top of page

Acid reflux.

At the connection between your throat (esophagus) and your stomach is a one-way valve, the lower sphincter. This is designed to open, allowing food to come through, and then close and seal, stopping it from coming back up. If this opens too much or doesn't close, food can "reflux" back into the esophagus. Acid reflux is known as GERD in chronic cases, and its symptoms include heartburn, an acid taste in your mouth, wind, burping, and bloating. I'm keeping my summary short and sweet by bullet pointing the foods that cause reflux, other causes of reflux, and some recommendations to manage it.

Foods that cause people issues:

  • Chilli/spicy foods

  • Citrus fruits

  • Dark chocolate

  • Tomatoes

  • Caffeine (tea/coffee)

  • Fried foods

  • Carbonated drinks

  • Alcohol

  • Peppermint

  • Onions/garlic


  • Smoking (relaxes the sphincter)

  • Being overweight (the muscular support of sphincter is stressed if overweight)

  • Some medications (irritate the esophagus or relax the sphincter)

  • Anti-inflammatory pain killers (ibuprofen/aspirin)

  • Worse at night (no gravity pulling the food down)

So, here are some quick-fire recommendations:

  • Stop smoking and limit alcohol intake

  • Maintain a healthy weight

  • Avoid trigger foods

  • Don’t eat 3 hours before bed

  • Don't consume food with a stressful mind - stop, take 5 deep breathes, center yourself, then sit and slowly enjoy your food

  • Chew until the food is the consistency of apple sauce

  • Consume small frequent balanced meals

  • Wedge up your mattress at the posts by your head if the night is an issue

  • Stand up/sit up after meals

  • Limit intense exercise in the hour before/after eating

  • Wear clothes that are loose around the waist

  • Supplements: Licorice, aloe, l-glutamine, magnesium, zinc carnosine

  • Speak to a doctor if necessary

There is also a clear overlap between acid reflux and digestive issues such as IBS. Consider taking a low FODMAP nutritional approach, or taking an overall holistic approach to your gut health - which is what we coach at live. on The Gut Reset.

Do you want to take me on as a coach?

I spent over two eyars writing the most comprehensive guide to intermittent fasting, and you'll find it on your local Amazon!


bottom of page