9 Natural Foods and Drinks That Relieve Heartburn Fast

Savor meals without discomfort by using simple kitchen staples to soothe digestion.

By Medha deb

Created on Sep 24, 2025

Savor meals without discomfort by using simple kitchen staples to soothe digestion.

Feeling a fiery sensation in your chest after a flavorful meal is an uncomfortable reality for millions of adults. Heartburn, which happens when stomach acid escapes upward into the esophagus, triggers that classic burning in your chest and throat. While spicy food, caffeine, alcohol, and fatty or fried fare often spark symptoms, medicine isn’t the only way to calm the discomfort. Plenty of everyday foods and drinks may help neutralize acid, soothe the esophagus, and aid your digestive system—providing gentle, fast-acting relief from heartburn.

What Causes Heartburn?

Heartburn, sometimes called acid reflux, occurs when the muscle that separates the stomach from the esophagus—called the lower esophageal sphincter (LES)—doesn’t close properly. When the LES is weak or relaxes inappropriately, acid from your stomach can back up into your esophagus, causing irritation and that familiar burning sensation. Common triggers include:

Spicy and fried foods
Caffeine and alcohol
Tomato products
Citrus fruits and juices
Eating large meals
Bending over or lying down after eating

Symptoms can range from mild to intense and often worsen at night. While over-the-counter antacids can help, they may not be ideal for regular use. Fortunately, several wholesome foods and drinks can help take the heat out of heartburn—naturally and quickly.

9 Foods and Beverages That Naturally Soothe Heartburn

Below, discover the top foods, herbs, and drinks that may help reduce heartburn, along with insights from digestive health experts.

1. Ginger Tea

Ginger is widely considered an age-old natural remedy for belly woes—including heartburn and indigestion. It contains gingerol, a compound with anti-inflammatory properties that can help calm irritation in the gastrointestinal tract. Steep one inch of peeled or grated ginger root in boiling water for a soothing, aromatic tea. Sip slowly for maximum relief. According to Dr. Robynne Chutkan, a gastroenterologist, ginger is “an effective anti-inflammatory and one of the best foods for acid reflux.”

Try ginger candies (without added sugar) for a portable option.
However, avoid ginger ale—its sugar and carbonation can worsen heartburn for some people.

2. Bananas

With their soft texture and naturally low acid content, bananas make a gentle snack when heartburn strikes. Their mucilaginous consistency can help coat and soothe the irritated esophageal lining. Dr. Gerard E. Mullin, an expert in digestive health, suggests a “nice mushy banana” to relieve burning discomfort. As a bonus, bananas are rich in fiber and potassium, supporting overall digestive function.

Pair bananas with whole-grain toast for a heartburn-friendly breakfast.

3. Fennel Tea and Seeds

Fennel (both the seeds and the vegetable) is famous for its calming effects on the belly. Aromatic and slightly sweet, fennel may help reduce inflammation and relax the muscles of the digestive tract. To make fennel tea, steep two teaspoons of fennel seeds and a teaspoon of honey in boiling water, strain, and sip warm or chilled. Chew fennel seeds throughout the day to help control stomach acid and freshen your breath.

Fennel is also a great addition to salads and roasted vegetable dishes.

4. Pure Black Licorice

Licorice in its purest form—not the sugary candy—may form a protective layer on the lining of the esophagus, shielding it from acid. Dr. Mullin notes, “Pure licorice works to form a protective layer over the lining of the esophagus.” Chewing licorice stimulates saliva production, which can wash away acid. For best results, look for DGL (deglycyrrhizinated licorice) supplements or pure black licorice products free from high fructose corn syrup.

Avoid excessive licorice as it can affect blood pressure in sensitive individuals.

5. Kefir and Aloe Vera Juice

A synergistic way to calm heartburn is to combine kefir—a fermented milk drink rich in probiotics—with a teaspoon of aloe vera juice. This mixture offers dual benefits: The aloe juice soothes and heals the GI tract, while the alkaline kefir neutralizes stomach acid and promotes healthy gut flora. According to Dr. Mullin, “Aloe plant juice reduces inflammation and heals the GI tract, and kefir counteracts acid.” However, use aloe juice sparingly—too much may cause diarrhea or cramps.

Kefir is generally well-tolerated, even by those with mild lactose intolerance.

