The Best Exercises for Digestion & Acid Reflux
Ever feel a pressure in your chest while on a run or mid-workout? That might not be just “pushing too hard”—this can actually be a sign of reflux. Many people pause or avoid exercise when symptoms like this show up, unsure of how to move their body without making things worse.
But here’s the good news: exercise can absolutely support digestion and reflux relief when done with the right strategies in place.
Movement doesn’t need to be intense or complicated to help your body feel better. Whether you’re managing GERD, LPR, IBS, or just general digestive discomfort, this guide will walk you through what types of movement are most supportive—and how to approach them in a way that works with your gut, not against it.
Why Movement Helps Digestion
When your body moves, so does your digestive system. Physical activity encourages the muscles in your intestines to contract, supporting food transit and regular bowel movements. It also improves circulation, which helps digestive organs function more efficiently.
And remember: movement doesn’t need to be intense to be helpful. Gentle, consistent activity often supports digestion far better than a hard workout that leaves you feeling depleted or flared up.
Exercise & the Gut Microbiome
The gut microbiome is a diverse community of bacteria, fungi, and other organisms that live in your digestive system—and impact everything from inflammation to immunity to how you feel after meals.
While nutrition plays a key role in supporting your gut, movement is another essential part of the puzzle. Research shows that physical activity can:
Increase microbial diversity
Reduce inflammation in the gut
Support the integrity of the gut lining
Enhance immune system modulation
Exercise creates a more favorable environment for beneficial bacteria to thrive, helping to build a more balanced and resilient gut.
Movement Calms the Nervous System (And That Helps Digestion)
The gut-brain connection is real—and it plays a major role in how you digest food, respond to stress, and recover from flare-ups. When your nervous system is overwhelmed or dysregulated, digestion often takes a back seat.
Movement helps bring the body back into balance. It can:
Support vagus nerve function (a key player in digestion)
Shift your body out of “fight or flight”
Boost mood by releasing endorphins and norepinephrine
Help you feel calmer and sleep more deeply
Intentional breathwork—like equal-time breathing (inhale for 5, exhale for 5)—can enhance this effect. You can layer it into your movement or practice it on its own.
Bonus tip: Diaphragmatic breathing has also been shown to support the laryngopharyngeal sphincter—the valve that keeps stomach contents from rising. Taking a few deep breaths before working out can help reinforce this natural barrier.
Reflux Symptoms During Exercise: What’s Actually Happening?
If you’ve felt tightness in your chest, throat irritation, or regurgitation during movement, you’re not alone. These symptoms don’t mean that exercise is a problem—they’re simply signs that your body needs a more tailored approach.
Some types of movement, certain positions, or poor timing can increase pressure in the stomach or encourage reflux. The good news? You can stay active and still feel great by following a few key strategies.
Reflux-Friendly Strategies for Moving Your Body
1. Be mindful of meal timing
Try to wait at least 1–2 hours after eating before doing moderate to vigorous exercise. If you’re just going for a walk, 30–60 minutes may be enough. Everyone’s digestion timeline is different—tune in and adjust based on how you feel.
If you’re doing a strenuous workout—like running, cycling at a high intensity, or lifting heavier weights—you may want to allow closer to 2–3 hours after a meal to give your body more time to digest and reduce the risk of reflux symptoms.
Some people find they feel best working out on an empty stomach, especially for lighter movement or shorter sessions. But if you’re planning to exercise for longer than an hour or do something very strenuous, a small, reflux-friendly snack beforehand can help maintain energy without overwhelming digestion. Good options include a banana, plain oats, or rice crackers about an hour before movement.
2. Stay upright during exercise
Lying flat, bending deeply, or flipping upside down can increase the risk of reflux—especially if you’ve eaten recently. Focus on exercises that keep you upright and gently engaged.
Tip: If you're attending a workout class, let your instructor know you may need to modify a few positions. Most are happy to support your needs.
3. Breathe with intention
Breath-holding increases pressure in your abdomen, which can trigger reflux. Focus on smooth, steady breathing throughout your workout. Inhale through your nose, exhale through your mouth, and check in with your breath regularly.
We often forget to breathe properly during exercise, which can unintentionally push us into a more activated, “fight or flight” state. Your breath is one of your best tools—use it.
Support your breath and digestion with guided breathwork and gut-directed meditations inside the FLORA App—designed to help you move with more ease.
4. Choose comfy clothing
Tight waistbands, compression gear, or snug leggings can put pressure on your midsection and worsen reflux symptoms. Choose clothing that’s soft, flexible, and allows your belly to move freely.
The Best Types of Movement for Digestion & Reflux Relief
Gentle resistance training
Strength-building is great for long-term digestion support, but stay mindful. Use light weights, controlled movement, and avoid straining, bracing, or breath-holding.
Yoga (with modifications)
Yoga supports digestion and nervous system balance, but some poses may need to be adjusted. Avoid strong inversions or anything overly compressive.
Need reflux-friendly workouts you can feel confident doing? You’ll find gentle yoga sculpt classes and safe strength sessions inside the FLORA App
Walking
A 15–30 minute walk can do wonders for digestion. It helps stimulate your GI tract, reduce bloating, and bring your body into a more parasympathetic (rest and digest) state. A gentle post-meal walk is especially helpful.
Cycling
Cycling engages abdominal muscles, which helps stimulate the digestive process and encourages the movement of stool through the intestines. Just make sure your posture is upright—avoid leaning forward or putting pressure on your abdomen.
Pelvic floor exercises
These subtle movements can improve abdominal coordination and bowel regularity. Try:
Seated Kegels
Lying pelvic tilts
Breath-coordinated floor work
Often overlooked, these are especially helpful for those managing constipation or IBS.
FAQs: Reflux & Exercise
Do I have to avoid exercise if I get reflux symptoms?
Not at all. Your body likely just needs some adjustments in timing, intensity, or position. You can absolutely stay active without worsening your symptoms.
What should I eat before working out if I have reflux?
Stick with light, easy-to-digest options like banana, unsweetened applesauce, oatmeal, or toast. Skip acidic, fatty, or spicy snacks.
Can I do yoga with reflux?
Yes—with modifications. Avoid compressive or inverted poses, especially close to mealtime. Gentle, upright flows are perfect.
What’s the best time of day to exercise?
This varies by person, but many feel best working out in the late morning or a few hours after a meal. Some prefer exercising before breakfast—it depends on your rhythm and what feels best in your body.
Final Thoughts
Movement can be one of the most supportive tools for digestion and reflux—when it’s done with care. You don’t need intense cardio or strict routines to see results. A short walk, a modified yoga session, or simply breathing with awareness may be all your body needs to feel more balanced.
Focus on consistency over intensity. The goal isn’t to do more—it’s to move in ways that help you feel calm, supported, and connected to your body again.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms
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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó
