Skip the antacid—this gut-friendly supplement could soothe your heartburn instead

Gastroesophageal reflux (GER), commonly known as acid reflux, occurs when stomach contents travel up into the esophagus (tube connecting the stomach and throat). Most people experience acid reflux occasionally. However, long-lasting GER (also called GERD) can cause heartburn, nausea, chest pain, pain when swallowing, chronic cough, and other symptoms.

Probiotics—microorganisms that support good bacteria in the gut—can help with acid reflux by improving digestive symptoms related to GERD.

Your body carries many beneficial organisms. In the digestive system, beneficial bacteria help absorb nutrients, support digestion and the immune system, and prevent harmful bacteria from growing.

Gastroesophageal reflux disease (GERD) and medications used to treat GERD can upset the balance of beneficial bacteria. Probiotics are live microorganisms that help restore beneficial bacteria in the digestive system.

Studies have shown that probiotics can improve gastrointestinal health. A research review found that probiotics can decrease the risk of epigastric pain (pain felt in the upper part of the belly, between the stomach and the chest), bloating, and nausea—all symptoms of GERD.

There is less research on the effect of probiotics on the upper digestive system. However, some studies show that probiotics help with acid reflux by:

• Improving digestive symptoms: A review of 13 studies found that probiotics improved GERD symptoms such as regurgitation (food coming back up), heartburn, shortness of breath, nausea, abdominal pain, belching, and burping.
• Easing heartburn: Another study showed that four weeks of probiotic supplementation reduced the frequency and severity of heartburn. People who took the probiotics also used less over-the-counter medication for GERD.
• Supporting gut health: People with GERD often use medications, either prescribed by their doctor or available over the counter. One common type is proton pump inhibitors (PPIs), which lower stomach acid. However, having less acid can also disrupt the balance of beneficial and harmful bacteria in the gut. This can lead to digestive symptoms and conditions. For example, a study showed that people with GERD are more likely to develop small intestinal bacterial overgrowth (SIBO), a condition where harmful bacteria grow excessively and cause digestive problems. Taking probiotics can support beneficial gut bacteria and may help prevent conditions like SIBO.

Probiotics are not a one-size-fits-all solution. Many different strains of bacteria exist, each with different possible effects on the body, but research is limited. This makes it difficult to pinpoint which specific bacterial strains and combinations could be most helpful for GERD.

Probiotics can cause side effects such as gas and bloating. Otherwise, they are likely to be safe for most people without health conditions.

You can get probiotics from foods such as yogurt and some fermented products, like sauerkraut and kimchi. However, it’s not always possible to know exactly how much probiotics they contain. Many fermented foods also don’t have live microorganisms due to food processing.

Most studies looked at the effects of various Lactobacillus and Bifidobacterium strains specifically on GERD. You can check product labels to see which strains a product contains and what dose to take.

Another concern is product quality. Probiotics are classified as dietary supplements, so the U.S. Food and Drug Administration (FDA) does not regulate them as strictly as medications. Manufacturers are responsible for ensuring that their products contain exactly what is listed on the label and do not include harmful substances, but they sometimes fail to meet these standards.

You can look for third-party tested products that ensure the ingredients are accurately listed and do not contain harmful contaminants.

More research is needed to determine the most effective strains and their optimal dosages for GERD. It’s best to consult your doctor about probiotic use to improve your symptoms and support digestive health.

Many factors can contribute to GERD. Some lifestyle changes can help improve GERD, such as:

• Switch up your sleep position: Sleeping with your head elevated can help prevent stomach contents from coming back up into the esophagus. This can reduce nighttime reflux symptoms.
• Adjust meal times: Eating dinner earlier gives your body more time to digest before lying down for bed. This can help prevent food and acid from coming up and causing reflux.
• Reduce meal portions: Eating smaller portions per sitting can help with acid production and digestion. When there is too much food in the stomach, it is likely to work harder, producing more acid.
• Manage your weight: Obesity is linked to a higher risk of developing GERD. People with overweight or obesity may benefit from weight loss.
• Limit soda, coffee, and tea: Coffee and other caffeinated or carbonated beverages can trigger GERD symptoms. Limiting them can help manage reflux and improve symptoms.
• Avoid spicy and high-fat foods: You can try limiting spices and choosing lower-fat foods to see if your symptoms improve. Some people may not notice a difference with dietary changes, while others may see improvement.

Probiotics may improve GERD symptoms by improving the balance of bacteria in the gut. However, the evidence is limited. More studies are needed to determine which probiotic strains and dosages are most effective for the best results. In addition to supplements, you can get probiotics from foods such as yogurt. However, foods may not contain enough probiotics to improve GERD symptoms.