Here are 9 things that really help get rid of acid reflux naturally.

The Wow Herbs team updated this article last August 2026 | 9 min read

It's not that uncommon of a digestive issue, isn't it — the burning sensation in the chest after eating, the sour taste in your mouth when you lie down, the overall feeling of discomfort from eating that you feel afterwards you finish that spicy food? The obvious quick fix is to take an antacid but most people with chronic refluxes discover that there is no single solution and that it is the sum of small, practical changes that brings relief.

These are nine ideas that work, beginning with those that require no extra effort and culminating with the venerable herbal tradition used to treat illness over time.

1. Slow down and stop when you're 100% full.

This is one of the often-forgotten factors in reflux. When people eat too fast, they tend to swallow more air and may not have enough time for their stomach to let them know they are full; this can result in overeating, which can increase the pressure of the valve opening between the stomach and oesophagus and make reflux more likely. One of the easiest and quickest changes that can be made is to slow down and turn off at around 80%.

2. Learn about and avoid your individual trigger foods.

There are different causes of reflux and the following are the most common:

Food with strong flavors or spices.
Foods rich in fat or fried foods
Dishes that contain citrus fruits or tomatoes
Caffeine and fizzy drinks
Alcohol, especially wine and spirits
Coffee and Chocolate (both can relax the valve that holds stomach acid in place)

One of the most useful strategies to discover your own personal triggers is to maintain a simple food and symptom log for a couple of weeks, instead of eliminating all the foods.

3. Don't Lie Down Straight After Eating

Allow your body 2-3 hours between eating and lying down (napping or for bedtime) gives gravity time to maintain the contents of your tummy where they belong. This is one of the easiest, most consistently suggested changes for anyone with frequent reflux in the evening or at night.

4. Raise the Head of Your Bed

Raising the head of your bed by approximately 10-15cm (with bed risers, a wedge pillow or stacking pillows) works well by using gravity to keep stomach acid in check throughout the night and is one of the best physical adjustments for those who are specifically having trouble at night.

5. Maintain Posture of Stay Upright and Gently Active After Meals.

After eating, a short, gentle walk to aid digestion and will minimise the risk of reflux, a sitting slouch or a sitting or lying down just after eating increases the risk of reflux. Some might find a bit of activity after dinner, such as 10-15 minutes of walking, to be quite helpful.

6. Be aware of portion sizes, particularly meal sizes in the evening.

Some of the most common reflux foods are foods that are eaten in large portion sizes, especially late in the day, since the more food in one's stomach, the more pressure will be placed on the valve that should keep the acid contained. For frequent refluxers, it's often suggested to have more frequent, smaller meals.

7. Manage Stress Levels

While stress doesn't cause reflux directly, it is linked to heightened sensitivity to reflux symptoms and may have a broader impact on digestive function. Relaxation techniques such as deep breathing, a brief walk, or slowing down at mealtimes can be helpful indirectly in reducing the number and intensity of reflux.

8. Traditional Herbal Approach is a consideration.

There are several traditional herbs that have been consumed specifically for digestive comfort and lining the digestive tract, which is something that's finding renewed interest as more people turn to natural remedies before resorting to pharmaceuticals, or adopting a healthy lifestyle. There is a long history of traditional uses for the ingredients for a healthy, comfortable stomach lining, such as Mastic Gum and Liquorice; the caradamom and mint have a more general reputation for supporting a healthy stomach lining due to their digestive soothing properties; and the Soda Bicarb has a more direct, mild, alkalising effect on stomach acidity.

The traditional combination is exactly what No-Acid Reflux Capsules are based on: a clean, vegetarian formulation of Mastic Gum, Liquorice, Cardamom, Mint and Soda Bicarb which are taken twice a day before eating and as part of a proactive daily routine rather than only when you feel discomfort.

9. Understand when it is appropriate to go to a doctor

Sometimes reflux can occur after eating a large or spicy meal, and is harmless. However, if you have any of the following symptoms it is worthwhile booking a GP appointment:

This occurs more than twice a week and is an ongoing process.
Trouble or discomfort with eating and drinking.
Weight loss in infants that cannot be explained, in addition to reflux symptoms
Symptoms which have not responded to lifestyle changes and OTC/Herbs help
Frequent nighttime symptoms of reflux (reflux wakes up the child often at night)

If reflux happens often or is severe, there may be an underlying cause that requires a correct medical diagnosis and treatment; however, if symptoms persist, they are always better to be addressed by a doctor than continued without medical attention.

Frequently Asked Questions

How do you get instant relief from acid reflux? Drinking water slowly while sitting or standing up instead of lying down, and abstaining from additional food and beverages that could trigger an attack, usually provides the most immediate relief during an attack. A synergistic approach of dietary education combined with a routine, like a herbal formula before the meal, seems to be more effective than any single, "quick get rid of it" type remedy for consistent, regular relief.

Does drinking water alleviate acid reflux? Small, frequent sips of water will help reduce stomach pressure and discomfort in the short term, as it helps to dilute stomach acid, but drinking large amounts of water at once (particularly during meals) can create stomach pressure at times.

Is it normal to get acid reflux every day? No — MMR is typically a warning sign for something more serious, such as more pronounced lifestyle changes, a helpful routine, or a discussion with your doctor, than something to simply ‘live with’ for the long-term.

How much time does it take for natural remedies to be effective for acid reflux? Other techniques, such as keeping your bed up or not lying down after eating, may be helpful that night. Others, such as diet or a regular herbal regimen, will yield more significant results after a couple of weeks of regular application.

Conclusion

The only thing that can be said about controlling acid reflux naturally is that it's not a single fix, but rather a collection of lifestyle changes that involve eating routines and timing, sleeping positions, and for many, a regular regimen of stomach-friendly herbs that do more than just soothe afterward when discomfort sets in. If you are seeking that herbal component, check out No-Acid Reflux Capsules from Wow Herbs, which contain Mastic Gum, Liquorice, Cardamom, Mint and Soda Bicarb.

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The herbs have a long history of use in Ayurvedic medicine.The herbs have been used in Ayurvedic medicine for a long time.

Disclaimer: This is for information only. This product is not a diagnosis, treatment, cure or preventative of any disease. Not intended to replace medical advice. Do not use if pregnant, breastfeeding, on medication or symptoms of reflux are frequent and severe, consult your GP for advice.