Understanding Acid Reflux: A Comprehensive Guide to Managing and Stopping Symptoms
Years ago, when I was a nutrition student at Boston University, my digestive health issues were at their worst. I felt totally lost as to what to eat or how to eat due to my GERD (Gastroesophageal Reflux Disease)/Acid reflux and IBS. Everyday, I felt overwhelmed and confused by my symptoms and how to manage them. Despite countless tests and physicians who told me “everything was fine”, I knew something was wrong. It was when my doctors were at a loss as to how to help me, that I knew I needed to take my health into my own hands.
Fast forward to today - I’m a Gut Health Registered Dietitian and Founder of FLORA Nutrition. I founded FLORA Nutrition to help others find relief from symptoms and optimize their health/happiness. My method for Reflux Relief is rooted in science and based on the foundation that nutrition should be evidence-based and personalized. But most importantly, due to my firsthand experience with Acid Reflux,
I understand what you are going through and I have been where you are.
I want to share this guide to empower those suffering to understand their condition and utilize ways to help heal. First, I will share with you the causes, symptoms, and diagnosis to help you understand what is happening in your body. I will then dive into effective strategies for managing and stopping acid reflux that I not only used to heal myself, but have utilized in healing thousands of clients who have struggled just like you.
Understanding Acid Reflux
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder affecting millions worldwide. Characterized by the backward flow of stomach acid into the esophagus, it can lead to discomfort, pain, and complications if left untreated. Acid reflux often occurs when the lower esophageal sphincter (LES), a ring of muscle between the esophagus and stomach, relaxes inappropriately or weakens. However, other factors may put pressure on the LES or contribute to reflux such as H pylori infection, Hiatal Hernia, slow gastric emptying, or irregular eating habits. This backglow of reflux allows stomach acid and occasionally stomach contents to flow back into the esophagus, causing irritation and inflammation of its lining.
Symptoms/Warning Signs: While acid reflux is most commonly associated with a burning sensation in the chest or the throat, other symptoms include:
Chronic Cough
Difficulty Swallowing (Dysphagia)
Regurgitation
Excessive Mucus/ Throat Clearing
Thoracic Pain
Hoarseness/ Sore Throat
Diagnosis: There are several different diagnoses for reflux disorders that have slightly different symptoms and experiences. The three most common diagnoses are Acid Reflux, GERD, and LPR. Click here to read more about each condition and see which experience is most similar to your own.
Common Causes:
Several factors contribute to the development of acid reflux, including…
1. Diet: Certain foods and beverages can trigger reflux symptoms, and understanding your personal triggers can significantly help to alleviate pain. Start getting curious about certain spices, citrus, caffeine, alcohol, and fatty foods that may exacerbate your reflux.
2. Stress: Stress has been identified as a root cause of Acid Reflux. When your nervous system is dysregulated and you are in chronic “fight or flight,” it can impact the function of your LES and change stomach acid production leading to reflux symptoms.
3. Lifestyle Factors: Obesity, smoking, and poor posture can increase the risk of acid reflux.
4. Medical Conditions: Hiatal hernia, LES issues, pregnancy, and certain medical conditions like scleroderma, thyroid conditions, gallbladder disease, and gastroparesis can predispose individuals to acid reflux.
5. Medications: Some medications, including NSAIDs, calcium channel blockers, and certain antidepressants, may relax the LES or irritate the esophagus, leading to acid reflux.
Diagnosis
If you suspect you have reflux, it's crucial to consult a healthcare professional for an accurate diagnosis. Diagnosis typically involves a combination of medical history, symptom assessment, and diagnostic tests, such as:
1. Endoscopy: A procedure in which a flexible tube with a camera is inserted into the esophagus to visualize any inflammation or damage.
2. pH Monitoring: Measures the amount of acid in the esophagus over a 24-hour period to assess acid reflux severity.