6. Mild Green Vegetables

Vegetables like broccoli, asparagus, green beans, celery, and cauliflower are naturally low in acid and unlikely to provoke heartburn. Their fiber content supports healthy digestion, and their mildness soothes the lining of the esophagus. “This makes them soothing to the esophageal lining,” explains Dr. Mullin.

Try steaming or roasting vegetables to enjoy their benefits with minimal added fats.

7. Oatmeal

Oatmeal is an excellent source of fiber and absorbs acid in the stomach, helping to reduce symptoms. It’s filling, tasty, and can be customized with heartburn-friendly toppings like bananas or a dash of cinnamon. Studies have shown that whole grains like oatmeal can help minimize acid reflux episodes.

Choose unsweetened and unprocessed oatmeal for optimal results.

8. Herbal, Caffeine-Free Teas

Non-caffeinated teas made from herbs such as chamomile, ginger, or fennel can offer relief by relaxing the digestive tract and reducing irritation. Avoid mint teas (peppermint and spearmint) as they may relax the lower esophageal sphincter and worsen heartburn for some people. Chamomile, in particular, is known for its soothing action on the GI system, supporting relaxation and comfort.

Enjoy these teas after meals or before bed to calm indigestion.

9. Melons

Melons like cantaloupe and honeydew are hydrating, low-acid fruits that cool the digestive tract and rarely cause heartburn. Watermelon is another gentle option that provides fiber and hydration—both important for digestion.

Combine with mild yogurt for a refreshing, reflux-friendly snack.

Other Helpful Tips for Preventing Heartburn Naturally

Eat smaller, more frequent meals to avoid overfilling the stomach and increasing pressure on the LES.
Chew food thoroughly and eat slowly to support proper digestion.
Avoid eating within 2–3 hours of bedtime to allow food to fully digest before lying down.
Wear loose, comfortable clothing to prevent extra pressure on your abdomen.
Sit upright after eating and consider elevating the head of your bed if you experience nighttime heartburn.

Table: Foods That Soothe vs. Trigger Heartburn

Soothing Foods	Common Triggers
Bananas	Citrus fruits (oranges, lemons)
Ginger tea	Caffeinated beverages (coffee, tea, cola)
Green vegetables (broccoli, asparagus)	Fatty/fried foods
Oatmeal	Spicy dishes
Kefir & aloe juice	Tomato products
Fennel tea/seeds	Chocolate
Melons	Peppermint and spearmint

Frequently Asked Questions (FAQs)

Q: Can herbal teas really help with heartburn?

A: Yes, herbal teas—especially ginger, chamomile, and fennel—have natural anti-inflammatory and soothing properties. They may help calm the digestive tract and relieve the burning sensation of heartburn. Avoid peppermint tea, as it can relax the esophageal sphincter and worsen symptoms for many people.

Q: Is it safe to drink aloe vera juice for heartburn?

A: Drinking a small amount of aloe vera juice can soothe the GI tract and reduce inflammation. Limit your intake to avoid laxative effects, and always choose food-grade, purified aloe juice. If you have underlying health conditions or are pregnant, consult your doctor first.

Q: Are bananas always effective for heartburn?

A: Most people find that bananas soothe heartburn due to their low acidity and gentle texture. However, individual responses vary. If bananas seem to aggravate your symptoms, try other non-acidic fruits or consult a healthcare professional.

Q: What if these foods and remedies don’t work?

A: While these foods and drinks help many people, persistent or severe heartburn may indicate GERD (gastroesophageal reflux disease) or another underlying condition. See your healthcare provider for diagnosis and treatment if symptoms continue or worsen.

Key Takeaways

Heartburn is often triggered by acidic, spicy, or fatty foods and leads to burning discomfort in the chest and throat.
Natural foods and drinks like bananas, ginger, kefir, and green veggies can calm acid reflux and support digestive health.
Herbal teas, aloe juice, and pure licorice may soothe the esophagus and reduce symptoms.
Prevention strategies include eating smaller meals, avoiding nighttime eating, and wearing loose-fitting clothing.
If heartburn is frequent or severe, consult a healthcare professional for diagnosis and management.

For lasting comfort, combine these gentle eating strategies with lifestyle modifications. By tuning into your body’s cues and nourishing your digestive system, you can enjoy delicious meals without the burn.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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