Do you get that painful, burning sensation in your stomach or abdomen? Do you experience bloating, belching, or a sour taste in your mouth? You may be experiencing hyperacidity. It could get worse. Symptoms such as heartburn, a burning sensation in your chest, and acid reflux or regurgitation can also occur with GERD, or gastroesophageal reflux disease. Regurgitation occurs when acid or food rises back up into your throat instead of naturally passing down into your stomach.

GERD can be caused by many factors. Stress stimulates the gastric cells in the stomach to produce more acid. Being overweight or obese can also contribute to GERD symptoms, as excess fat puts pressure on the stomach and weakens the sphincter, or valve, that is supposed to prevent regurgitation or the backflow of stomach contents, thus causing acid or food to move toward the throat instead of remaining in the stomach. GERD can also be associated with poor habits such as wearing very tight clothing that puts pressure on the stomach, skipping meals, and eating foods that trigger excess acid production. These factors can irritate and damage the stomach lining.

Have you been popping antacids, H2 blockers, or PPIs yet still haven't found lasting relief from your hyperacidity or GERD? Do not settle for the temporary relief that medications may offer. It is time to focus on healing your gut lining and establishing acid balance in your stomach. After all, prolonged use of these medications may have side effects that can potentially affect bone health and contribute to an imbalance in your gut microbiome. The gut microbiome is the ecosystem of beneficial microorganisms, such as bacteria, that thrive in your intestines. It influences digestion, metabolism, immunity, sleep, mood, and much more.

Aside from learning and adopting healthy coping mechanisms to manage stress, it is important to train yourself to maintain regular meal times. A registered nutritionist-dietitian can help you plan meals and meal schedules that suit your lifestyle. Even if you are too busy to eat, your dietitian can help you make healthy and convenient food choices.

There are some things you need to avoid if you want to manage hyperacidity. These include smoking, alcoholic beverages, carbonated drinks or soft drinks, fried foods, ultra-processed foods that are high in sugar, fat, and sodium, such as junk food and pizza, beverages or foods that contain high amounts of caffeine, such as coffee, black tea, and chocolate, as well as animal protein from pork, beef, lamb, poultry, seafood, and dairy products.

If you cannot completely avoid animal protein, it is best to follow a predominantly plant-based diet with only minimal amounts of protein from animal sources. Too much animal protein stimulates the gastric cells to produce more acid for digestion. Therefore, instead of having a meat dish as the main entrée in your meal, consider having it as a side dish and making vegetables and whole grains the focus of your plate. That may be gentler on your stomach lining.

There are also plant foods that could trigger symptoms of hyperacidity. These include tomatoes and tomato products, peppermint and spearmint, garlic, raw onions, and citrus fruits. However, not everyone reacts to these foods in the same way as they do to animal protein, dairy, caffeine, alcohol, and carbonated drinks. It is best to identify and avoid the foods that trigger your hyperacidity or GERD symptoms.

There are also plant-based foods that may help support stomach health and promote digestive comfort.

While consuming too much ginger can trigger heartburn in some individuals, studies have shown that moderate amounts may help reduce inflammation and support proper digestion. Sipping warm ginger tea, locally known as salabat, may help soothe the stomach. You can also chew raw ginger, which may help relieve nausea often associated with hyperacidity and stimulate saliva production, helping wash acid from the throat back toward the stomach.

Wheatgrass can be consumed fresh as juice or in freeze-dried powdered form. It is alkaline in nature and may help neutralize stomach acidity due to its high concentration of chlorophyll and other minerals. Its abundance of phytonutrients and antioxidants may also help reduce inflammation of the stomach lining. It is best taken with meals initially.

This plant contains carbohydrates known as polysaccharides, which may help coat the stomach lining and reduce inflammation. They may also serve as food for beneficial bacteria in the gut. You do not need to consume large amounts—two tablespoons of purified aloe vera juice per day may be sufficient. Be sure to consume only purified aloe vera juice, as unprocessed forms may cause diarrhea.

These high-fiber foods contain soluble fiber, which absorbs water and may help support digestive health. Soluble fiber can also ferment in the intestines and serve as food for the beneficial bacteria in the gut microbiome. Consuming one or two tablespoons of psyllium with one to two glasses of water daily, along with one-half to one cup of cooked oats, may help support gut health.

Opuntia cactus contains numerous phytochemicals, antioxidants, and amino acids that may help reduce inflammation and support the repair of cells in the stomach lining and intestines. It also contains pectin, which may help coat the stomach lining. However, opuntia cactus products can be costly because of the rigorous processing required to preserve their phytonutrients and antioxidants. They are available in juice or freeze-dried form.

There is hope for people living with painful hyperacidity and GERD. By trying appropriate natural approaches alongside healthy lifestyle changes and guidance from qualified healthcare professionals, many people can improve their symptoms. Any decision to reduce or discontinue medication should always be made in consultation with your physician.