Acid reflux, or gastroesophageal reflux disease (GERD), can be an uncomfortable and persistent issue for many people. While medication is often prescribed, natural lifestyle and dietary changes can also be effective in managing symptoms. If you’re looking for ways to reduce reflux naturally, understanding the role of stress, meal timing, chewing habits, and diet adjustments can be key to long-term relief. 

What Causes Acid Reflux? 

Reflux occurs when stomach acid flows back into the oesophagus, leading to heartburn, discomfort, and irritation. Several factors can contribute to reflux, including poor digestion, weak lower oesophageal sphincter (LES) function, dietary triggers, and stress. 

By making small but impactful adjustments to your lifestyle and diet, you can naturally reduce reflux and improve your digestive health. 

Lifestyle Changes to Reduce Reflux 

1. Reduce Stress and Improve Mindful Eating 

Stress can increase stomach acid production and exacerbate reflux symptoms. To counteract this, consider: 

• Mindful eating – Eat slowly, chew thoroughly, and avoid distractions while eating. 

• Breathing exercises – Deep breathing techniques before meals can relax the digestive tract. 

• Gentle movement – Practices like yoga or walking after meals aid digestion and reduce stress. 

2. Meal Timing Matters 

When and how you eat is just as important as what you eat. To avoid reflux symptoms: 

• Eat smaller, more frequent meals – Large meals put pressure on the stomach, leading to acid reflux. 

• Avoid eating late at night – Give yourself at least 2-3 hours between your last meal and bedtime. 

• Stay upright after eating – Lying down after meals increases the likelihood of acid reflux. Try a short walk instead. 

3. Chewing Habits for Better Digestion 

Digestion begins in the mouth. Poor chewing habits can contribute to reflux by making food harder to digest. Try these tips: 

• Chew each bite thoroughly before swallowing to aid digestion. 

• Avoid gulping beverages while eating, as this introduces air into the stomach. 

• Choose soft, easy-to-digest foods if you’re experiencing a flare-up. 

Dietary Adjustments to Naturally Reduce Reflux 

Foods to Avoid 

Some foods can weaken the LES or increase acid production, making reflux worse. Limiting these can help: 

• Acidic foods – Tomatoes, citrus fruits, and vinegar can trigger reflux. 

• Spicy foods – Chilli, hot peppers, and strong spices can irritate the oesophagus. 

• Caffeinated beverages – Coffee, tea, and energy drinks may relax the LES. 

• Carbonated drinks – Fizzy drinks increase bloating, leading to more reflux. 

• Fried and fatty foods – These slow digestion and keep food in the stomach longer. 

Foods That Help Manage Reflux 

Incorporating reflux-friendly foods aid digestion and reduce irritation (please note everyone has different triggers): 

• High-fibre foods – Oats, brown rice, and whole grains help manage bowel motility. 

• Non-citrus fruits – Bananas, melons, and apples are gentle on digestion. 

• Ginger – A natural anti-inflammatory that soothes the stomach. 

• Healthy fats – Olive oil, avocado, and nuts (in moderation) support digestion. 

• Herbal teas – Chamomile, ginger, and liquorice tea may help reduce inflammation. 

For more personalised nutrition guidance, explore my nutrition coaching services. 

Practical Tips for Long-Term Reflux Management 

• Drink water between meals rather than with meals to prevent excess stomach distension. 

• Keep a food diary to identify personal triggers. 

• Elevate your head when sleeping to prevent acid from creeping up at night. 

• Maintain a healthy weight, as excess weight increases pressure on the stomach. 

Book Your Discovery Call Today 

Managing reflux naturally is possible with the right lifestyle and dietary changes. If you’re struggling with persistent symptoms and want a personalised plan, I’m here to help.