Top 8 Natural Remedies for Treating Hiatal Hernia: A Holistic Approach

Hiatal hernia, a condition where part of the stomach pushes through the diaphragm into the chest cavity, can lead to uncomfortable symptoms such as acid reflux, heartburn, and chest pain. While conventional treatments focus on medications or surgery, many individuals seek natural remedies to manage their symptoms and improve their quality of life. The growing interest in combining modern medicine with traditional approaches like Traditional Chinese Medicine (TCM) reflects a desire for comprehensive and compassionate care.

Understanding Hiatal Hernia

What Is a Hiatal Hernia?

A hiatal hernia occurs when the upper part of the stomach pushes through the diaphragm into the chest cavity. The diaphragm, a large muscle that separates the chest from the abdomen, has a small opening called the hiatus, through which the esophagus passes before connecting to the stomach. When part of the stomach bulges through this opening, it can disrupt digestion and cause symptoms like acid reflux or heartburn. 

There are four types:

1. Sliding Hernia (Type I): Most common, with the stomach sliding up and down through the hiatus.
2. Paraesophageal Hernia (Type II): Stomach rolls next to the esophagus, risking complications like obstruction.
3. Mixed Hernia (Type III): Combines sliding and paraesophageal features.
4. Complex Hernia (Type IV): Rare, involving other organs like the spleen or colon.

Causes and Risk Factors

Hiatal hernia can develop due to structural weaknesses or increased abdominal pressure. Common causes include:

• Age-related Changes: Weakening of diaphragm muscles with age increases susceptibility.
• Obesity: Excess abdominal fat exerts pressure on the diaphragm, pushing the stomach upward.
• Trauma or Injury: Damage to the diaphragm from accidents or surgeries can create openings for hernias.
• Lifestyle Factors: Heavy lifting, frequent coughing, sneezing, and straining during bowel movements contribute to abdominal pressure that may force the stomach through the hiatus.

Symptoms to Watch For

Hiatal hernia is often called the “great mimic” because its symptoms overlap with other conditions. While small hernias may remain asymptomatic, larger ones can cause significant discomfort:

• Digestive Symptoms: Persistent heartburn, acid reflux, bloating, burping, and regurgitation of food or liquid into the mouth.
• Swallowing Difficulties: Feeling of food “balling up” in the lower esophagus before passing to the stomach.
• Chest Discomfort: Dull pain that may mimic cardiac issues or pain during eating.
• Respiratory Issues: Shortness of breath if the hernia compresses lung tissue.

Top 8 Natural Remedies for Hiatal Hernia

1. Lifestyle Modifications for Long-Term Relief

Small adjustments in daily habits can make a significant difference in managing hiatal hernia symptoms:

• Weight Management: Excess weight increases abdominal pressure, which can worsen a hernia. A balanced diet rich in whole grains, lean proteins, and vegetables combined with regular physical activity can help reduce strain on the diaphragm.
• Meal Timing and Portion Control: Eating smaller meals throughout the day instead of large portions reduces pressure on the stomach. Avoid eating within two hours of bedtime to minimize nighttime reflux.
• Sleep Positioning: Elevating the upper body while sleeping (using wedge pillows or adjustable beds) prevents stomach acid from traveling upward into the esophagus.

2. Dietary Adjustments for Digestive Harmony

Dietary choices play a crucial role in managing hiatal hernia symptoms. Here’s a comprehensive guide on what to include and avoid in your diet:

Fruits

• Foods to Include: Non-citrus fruits like bananas, apples, melons, and berries
• Foods to Avoid: Citrus fruits (oranges, lemons, limes)

Vegetables

• Foods to Include: Leafy greens, carrots, sweet potatoes, green beans, peas, broccoli
• Foods to Avoid: Onions, garlic

Grains

• Foods to Include: Whole grains like oats, quinoa, millets, rice, pasta, bread
• Foods to Avoid: Highly processed grains

Protein

• Foods to Include: Lean meats (chicken, turkey, fish), egg whites
• Foods to Avoid: Fatty meats, processed meats

Dairy

• Foods to Include: Low-fat milk products, yogurt, soy or almond milk
• Foods to Avoid: Whole milk and high-fat dairy products

