How to support acid reflux naturally

Have you ever been kept awake by a burning sensation in your chest? You're not alone. Acid reflux, commonly known as heartburn or indigestion and less commonly known as gastooesophageal reflux disease (GERD) — is a common condition that affects millions of people worldwide. As a nutritionist, I have listened to the good people of Merseyside talk about the painful symptoms of GERD and many do not want to take the long-term medication offered, often in the form of proton pump inhibitors (PPIs). The good news? You can manage and reduce reflux naturally, and nutrition and lifestyle play a key role.

What Is Acid Reflux?

Acid reflux occurs when stomach acid flows back up into the oesophagus, irritating the lining and causing symptoms like:

• Heartburn giving you a burning sensation in the chest

• Regurgitation causing a sour or bitter taste in your mouth

• Bloating or burping

• Nausea after eating

• Chronic cough, hoarseness, uncomfortable sensation at the top of your oesophagus (throat)

Why Does Reflux Happen?

Here are a few common causes of acid reflux. Which ones might apply to you?

• Weak lower esophageal sphincter (LES): This valve should close after your food enters the stomach, but if it relaxes inappropriately, acid can escape.

• Overeating or eating too quickly

• High-fat or spicy foods

• Hiatal hernia

• Obesity or pregnancy

• Smoking or alcohol consumption

  
  

Natural Ways to Manage Reflux (number 5 is a game changer!)

Many reflux sufferers are offered PPI medication and you may have been too. But medications have side effects and many people want a more natural approach. You may already have noticed your own reflux trigger and some of the following may apply to you

1. Eat Smaller, More Frequent Meals

Large meals can put pressure on the LES. Try smaller meals throughout the day and note the effect on your symptoms.

2. Avoid Your Trigger Foods

Do any of the following trigger your symptoms?

• Spicy foods

• Fried or fatty foods

• Chocolate

• Caffeine

• Carbonated beverages

• Tomatoes and citrus fruits

  I suggest keeping a food diary to track your symptoms and identify personal trigger foods.

3. Stay Upright After Eating

Do you like a lie down after a meal? This makes it easier for stomach contents to flow backwards. Stay upright for at least 2–3 hours post-meal. You may need to move your last meal forward to avoid bedtime on a full stomach.

4. Maintain a Healthy Weight

Are you in the process of losing some weight? Keep going! Excess abdominal fat increases pressure on your stomach, encouraging reflux. Even a small amount of weight loss can significantly reduce symptoms.

5. Chew Your Food Thoroughly

This one is so important! Some people find that this alone produces a huge improvement in their symptoms. Digestion starts in the mouth. Slowing down and chewing well reduces the need for your stomach to overproduce acid. Try it for a week and see if you notice improvements! I suggest putting your knife and fork down between mouthfuls to remind you to chew for longer.

6.Manage Stress

Do you experience a lot of stress? Work? Relationships? Chronic stress negatively impacts digestion and increasing stomach acid production. Try to create a calm eating environment to get your body ready to digest. Anticipate your food: smell the cooking, imagine the taste. This gets your saliva flowing and primes the digestive process! Take a minute before your meal to breathe deeply (in for 4, out for 4), this reduces your stress response and engages the digestive process. Say ommm...

These simple adjustments can improve your digestion, reduce reflux symptoms and enhance your overall wellbeing. If you need more personalised guidance, get in touch.

Happy chewing!

Gillian

I hope she's chewed her food thoroughly