Awful heartburn! Is there any other kind? Heartburn is extremely uncomfortable, often painful, and nearly everyone has experienced it. While there are plenty of medications that can quickly provide relief, is that the only way—or even the best way—to deal with it?

If you are regularly experiencing heartburn, or if you are taking medication on a consistent basis to keep it under control, it is worth considering why this is happening and why simply masking the symptoms may lead to more serious health problems in the future.

Heartburn is not actually caused by too much stomach acid, despite what many people believe. In fact, most people suffering from heartburn—up to 90 percent—actually have too little stomach acid. This becomes a problem because stomach acid plays a crucial role in proper digestion. Without it, your body does not absorb nutrients as effectively as it should. Chronic low stomach acid, or hypochlorhydria, can lead to poor digestion, malabsorption of nutrients, malnutrition, and deficiencies in amino acids, minerals, vitamin B12 and folate. Over time, these deficiencies can wreak havoc on your health if the underlying problem is ignored.

Heartburn occurs when stomach acid flows back into the esophagus. The tissue in the esophagus is not designed to withstand such strong acid, and prolonged exposure can cause lasting damage. A weakened lower esophageal sphincter (LES), the muscle that normally keeps acid in the stomach where it belongs, is usually the culprit.

So, does taking antacids really help? Not exactly. Antacids make the acid in the esophagus less harsh, so the burning sensation eases, but they do not resolve the reflux itself. In fact, long-term reliance on these medications can contribute to an impaired digestive system and a cascade of other health problems.
Of course, there are cases—such as ulcers or esophagitis—where medications may be necessary, and your doctor’s advice should always be taken seriously. But for most people, addressing the root causes of heartburn rather than masking symptoms may be the safer, healthier path.

Causes and Contributing Factors

The reasons for heartburn can be complex. Common culprits include low magnesium, food sensitivities, chronic stress, and low stomach acid. Certain foods—such as fats, chocolate, coffee, peppermint, sugar, onions, citrus fruits, tomato-based dishes, spicy meals, and carbonated beverages—are well known for aggravating reflux. Other triggers include overeating, specific medications, food allergens like dairy or gluten, and activities that increase abdominal pressure such as coughing, bending, or heavy lifting. Even lying down too soon after eating can worsen reflux, since gravity no longer helps keep stomach contents in place.

Practical Steps That Help

Paying attention to your own body is the first step toward relief. Avoiding known food triggers can make a significant difference, though everyone’s sensitivities vary. While mint may cause terrible reflux for one person, it may actually soothe the stomach of another. Food sensitivities are another area to consider—dairy, gluten, and soy are frequent offenders and are found in many packaged foods.

Nutritional support can also help. Magnesium glycinate supplementation, for example, may correct a common deficiency, since magnesium has been depleted from much of the soil in which food is grown. Natural remedies like ginger tea or pure essential oils may also provide relief. Even something as simple as chewing natural gum can ease symptoms, since chewing stimulates saliva, which helps neutralize acid. Stress reduction, relaxation, and proper posture all play a role.

How you eat can matter just as much as what you eat. Sitting upright and relaxed at meals, chewing thoroughly, eating slowly, and avoiding excessive water intake during meals can improve digestion. Smaller meals are often better tolerated, and waiting at least two hours before lying down can prevent reflux from setting in.

Heartburn is not always simple to resolve, and it requires awareness of personal triggers and a willingness to make adjustments. But addressing the issue now is well worth the effort. Ignoring it increases the risk of more serious health complications down the road.

If you struggle with heartburn or suspect food sensitivities may be contributing, help is available. To learn more or explore possible solutions, contact Dawn at [email protected].

Dawn Mills

Dawn is an AFMC (Applied Functional Medicine Certified) Practitioner (https://afmccertification.com/)

She resides in Virginia and enjoys spending time with her 4 grown children and 13 grandchildren. Personal health challenges started her on a journey that led her to this field of study and ultimately coaching other people in addressing their own health challenges.  She applies the principles of Functional Medicine, finding the root cause of a disease dynamic, to her coaching, educating her clients and helping them make the lifestyle changes necessary for  addressing issues such as autoimmune disease, insulin resistance, hormone imbalance, gut health, and infertility. 

Dawn provides one-on-one coaching, coaching groups and classes.

Feel free to reach out with questions –  [email protected]