Nuts & Seeds

• Foods to Include: Almonds, walnuts, chia seeds
• Foods to Avoid: None listed

Beverages

• Foods to Include: Green tea, herbal teas
• Foods to Avoid: Alcohol, coffee, caffeinated teas, carbonated drinks

Miscellaneous

• Foods to Include: Fermented foods rich in probiotics (e.g., plain yogurt)
• Foods to Avoid: Spicy foods, fried foods, chocolate, peppermint

Hydration and Additional Dietary Tips

Here are some simple tips to enhance your digestive health:

• Hydration: Drink water throughout the day, avoiding large amounts during meals.
• Cook with Healthy Oils: Use olive or avocado oil for cooking to reduce inflammation.
• Limit Sugar Intake: Reduce sugar consumption to help manage GERD symptoms.

3. Herbal Remedies for Soothing Relief

Several herbs have been traditionally used to calm inflammation and protect the digestive tract:

• Marshmallow Root: Rich in mucilage, this herb coats and protects irritated esophageal tissues, reducing pain caused by acid reflux. It’s available as teas, capsules, or extracts; consult a healthcare provider for proper dosage.
• Slippery Elm: Similar to marshmallow root, slippery elm forms a gel-like consistency when mixed with water, creating a protective barrier against stomach acid damage. It’s particularly helpful for soothing heartburn and irritation.
• Chamomile Tea: Known for its anti-inflammatory properties, chamomile tea helps manage stress-induced acidity while relaxing the digestive muscles. Drinking it before bedtime may also improve sleep quality by reducing nighttime reflux.
• Licorice Root (DGL): Deglycyrrhizinated licorice supports digestive health by reducing inflammation without causing side effects like high blood pressure associated with regular licorice root consumption.

4. Traditional Chinese Medicine (TCM): A Holistic Perspective

TCM offers a unique approach to treating hiatal hernia by focusing on restoring balance within the body:

Acupuncture

Targeted acupuncture points such as CV12 (Conception Vessel 12) regulate digestive function and strengthen diaphragm muscles weakened by hernias. Acupuncture also addresses emotional imbalances like suppressed anger or stress that may exacerbate symptoms according to TCM philosophy.

Herbal Formulas

TCM practitioners often prescribe customized blends tailored to individual needs. Common herbs include Radix Glycyrrhizae (licorice root) for inflammation and Herba Pogostemonis for harmonizing organ functions. These formulas aim to restore balance between liver, stomach, and spleen energies believed to be disrupted in hiatal hernia cases.

5. Natural Supplements for Symptom Management

Supplements can complement dietary changes by providing targeted relief:

• Apple Cider Vinegar: Despite its acidic nature, diluted apple cider vinegar creates an alkaline effect in the body that may help balance stomach acid levels and reduce reflux symptoms when consumed before meals.
• Aloe Vera Juice: Known for its soothing properties, aloe vera reduces inflammation in irritated esophageal tissues and promotes healing of the digestive tract lining. Look for pure aloe vera juice without added sugars or preservatives for best results.
• Ginger Root: A natural anti-inflammatory agent, ginger improves digestion and reduces nausea associated with hiatal hernia symptoms when consumed as tea or added to meals.

6. Breathing Exercises and Relaxation Techniques

Strengthening the diaphragm through controlled breathing exercises can help reposition the stomach:

• Diaphragmatic Breathing: Inhale deeply into your belly rather than your chest while lying down or sitting upright; this technique strengthens core muscles supporting the diaphragm’s function over time.
• Stress Management: Chronic stress worsens digestive issues by increasing abdominal pressure through tension or shallow breathing patterns. Incorporate relaxation techniques such as yoga poses (e.g., Cat-Cow or Sphinx pose), meditation sessions, or guided imagery exercises into your routine.

7. Physical Therapies for Structural Alignment

Physical therapies focus on restoring proper anatomical alignment disrupted by hiatal hernias:

• Osteopathic Manipulative Treatment (OMT): Techniques like myofascial release or muscle energy therapy target somatic dysfunctions contributing to hernias while improving mobility between thoracic cavity structures.
• Self-Massage Techniques: Gently massaging your upper abdomen twice daily encourages proper stomach positioning below the diaphragm opening; combine this with warm water exercises described below.

8. Baking Soda Solution for Occasional Relief

Baking soda mixed with water acts as an effective natural antacid by neutralizing excess stomach acid temporarily; however:

• Use sparingly due to its high sodium content which may cause fluid retention.
• Avoid long-term use without consulting healthcare professionals since overuse disrupts natural pH balance.

Preventive Measures for Sustained Wellness

Taking proactive steps can help prevent the worsening of hiatal hernia symptoms and reduce the risk of complications. Here are some effective strategies:

• Maintain Good Posture: Sit upright during meals and avoid reclining afterward.
• Avoid Heavy Lifting: Use proper lifting techniques and refrain from straining activities.
• Exercise Wisely: Engage in low-impact activities like walking or yoga.
• Quit Smoking: Reduce acid reflux risk by quitting smoking.
• Manage Weight: Maintain a healthy weight through diet and exercise.
• Wear Loose Clothing: Avoid tight clothes around the waist.
• Manage Stress: Practice relaxation techniques like meditation or deep breathing.

By adopting these preventive measures, you can significantly improve your quality of life and minimize the impact of hiatal hernia on your daily activities.

Moving Forward with Holistic Healing

Hiatal hernia doesn’t have to be a life-disrupting condition. By embracing natural remedies and integrating them into your daily routine, you can effectively manage symptoms and improve your overall digestive health. From lifestyle modifications and dietary adjustments to Traditional Chinese Medicine (TCM) practices like acupuncture and herbal remedies, there are numerous ways to address both the physical and emotional aspects of this condition.

At ACA Acupuncture & Wellness, we take pride in offering a compassionate, patient-centered approach that combines modern medical insights with time-honored traditional practices. Our goal is not only to help you find relief but also to empower you with the knowledge and tools needed for long-term wellness. Together, we can create a personalized treatment plan that supports your journey toward healing and a better quality of life.

FAQs

How to fix hiatal hernia naturally?

Natural methods to manage hiatal hernia include lifestyle changes such as weight management, eating smaller meals, and avoiding foods that trigger reflux. Techniques like self-massage, yoga, and the warm water method (drinking warm water followed by specific movements) may help reposition the stomach and reduce symptoms. Acupuncture and herbal remedies from Traditional Chinese Medicine can also support healing by balancing digestive function and reducing inflammation. 

What drink is best for a hiatus hernia?

Water is the best drink for hiatal hernia as it aids digestion and helps dilute stomach acid. Herbal teas like chamomile and ginger tea soothe the digestive tract and reduce inflammation. Aloe vera juice and low-fat plant-based milks such as almond or oat milk may also help neutralize acid and calm symptoms. It’s best to avoid alcohol, caffeinated beverages, carbonated drinks, and citrus juices as they can worsen reflux.

What herb helps hiatal hernia?

Herbs like marshmallow root and slippery elm are beneficial because they contain mucilage, which coats and protects the esophagus from stomach acid. Chamomile tea reduces inflammation and relaxes digestive muscles, helping to ease symptoms. Licorice root (deglycyrrhizinated form) also has anti-inflammatory properties that support digestive health. Cinnamon may help reduce gastric inflammation associated with hiatal hernia as well.

What is the root cause of a hiatal hernia?

A hiatal hernia occurs when weakened muscle tissue in the diaphragm allows the stomach to bulge upward through the hiatus. Causes include age-related weakening of the diaphragm, increased abdominal pressure from obesity, pregnancy, chronic coughing, or heavy lifting. Sometimes it may be due to congenital factors or injury to the diaphragm. The exact cause is often unclear but involves a combination of muscle weakness and pressure imbalance.

How to calm a hiatal hernia flare up?

To calm a flare-up, avoid lying down immediately after eating and elevate the head while sleeping to prevent acid reflux. Drinking warm water and practicing deep diaphragmatic breathing can help relax the diaphragm and reduce symptoms. Consuming soothing herbal teas like chamomile or slippery elm may ease inflammation. Over-the-counter antacids or natural remedies like diluted apple cider vinegar (if tolerated) can also provide relief.

Can apple cider vinegar help a hiatal hernia?

Apple cider vinegar, when diluted in warm water and taken before meals, may help balance stomach acid and improve digestion, potentially reducing symptoms like heartburn and acidity. Its anti-inflammatory properties might soothe stomach irritation. However, scientific evidence is limited, and it should be used cautiously, especially by those with ulcers or esophageal damage. Consulting a healthcare provider before use is recommended.