3. Esophageal Manometry: Evaluates the function of the esophageal muscles and LES.
4. Barium Swallow: Evaluates the swallow function, presence of Hiatal Hernia, and other esophageal issues.
Managing and Stopping Acid Reflux:
The body has an incredible ability to heal itself and the inflammation/irritation that may have resulted from reflux. Incorporating dietary and lifestyle modifications, in addition to strategic supplementation and necessary medications, you offer your body the tools it needs to heal.
Dietary Changes:
Make Avoid trigger foods/beverages and opt for foods that can help heal your esophageal lining. Rather than thinking of eliminating foods, think of making swaps to foods that are both reflux-friendly and ones you personally enjoy.
Mealtime Hygiene: Surprising to most, eating hygiene has nothing to do with the ingredients of your meals, but everything to do with the timing, amount, and environment in which you eat them! Improving your eating hygiene has been shown to greatly improve digestion and can help reduce reflux symptoms. For a deep dive into this concept, check out “Mastering Mealtime with GERD. How to Eat to Prevent Acid Reflux.”
Keeping a food log & noticing where triggers pop - this is very helpful to review w/ a Reflux-Specialized Dietitian.
Stay hydrated with water and limit carbonated/caffeinated beverages.
Maintain a healthy weight. Both an underweight or overweight physical status impacts the body’s digestive system function and may drive reflux symptoms. Creating balanced, healthy meals is crucial to achieving a healthy weight. For some healthy, reflux-friendly meal ideas, use my free 3-day meal plan.
2. Evidence-Based Lifestyle Tools:
Elevate the head of the bed to prevent nighttime reflux. A great pillow I recommend to clients is Reflux Guard Elevated Pillow. Use code FLORA for a 10% discount!
Maintain an upright posture during meals and 1h after. Avoid lying down immediately after eating.
If applicable, Quit smoking and limit alcohol consumption.
Mindful eating / developing a flexible meal time schedule. This is key for preventing excessively large meals at night and nighttime snacking!
3. Stress Management:
Stress is a root cause of reflux symptoms and stress reduction is a cricuial part of symptom relief. Managing stress with meditation, yoga, journaling, walks, deep breathing, etc. can be a beneficial tool for your healing. For a plethora of yoga flows and guided meditation, my app, FLORA, offers stress reducing resources and nutrition tips to healing from acid reflux.
4. Strategic Supplements:
In practice, I utilize targeted supplementation and vitamins to heal the esophageal lining, address nutritional deficiencies, and even decrease stress. Supplements are tailored to a patient’s specific needs, and I would highly recommend working with a practitioner before integrating these products into your routine. We regularly use…
Alginates to create a preventative barrier at the top of the stomach. Alginate therapy has been lifechanging for many of my clients with GERD, LPR, hiatal hernia, and more. I personally recommend an alginate called RefluxRaft - Check it out here!
Mucilaginous herbs (i.e. slippery elm, DGL) to reduce inflammation and protect inflamed tissues
Vitamin replenishment (reversing deficiencies that may occur with PPI use)
Natural Prokinetics (i.e. ginger, artichoke) may help support healthy digestive flow and improve gastric emptying
5. Medical Management: What Your MD Will Most Likely Do
In severe cases or when medications and lifestyle changes fail to provide relief, surgical options like fundoplication may be considered to reinforce the LES.
Over-the-counter antacids neutralize stomach acid and provide short-term relief.
H2 receptor antagonists (H2RAs) and proton pump inhibitors (PPIs) reduce acid production.
Acid reflux can significantly impact quality of life, but with the right approach, it is manageable and treatable. By understanding the causes, symptoms, and effective strategies for managing and stopping acid reflux, individuals can take control of their digestive health and experience relief from discomfort and complications. Remember, consulting with a healthcare professional is essential for personalized guidance and treatment recommendations tailored to your specific needs. Don't let acid reflux hold you back – take proactive steps towards a healthier, symptom-free life today ⬇️
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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 | YouTube | Instagram | TikTok | Pinterest |
Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin
