5 Ways to Reduce Acid Reflux (Without Reaching for the Antacids Straight Away)
If you’ve ever had that burning sensation in your chest after a meal, you’ll know acid reflux isn’t exactly an enjoyable experience. I’ve been there myself that uncomfortable mix of bloating, heat, and “why did I eat that” regret.
While occasional reflux is normal, frequent flare-ups can really impact your daily comfort and of course your gut health. Here are five simple, practical tips to help calm things down.
1. Eat Smaller, Slower Meals
Big meals can put pressure on your stomach and push acid upward into your oesophagus. Eating smaller portions, chewing thoroughly, and taking your time reduces this pressure. Try putting your fork down between bites not only does it help digestion, it also makes you more aware of fullness cues.
2. Avoid Trigger Foods (But Don’t Fear All Foods)
Common triggers include spicy dishes, citrus, tomatoes, coffee, chocolate, and alcohol. But remember, triggers can vary from person to person. Keep a short “reflux diary” for a couple of weeks to see which foods affect you most you might be surprised at what’s fine and what’s not.
I have a food diary template you may find helpful.
3. Don’t Lie Down After Eating
Gravity is your friend here. Aim to stay upright for at least 2–3 hours after meals to prevent stomach acid from creeping upward. If reflux often hits at night, try slightly elevating the head of your bed by about 10–15cm.
4. Manage Stress Levels
Stress doesn’t cause reflux directly, but it can make symptoms worse by affecting digestion and muscle tension in your oesophagus. Simple practices like a 5-minute breathing exercise before eating, gentle yoga, or a short walk can help your body move into “rest and digest” mode.
5. Support Your Gut Health Long-Term
A balanced gut can help reduce overall inflammation, which may play a role in reflux symptoms. Focus on fibre-rich veggies, fermented foods (if tolerated), and healthy fats. And remember, hydration matters too! Sip water throughout the day, but avoid chugging large amounts during meals.
These tips can make a real difference, but if reflux is frequent, severe, or affecting your quality of life, check in with a healthcare professional. Sometimes, persistent reflux can signal something more serious, like gastroesophageal reflux disease (GERD).
Your gut is trying to tell you something, trust and listen to it.
With love and balance, my Friends x
