Natural Remedies for Hiatal Hernia Relief: What Works and What Doesn’t

A hiatal hernia, which occurs when part of the stomach pushes up through the diaphragm and into the chest cavity, can lead to uncomfortable symptoms such as heartburn, acid reflux, chest pain, and bloating. While medical treatments like medications or surgery may be necessary for severe cases, many people find relief from natural remedies that address symptoms and reduce discomfort. However, not all natural remedies are effective. Here’s a closer look at what works—and what doesn’t—when it comes to finding natural relief for a hiatal hernia.

Understanding Hiatal Hernia Symptoms

The symptoms of a hiatal hernia can vary depending on the severity of the hernia and the level of stomach acid reflux involved. Common symptoms include:

• Heartburn and Acid Reflux: A burning sensation in the chest and throat, often after eating.
• Difficulty Swallowing: A feeling of food getting stuck or difficulty moving food down the esophagus.
• Chest Pain or Discomfort: A sensation of pressure or discomfort in the chest.
• Bloating and Belching: Feeling full quickly or experiencing excess gas.

For those seeking alternatives to medications or surgery, there are several natural remedies that may help relieve these symptoms. Let’s explore what’s most effective and what has limited support for managing a hiatal hernia.

What Works: Effective Natural Remedies for Hiatal Hernia Relief

Eating Small, Frequent Meals

Large meals can increase pressure on the stomach, pushing more acid into the esophagus and worsening symptoms. Instead, eating smaller, more frequent meals throughout the day can help reduce the volume of food in the stomach, thereby minimizing pressure on the diaphragm and reducing reflux.

• Why It Works: Smaller meals place less strain on the stomach, which helps reduce acid production and the risk of reflux.
• How to Use It: Aim to eat five to six smaller meals instead of three large ones, and avoid eating within two to three hours before bedtime.

Adopting an Anti-Inflammatory Diet

Certain foods can trigger or worsen acid reflux, particularly acidic, spicy, or fatty foods. An anti-inflammatory diet, which focuses on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats, can reduce inflammation and support digestive health. Foods rich in fiber and low in acid are especially helpful.

• Why It Works: Reducing inflammatory foods helps decrease stomach acidity and overall digestive strain.
• How to Use It: Focus on anti-inflammatory foods such as leafy greens, berries, nuts, lean proteins, and whole grains. Avoid triggers like caffeine, alcohol, chocolate, tomatoes, citrus fruits, spicy dishes, and fried foods.

Elevating the Head of the Bed

Sleeping in a slightly elevated position helps prevent stomach acid from moving into the esophagus, especially at night. This position uses gravity to keep acid down, reducing nighttime reflux and improving sleep quality.

• Why It Works: Gravity helps keep stomach contents from moving upward, reducing acid reflux symptoms.
• How to Use It: Elevate the head of your bed by 6 to 8 inches, either by using a wedge pillow or by placing blocks under the bedposts at the head of the bed.

Practicing Mindful Eating and Relaxation Techniques

Stress and anxiety can exacerbate digestive issues, including those associated with a hiatal hernia. Stress-relieving practices like mindful eating, deep breathing exercises, and gentle yoga can help relax the body and promote better digestion.

• Why It Works: Stress reduction reduces tension in the abdominal area and can improve digestion.
• How to Use It: Practice mindful eating by chewing food slowly and thoroughly, eating in a relaxed environment, and avoiding distractions like screens. Regularly incorporate breathing exercises, meditation, or gentle yoga to promote relaxation.

Drinking Herbal Teas Like Chamomile and Ginger

Certain herbal teas, like chamomile and ginger, are known for their soothing and anti-inflammatory properties. Chamomile can help reduce inflammation in the digestive tract, while ginger is known to aid digestion and reduce nausea, which can be beneficial for those with acid reflux or bloating.

• Why It Works: Chamomile and ginger are natural anti-inflammatory agents that support digestion and relieve stomach discomfort.
• How to Use It: Drink chamomile or ginger tea 30 minutes after meals to support digestion and reduce symptoms of acid reflux. Avoid peppermint tea, as it can relax the lower esophageal sphincter and worsen reflux.

What Doesn’t Work: Ineffective or Unsupported Remedies for Hiatal Hernia

Apple Cider Vinegar (ACV)

Apple cider vinegar is often touted as a remedy for acid reflux, with claims that it can help balance stomach acid levels. However, there is limited scientific evidence to support this. For many people with a hiatal hernia, ACV may actually irritate the esophagus and exacerbate symptoms rather than relieve them.

• Why It Might Not Work: ACV is acidic, and adding more acid to an already acidic environment can worsen acid reflux for some people.
• Recommendation: If you’re considering trying ACV, consult hiatal hernia doctor Erik Hensel, but keep in mind that other remedies are generally safer and more effective for managing acid reflux.

Aloe Vera Juice

Aloe vera is sometimes recommended for soothing acid reflux, but the evidence for its effectiveness is mixed. While aloe vera can have anti-inflammatory properties, it is not a proven solution for hiatal hernia symptoms, and some people may experience side effects like diarrhea.

• Why It Might Not Work: Aloe vera has laxative effects, which may worsen digestive symptoms rather than relieve them.
• Recommendation: Speak with a healthcare provider before trying aloe vera juice, as there are more reliable remedies for acid reflux and hiatal hernia symptoms.

Baking Soda

Baking soda is sometimes used as a natural antacid to neutralize stomach acid and relieve heartburn. While it can provide temporary relief, it’s not a recommended long-term solution for managing a hiatal hernia, as frequent use of baking soda can disrupt the body’s natural acid balance and lead to side effects like gas, bloating, and high sodium levels.

• Why It Might Not Work: Baking soda’s high sodium content and temporary effects make it unsuitable for regular use.
• Recommendation: Use baking soda sparingly if at all, and rely on other more sustainable natural remedies for hiatal hernia relief.

Additional Tips for Managing Hiatal Hernia Naturally

• Stay Hydrated: Drinking enough water helps with digestion and can prevent bloating. Avoid drinking large amounts of water with meals, as this can increase stomach pressure and worsen reflux.
• Quit Smoking: Smoking can weaken the lower esophageal sphincter, making it easier for stomach acid to enter the esophagus. Quitting smoking can reduce reflux symptoms and improve overall health.
• Maintain a Healthy Weight: Extra weight, particularly around the abdomen, puts additional pressure on the stomach and diaphragm. Achieving a healthy weight can significantly reduce hiatal hernia symptoms.
• Avoid Heavy Lifting: Lifting heavy objects can increase intra-abdominal pressure and worsen symptoms. If possible, avoid heavy lifting or engage in proper lifting techniques to reduce strain on the diaphragm.

Conclusion

While a hiatal hernia can be uncomfortable, natural remedies can provide effective relief for mild to moderate symptoms. Lifestyle changes, including eating smaller meals, adopting an anti-inflammatory diet, elevating the head of the bed, and practicing mindful relaxation, are some of the most reliable options for reducing symptoms. However, some popular remedies, like apple cider vinegar and baking soda, may be less effective and even counterproductive. By understanding what works and what doesn’t, you can make informed choices to manage your hiatal hernia symptoms naturally and improve your overall quality of life.