Advice for living with acid reflux, and how to sooth it

Here, nutritionist Tina Prajapat explains how mindful eating, stress management, and simple lifestyle tweaks, can make a real difference

How can I tell which foods are triggering my acid reflux?

Keeping a food diary and logging what you eat alongside your symptoms can help identify your personal triggers. Symptoms may appear within minutes or be delayed by a couple of hours.

Common trigger foods include high-fat foods, chocolate, coffee and other caffeinated drinks, tomatoes, peppermint, spicy foods, citrus fruits, fizzy drinks, and alcohol. These foods may contribute to reflux because they can relax the lower oesophageal sphincter (LOS), increase stomach acidity, or slow stomach emptying.

Also note portion size. Larger meals increase pressure on the LOS, making regurgitation more likely. Our bodies are generally better adapted to digest food during the day than late at night, so it’s also worth noting when you eat as well as when symptoms occur.

Can the way I eat (not just what I eat) make a difference to acid reflux symptoms?

Yes. How you eat can be just as important as what you eat! Before eating, take a moment to focus on your meal – its appearance, smell, and taste. This helps trigger the cephalic response. When we think about food, we send messages down via nerves to the digestive system to start releasing digestive secretions before we’ve even eaten anything.

It’s also where the saying ‘it’s making my mouth water’ comes from – the thought of food can start saliva production (which contains amylase, an enzyme that begins breaking down carbohydrates). This is also why it’s important to chew your food thoroughly until it’s mushy; it gives saliva and the amylase enough time to mix with it.

Chewing is actually the very first stage of digestion. With that in mind, thorough chewing makes food easier to digest and reduces the workload on the rest of the digestive system.

I’ve been told to avoid lots of foods for acid reflux, do I really need to cut them all out?

No. Reflux triggers are highly individual, so not everyone reacts to the same foods or drinks, which is why keeping a food diary can be useful in identifying what’s triggering your symptoms. Remove one suspected trigger for seven days, then gradually reintroduce it to see whether symptoms return.

It might also be a combination that’s causing reflux. Drinking large amounts with meals increases stomach volume, similar to overeating, which can put pressure on the LOS and increase the chance of reflux.

Identifying your personal triggers is important because unnecessarily avoiding many foods can increase the risk of nutrient deficiencies and food anxiety, while missing the true cause of your symptoms.

Is there a link between stress, emotional wellbeing, and acid reflux symptoms?

Stress and emotions have a huge impact on the digestive process. When we’re stressed, it causes our nervous systems to shift from their ‘rest-and-digest’ (parasympathetic) state into the ‘fight-or-flight’ (sympathetic) response.

When we’re in a sympathetic or stressed state, our digestive system is suppressed and digestion slows. Slower digestion means food remains in the stomach for longer, increasing pressure and potentially making reflux symptoms worse.

An example of this is when stress causes a dry mouth: the reduction in saliva and the digestive enzymes it contains immediately starts the process of digestive insufficiency.

What’s the best way to support my digestive health if I’m living with regular acid reflux?

One of the most important things you can do is support your nervous system, which plays a key role in digestion. Before each meal, sit in a calm environment – not at your desk, in front of the TV, or scrolling through your phone. Take a few minutes to relax; this can include box breathing or alternate nostril breathing.

Including a small amount of bitter food, such as rocket, at the start of your meal may help stimulate digestive secretions.

Don’t drink too many fluids while eating, and be mindful of overeating. Pause throughout your meal and ask yourself whether you’re satisfied, especially before reaching for another helping or dessert. Avoid eating too late at night, and leave a few hours between your evening meal and going to bed.

A handy tip for nighttime is to sleep on your left side, as this helps keep your stomach below the LOS, reducing the risk of stomach contents moving up