Reflux Relief the Natural Way: A Nutritional Therapist’s Guide to Healing from Within

By Holly Rothschild

*Disclaimer: This article is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. The information provided reflects the perspective of a qualified nutritional therapist and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your GP or other qualified healthcare professional before making changes to your diet, lifestyle, or medication. The views expressed in this article are those of the author and do not necessarily reflect the views of Yondera.*

Today’s world is fast-paced – we’re always on the go, with somewhere to be and not enough time. This can negatively impact us in a variety of ways, but today, we’re talking about food, digestion and how we can look after ourselves when it comes to that horrible feeling we know as reflux. In a life full of espresso-fueled mornings, working lunches and relentless stress, the prevalence of ‘reflux’ has quietly become widespread. It’s easy to ignore those subtle warning signs – but if you’ve ever felt that familiar burning sensation after a meal, or woken up with a sour taste in your mouth, you’re not alone. 

Reflux is incredibly common, but that doesn’t mean it should be part of your daily life.  

When those signals turn into daily discomfort - like bloating, chest burning, or a lump in your  throat – it’s time to pay attention. After all, burning pain after a lovely meal, a constant sour taste,  or nights of disrupted sleep from reflux is not the kind of “gut feeling” anyone wants. 

What Exactly Is Reflux?  

For some, reflux is a fleeting annoyance. For many others, it’s turned into a chronic, exhausting  cycle that steals the joy from meals, disrupts sleep and erodes confidence around food. 

If you’re dealing with reflux regularly, also known as Gastro-Oesophageal Reflux Disease (GORD), it’s your body’s way of whispering that something isn’t quite right. 

Reflux happens when the lower oesophageal sphincter (LOS), the muscular valve separating your  stomach from your oesophagus, fails to stay tightly closed. This allows stomach acid to rise into  the oesophagus, causing that familiar burning behind the breastbone, which is no one’s favourite feeling. 

Though often used interchangeably, reflux and indigestion are different but overlapping  conditions. Here’s a simple way to tell: if the pain or burning is above the bottom of your  breastbone, it’s likely reflux; if it’s below that point but above your belly button, it’s probably  indigestion. 

Reflux isn’t just about heartburn. Other symptoms include: 

• Sour or bitter taste in the mouth 

• Food regurgitation 

• Dry cough or bad breath 

• Difficulty swallowing or feeling of a lump in the throat 

• Chest tightness 

• Fatigue or disrupted sleep 

• Excessive burping 

• Hoarseness 

• Bloating 

• Nausea

Symptoms often worsen when you lie down, bend forward, or eat too close to bedtime. 

Common Factors That Can Worsen Digestion and Reflux  

• Stress: Chronic stress can seriously disrupt your digestion. The intricate connection  between your nervous and digestive systems affects stomach acid and enzyme  production, often slowing digestion and intensifying symptoms. 

• Low stomach acid: Contrary to popular belief, reflux is sometimes caused by low  stomach acid, as it reduces digestion, which leads to fermentation and pressure that  pushes acid upwards. 

• LOS Dysfunction: The valve between your stomach and oesophagus should act as a one way gate. If it weakens or relaxes inappropriately, reflux occurs as the stomach content  can flow back up.  

• Processed diets: Sugar, fried foods, alcohol, and acidic or spicy meals often trigger  symptoms. 

• Low digestive function: Low acid, poor enzyme production, or imbalanced gut flora  impair digestion. 

• Small Intestinal Bacterial Overgrowth (SIBO): Excess bacteria colonise where they  shouldn’t, causing bloating, gas, and upward pressure. 

• Lifestyle habits: Late-night meals, lying down after eating and eating on the go can  disrupt digestion. Smoking, and being overweight also increase risk. 

• Medication overuse: Frequent use of acid blockers, NSAIDs (non-steroidal anti-inflammatory drugs), or regular antacids can negatively affect digestive health.  

• Physical conditions: Hiatus hernia or pregnancy can physically compromise stomach space and function. 

• Stomach ulcers: These interfere with digestion and cause discomfort. 

• Helicobacter pylori infection: This bacterial infection in the stomach contributes to digestive issues and ulcers. 

A Growing Problem  

If you’ve grabbed a bottle of Gaviscon lately, you’ve probably noticed the price tag creeping up.

Inflation, rising ingredient  and production costs, supply chain issues, and the dominance of a handful of big brands in the market all play a part. With more of us self-medicating for heartburn and indigestion, this high demand leads to climbing prices.  

But here’s the truth: your body is asking for your attention, and relief is closer than you think. It doesn’t have to come from quick-fix medications. Lasting relief is possible, without living on antacids and Gaviscon. 

As a nutritional therapist passionate about helping people take back control of their reflux, I’m here to share how small changes to your diet and lifestyle can calm the fire, soothe your gut, and restore balance from within. 

Finding the root cause of reflux is the key to lasting relief. Medications may ease symptoms  temporarily, but they often don’t address what’s driving the problem. These causes can be highly  individual, and once we support the underlying issues, rather than just masking symptoms, that’s when real healing can finally begin.,

Soothing Reflux from the Inside Out  

Start by reducing foods that can weaken the LOS or increase stomach acid production, such as: 

• Coffee, fizzy drinks, and alcohol 

• Tomatoes 

• Vinegar 

• Spicy foods 

• Fried foods 

• Ultra-processed meals 

• Full-fat dairy (for some people) 

Not all of these will trigger symptoms for everyone. Using a process of elimination and careful reintroduction helps identify your personal triggers. 

Crucially, it's not just about what’s on your plate – it’s also about how you eat it. 

We all know life moves fast, but that hectic pace is having a real impact on our digestion. Did you know that about 20–30% of your stomach acid is released during the cephalic phase of digestion  – the stage before you even start eating?

This phase is triggered by the sight, smell, thought, and taste of food. Your brain signals your stomach to prepare for digestion well before your first bite. 

Our ancestors had the luxury of time: cooking over fires, fully engaged with their meals, allowing  this phase to work properly. Today, working lunches, eating on the go, or snacking while distracted by screens cause those important sensory signals to be lost or ignored. This means digestion doesn’t get the early jumpstart it needs. Taking a moment to slow down and truly connect with your food can transform your digestive  health – and how you feel overall. 

Lifestyle Tips That Can Make a Big Difference  

• Eat mindfully: Slow down, put away screens, chew thoroughly, and try putting your knife  and fork down between bites. 

• Avoid eating close to bedtime: Aim for a 2–3 hour gap before lying down. 

• Elevate your head while sleeping: This helps prevent nighttime reflux. 

• Stay hydrated: Sip water consistently, aiming for 2 litres throughout the day.

• Prioritise stress relief: Practice breathwork (especially before meals), yoga, or spend time  in nature. 

• Move after meals: Even a short walk aids digestion. 

Tuning In Is the First Step Toward Healing  

If you’re dealing with reflux, remember – it’s a signal. With the right support, relief  is absolutely possible. 

If you’re tired of living on Gaviscon, endlessly Googling what to eat, or avoiding your favourite meals out of fear, consider working one-on-one with a nutritional therapist to uncover the root cause of your symptoms. 

Healing starts with slowing down, tuning in, and giving your digestive system what it needs to thrive. The more you listen, the more empowered your choices become.

Reflux doesn’t have to rule your life. With a few mindful changes, you can enjoy food again, sleep better, and have more energy. The key is to listen, nourish, and give your body the time it needs to heal.

Photo credit: Karola G from Pexels

Words by Holly Rothschild