5 ways to reduce reflux and heartburn

As a naturopath, I specialize in helping individuals reduce uncomfortable symptoms from gastrointestinal issues like acid reflux and heartburn. Acid reflux occurs when digestive acids travel from the stomach to the oesophagus, creating an uncomfortable burning sensation in the chest area. Some less common symptoms of reflux include, a persistent sore throat (without a cold), hoarse voice, persistent dry cough, post-nasal drip, and sinus issues. Unfortunately for many, stress and poor dietary choices have led to a spike in the number of people suffering from acid reflux and heartburn. However, there are a few simple steps you can take that can help reduce acid reflux and heartburn.

Overeating

Reducing your portion size is essential to reducing acid reflux and heartburn. The problem with larger portions is that it can take longer to digest that meal, causing more pressure in the stomach, which leads to the oesophageal sphincter lifting, allowing food mixed with acid or acid vapours to enter the oesophagus. Eating smaller more frequent meals can help.

Eating Slowly

Eating slowly is important for many reasons. When you eat slowly, you give your stomach more time to tell your brain when it’s full, which can prevent overeating (discussed above). Eating too quickly can also mean you do not produce enough stomach acid to digest your meal, you do not chew each mouthful enough, meaning it is harder to break it down. Eating quickly can also lead to you swallowing air, this extra gas can lead to increasing pressure in the stomach and even painful gas and cramping as it travels through the intestines.

Low Stomach Acid

Low stomach acid is actually a common cause of acid reflux and heartburn. When the stomach does not have enough acid, food lingers in the stomach too long. This will cause the fermentation of food and increase pressure, leading to reflux. Low stomach acid can be corrected with proper supplementation and lifestyle modifications, such as reducing stress, eating more bitter foods, drinking enough water, eating mindfully and avoiding processed and fried foods.

Stress

Stress and anxiety can worsen symptoms of acid reflux and heartburn. This can occur when our bodies are in a “fight or flight” response, which causes blood to be shunted away from the stomach and to the legs, arms and brain, so we can fight or flee from a predator. This is an evolutionary survival tool, however it can become problematic when there are no predators or threats to our safety and blood is taken away from the digestive organs when we are eating. Practicing stress reduction techniques such as yoga and meditation can be beneficial in reducing and managing stress. Plus eating mindfully at a table, without TV or devices, chewing enough, taking some deep breaths before eating and even taking a moment to be grateful for the meal in front of us, will help get us into “rest and digest”. This is essential for proper digestion and to prevent reflux and heartburn.

Dysbiosis

Dysbiosis is a term used to describe an imbalance of your intestinal bacterial flora. Dysbiosis is often caused by excessive consumption of antibiotics and a poor diet. This can lead to an inability for the body to break down food properly resulting in acid reflux and heartburn. Consuming a probiotic supplement, eating fermented food, and taking prebiotics can help restore balance to your gut flora and in turn, improve digestion and reduce acid reflux and heartburn.

By following these five simple steps, you can help reduce uncomfortable symptoms of acid reflux and heartburn. Taking proactive steps to manage your health is the best way to improve the function of your gut and improve your symptoms.

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A bit about me!

 I am Danielle Elliott a qualified Naturopath and the owner of Tummy Rescue.

I have been helping kids & adults improve their health for over 16 years, with the last 11 years concentrating on helping patients with any kind of gut disorder. I began focussing on everything gut related after my husband was diagnosed with Crohn’s Disease. And lucky I did……as my husband and both our kids have Coeliac Disease and my daughter has a dairy allergy.

So…. I am well and truly where I am meant to be!

I love being able to help people to soothe and calm their symptoms, investigate the causes and support and improve their gut function.

I also get to write educational pieces to train practitioners and am often interviewed for podcasts and summits, which is another really rewarding part of my work. I love educating people (this is something I do in every consult), because I do believe knowledge is power. It gives you the tools to make the changes you need to!

So, when you opt-in to my E-book, you are beginning on a journey of learning and discovery, of how you can reduce your symptoms of bloating, gas & pain and improve your gut health.

I would be honoured to help you along the way.

Danielle xoxo