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5 Most Common Causes Of Heartburn

The Cabinet — 07.14.25
by Ale Lubezki

Heartburn is one of those symptoms many people accept as normal. You might laugh it off after a spicy meal or reach for the antacids in your nightstand without thinking twice. But like any symptom, heartburn is your body trying to tell you something.

Your body isn’t broken or working against you. It’s asking you to slow down and tune in.

Heartburn isn’t only about discomfort. Chronic acid reflux can disrupt digestion, damage your esophagus, and even affect your hormones and nervous system over time. Addressing the root causes can help you go beyond symptom management and support your gut, energy, and resilience.

While there are many potential contributors, these are 5 of the most common reasons you may be experiencing heartburn:

  1. Low stomach acid, not high

  2. Eating too quickly or while stressed

  3. Overeating or eating large meals late at night

  4. Food sensitivities and inflammatory triggers

  5. Gut dysbiosis and microbiome imbalances

Here’s how these root causes connect to your body and how you can begin to address them.

1. Low Stomach Acid (Yes, Low)

It’s a common misconception that heartburn is always caused by too much stomach acid. In reality, low stomach acid (hypochlorhydria) is a frequent driver of reflux symptoms.

Here’s why: Stomach acid is needed to properly digest food and signal the lower esophageal sphincter (LES) to close after you swallow. When acid levels are low, the LES may remain partially open, allowing stomach contents to reflux into the esophagus, causing that burning sensation.

Additionally, low acid means food sits in your stomach longer, leading to fermentation, gas, and pressure that can push contents upward.

Contributors to low stomach acid include:

Action steps:

2. Eating Too Quickly or While Stressed

Digestion starts in the mind before it begins in the stomach. If you’re eating on the go, scrolling your phone, taking bites between meetings, or eating while emotionally activated, your body is in sympathetic (“fight-or-flight”) mode, not the parasympathetic (“rest-and-digest”) state necessary for proper digestion.

When your body is stressed, it prioritizes survival, not digestion. This can lead to:

All of these factors can trigger reflux and heartburn.

Action steps:

3. Overeating or Eating Large Meals Late at Night

Eating large meals, especially close to bedtime, increases intra-abdominal pressure, making it easier for stomach contents to reflux into the esophagus, especially when lying down.

Additionally, your digestive system slows down at night as your body shifts into repair and restoration mode. Eating large, heavy meals late in the evening can disrupt this natural rhythm, leading to heartburn, bloating, and poor sleep.

Action steps:

4. Food Sensitivities and Inflammatory Triggers

Certain foods can relax the LES or increase inflammation in the gut, making reflux more likely. While triggers vary by individual, common culprits include:

Additionally, underlying food sensitivities (such as to gluten or dairy) can contribute to inflammation in the gut lining and slow digestion, indirectly contributing to reflux.

Action steps:

5. Gut Dysbiosis and Microbiome Imbalances

Your microbiome plays a significant role in digestion and motility. An imbalance in gut bacteria (dysbiosis) or conditions like SIBO (small intestinal bacterial overgrowth) can increase gas and bloating, leading to increased intra-abdominal pressure and reflux.

Dysbiosis can also contribute to inflammation in the gut lining and impaired digestion, which can perpetuate reflux symptoms.

Action steps:

Why Addressing Heartburn Matters

Heartburn isn’t just an inconvenience; chronic reflux can damage your esophageal lining, contribute to nutrient deficiencies, and reflect broader digestive dysfunctions that affect your energy, skin, hormones, and resilience.

Many people rely on acid-suppressing medications for symptom relief, but these do not address the root cause and can further reduce stomach acid, worsening the underlying problem over time.

If you’re looking for gentle, natural support while addressing the root causes, you might consider Hilma’s Occasional Heartburn + Indigestion. This herbal antacid relieves occasional heartburn and acid indigestion while promoting digestion, using a natural, drug-free formula made with five powerful ingredients to soothe the stomach. 

Your body is always communicating with you, even through heartburn. Supporting its messages with steadiness, stability, and compassion will always take you further than symptom suppression alone.

Be prepared with

natural solutions

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