re still having symptoms after a few days, move to the next step. This approach helps you figure out exactly what your body needs.
Note: Do not use steps 2-4 if you have a history of stomach ulcers. Please consult with your healthcare practitioner before starting, especially if you are pregnant or nursing.
Step 1: Slow Down and Eat Without Stress
This sounds too simple, but it is the most important piece of the puzzle. Your body has two modes: fight-or-flight and rest-and-digest (aka: sympathetic and parasympathetic). Stomach acid is only produced properly when you are relaxed and in rest-and-digest mode.
When you eat on the go, while stressed, when standing up, on your phone, while working, or too fast, your brain does not send the signal to produce enough stomach acid. The result? Undigested food and heartburn.
Try sitting down for meals, taking a few slow breaths before you eat, and putting your fork down between bites. Give this a few days. If heartburn persists, move to step two.
Step 2: Apple Cider Vinegar Before Meals
Take one tablespoon of raw apple cider vinegar mixed with a little water before each meal. The vinegar helps stimulate your stomach to produce more of its own acid.
Try this consistently for several days. If you’re still experiencing heartburn, move to step three.
Step 3: Digestive Bitters
Take a full dropperful of digestive bitters before and after each meal. Bitters are a gentle, traditional remedy that signals the digestive system to get to work. This brand can be a good option if you are pregnant.
If you finish a meal and heartburn kicks in, take a dropperful of bitters right then. Give this several days. If symptoms continue, move to step four.
Step 4: Zypan Supplement
If the first three steps haven’t resolved things, your stomach acid levels may need more direct support. Zypan is a good option. Here’s how to find your right dose:
Take 2 at each meal and see how you feel. If you’re still having heartburn while eating slowly and in a relaxed state and taking 2 Zypan, try increasing to 3 pills at each meal.
A note on long-term use: HCL supplements are a support tool, not a permanent fix. The goal is to use them for a season while you also work on eating slowly and in a relaxed state. Over time, you can gradually taper down as your body learns to produce enough acid on its own.
The Bottom Line on Acid Reflux Natural Remedies
Heartburn is not a sign that your body is making too much acid. It is usually a sign that it is not making enough. The acid reflux natural remedies above work by supporting your body’s own digestive process, not just masking the burn.
Start with the simplest step first: slow down and eat without stress. Add in apple cider vinegar, bitters, or HCL as needed. You may be surprised at how much better your digestion feels when it is finally getting the support it needs.
Note: Please consult with your practitioner before trying any of these tips, especially if you are pregnant, nursing, or have a history of stomach ulcers. This post is meant to give an overview of common root causes of acid reflux and heartburn from a holistic perspective and is not intended to replace your doctor’s advice.
