Medically reviewed by Raven Pellegrino, MSN, RN, CNE

That familiar burning feeling in your chest after a meal could be acid reflux, and it's something many seniors experience. Seniors are often more prone to acid reflux due to slower digestion, weakened muscles, and certain medications.

But before reaching for pills, many find relief with simple, natural approaches that are gentler on the system and often have fewer side effects. This blog will explore some of the best natural remedies for acid reflux, helping you find comfort and manage your symptoms.

What is acid reflux?

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common problem—especially as we get older. It happens when stomach acid flows back into your esophagus, or the tube that connects your mouth to your stomach. This backflow of acid can cause a burning feeling in your chest.¹

What are common symptoms of acid reflux?

Acid reflux can cause a few different symptoms. Here are some of the most common:¹

• Heartburn (burning sensation in your chest)
• Regurgitation (acid or food backing up into your throat or mouth)
• Sour taste in your mouth
• Difficulty swallowing
• Chronic cough
• Hoarseness
• Feeling like you have a lump in your throat

Why does acid reflux get worse as we age?

As we get older, our bodies change. These changes can make acid reflux worse. Here are some reasons why:²

• Slower digestion: Seniors typically digest food more slowly, causing food to stay in your stomach longer. This can lead to more acid backup.
• Weaker muscles: The muscle that keeps acid in your stomach may weaken over time.
• More medications: Seniors tend to take more medications than younger people, and some medicines can make acid reflux worse.
• Hiatal hernia: This condition, which is quite common in seniors, causes part of your stomach to push up into your chest, making acid reflux more likely.

Natural acid reflux remedies

While natural remedies aren’t a total replacement for medicine, there are many steps you can take to seek relief. Making changes to your diet and lifestyle can make a big difference in your acid reflux symptoms.

Foods to avoid and foods to eat

What you eat has a big impact on acid reflux. Some foods make it worse, while others can help.

Here are some foods to avoid if you’ve been dealing with acid reflux symptoms:

• Fatty, fried foods
• Spicy foods
• Citrus fruits, like oranges and lemons
• Tomatoes and tomato sauce
• Chocolate
• Coffee, tea, and soda
• Alcohol
• Peppermint

These foods can make acid reflux worse because they either cause your stomach to make more acid, or they relax the muscle that keeps the acid in your stomach.

On the other hand, the following foods may relieve your symptoms:

• Lean protein, like chicken and fish
• Non-citrus fruits, like bananas
• Vegetables, especially leafy greens
• Oatmeal
• Ginger

These foods are less likely to cause acid reflux and can soothe your stomach, relieving the symptoms you’ve been experiencing.

It’s not just what you eat that can affect acid reflux symptoms—it’s when and how you eat them. To keep acid reflux under control, try eating smaller meals more often throughout the day. It’s also important to avoid eating right before bed. When eating, remember to eat slowly, chew your food well, and drink plenty of water.

Beverage add-ins to manage reflux naturally

There are also some natural remedies, outside of food and lifestyle adjustments, that some people find helpful. Here are some remedies to keep in mind:

• Ginger: Ginger’s anti-inflammatory properties can soothe your digestive system. An easy way to incorporate ginger is to add it to your tea.
• Aloe vera juice: Drinking a small amount (½ cup) of aloe vera juice before meals can help soothe your esophagus.
• Baking soda: Mix ½ teaspoon of baking soda in 4 ounces of water to neutralize stomach acid—but use this sparingly.
• Chamomile tea: Drinking a cup of chamomile tea before bed can help relax your digestive system.
• Apple cider vinegar (ACV): Dilute 1–2 teaspoons of ACV in 8 ounces of water and drink it before meals.

Lifestyle adjustments

Besides changing your diet, other lifestyle changes may improve acid reflux symptoms. Here are some tips to keep in mind:

• Elevate the head of your bed. This helps keep stomach acid from backing into your esophagus while you sleep.
• Maintain a healthy weight. Extra weight can put pressure on your stomach, making acid reflux more likely.
• Avoid tight-fitting clothing. Tight clothes can squeeze your stomach and push acid upwards.
• Quit smoking. Smoking weakens the muscle that keeps acid in your stomach and irritates your esophagus.

Creating a personalized acid reflux plan

Finding the best way to manage your acid reflux might take some time. Here are some tips to remember when focusing on gastroesophageal reflux disease self-care:

• Keep a food diary to track what you eat and when you have symptoms.
• Try different remedies one at a time to see what works best.
• Be patient and consistent with your changes.
• Talk to your primary care doctor before making big changes to your diet or treatment.

When should I see a doctor about my acid reflux?

Natural remedies are great, but they’re not a substitute for professional medical guidance or medication. Talk to your Conviva primary care doctor if:

• Symptoms are severe or happen often (more than twice per week)
• Natural remedies aren’t helping
• You have trouble swallowing
• You lose weight without trying
• You throw up blood or have black, tarry stool
• You have chest pain

Managing acid reflux naturally involves a combination of changes to your diet and lifestyle, along with trying different remedies to see what works best for you. Remember to keep a food diary, experiment with different solutions, and always consult with your doctor before making significant changes.

With a little experimenting, you can find natural ways to soothe the burn and enjoy a more comfortable life.

Disclaimer:

This content is for informational purposes only and is not intended as professional advice. For personalized guidance, we encourage you to consult a qualified professional.

Sources:

• “Acid Reflux & GERD,” Cleveland Clinic, last accessed October 1, 2025, https://my.clevelandclinic.org/health/diseases/17019-acid-reflux-gerd.
• “Why Does Heartburn Get Worse as You Age?” Cleveland Clinic, last accessed October 1, 2025, https://health.clevelandclinic.org/why-does-heartburn-get-worse-as-you-age.