How to treat reflux naturally

Gastro-oesophageal reflux (acid reflux) is a common issue, and medications for this are widely used in developed nations.

Yet many people don't realise it's also something that can be hugely improved with simple lifestyle medicine strategies!

(please note this post is about reflux in adults, not babies, which is very different)

Chances are if you complain of reflux symptoms to your doctor, you'll be offered a medication such as a proton pump inhibitor (PPI), aka losec

While these have their role in certain conditions, research shows they are over prescribed, and are not without risk

✔️Reflux is far more common in Western countries (up to 30% of adults, compared to less than 5% in Asia) - implying lifestyle plays a huge role, and also should be first line treatment

✔️Reflux is when acidic stomach contents go backwards into our oesophagus, and cause irritation and damage.

Normally a one way valve between these stops stomach acid from going back up, yet if this relaxes when it shouldn't, reflux occurs

Lifestyle causes of reflux can include :

✔️being overweight

✔️pregnancy

✔️smoking

✔️high fat meals

✔️eating too close to bedtime

✔️a diet high refined carbs (especially white bread) and sugar

✔️alcohol

✔️stress

✔️some medications

✔️H pylori infection (a bacteria in the stomach that can also cause ulcers - this is easy to test for on a stool test)

Hiatus hernia are also a common cause

And following on from this, there are many ways to improve reflux naturally!

These include

✔️ boosting your fibre intake (this can reduce reflux by up to 30%)

✔️eating slowly, and enjoy eating with others (improves digestion by helping us relax)

✔️eat until 80% full rather than over full

✔️drink fluids between meals rather than with meals (avoids over filling the stomach)

✔️identify trigger foods and try eat less of these.

✔️sometimes elimination diets (cutting triggers out, then reintroducing one at a time) can help

✔️common trigger foods include peppermint, chocolate, caffeine, milk, citrus, tomatoes, high fat foods, added sugar, spicy foods, fizzy drinks and refined carbs such as white bread

✔️cut out alcohol (can halve the risk of reflux)

✔️aim for a plant focused diet (antioxidants and fibre in plant foods help reflux)

✔️try a walk after meals to stimulate digestion

✔️practice diaphragmatic breathing (this strengthens the diaphragm muscle, which helps the 'valve', it also reduces stress, which improves digestion)

Why not try some of all of these tricks, and see how they help! And the bonus is, they're also great for the rest of your health too 😊

Note - do not stop medication for reflux without talking to your doctor, and please also see them if symptoms don't improve! Reflux meds often also need to be reduced slowly, or rebound hyper-acidity can result. This is best done in discussion with your doctor, alongside lifestyle changes, if appropriate to do so.