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If you’ve ever experienced a burning sensation in your chest after a meal, along with a sour taste in your mouth, you’ll know how unpleasant acid reflux can be. Acid reflux occurs when stomach acid flows back up into the oesophagus. Normally, the ring of muscle at the top of the stomach known as the lower oesophageal sphincter closes tightly after a meal to prevent any backflow of acid.

But with reflux, the sphincter doesn’t close properly, and small amounts of acid escape back up into the oesophagus. The tissues here aren’t designed to cope with stomach acid, hence the burning sensation known as heartburn. In this article we’re looking at how to naturally support acid reflux and healthy digestion, so you can enjoy your meals with ease.

The difference between occasional reflux and chronic heartburn

Around 1 in 4 US adults experience occasional heartburn and reflux but some people go on to develop a chronic version called GORD (Gastro-Oesophageal Reflux Disease). Symptoms of GORD include frequent acid reflux, heartburn, a sour taste, belching, bloating, bad breath, dry cough, hoarseness, and damage to tooth enamel.

It’s important to note that reflux doesn’t always cause heartburn though. Some people experience silent reflux, also known as laryngopharyngeal reflux [2]. This happens when both the lower and upper oesophageal sphincters don’t close properly and acid reaches the throat. Silent reflux is characterised by a sour taste, a sore or painful throat, croaky voice, and persistent cough – but no heartburn.

Common triggers that make reflux worse

Common triggers for acid reflux include:

Large meals and overeating: heavy meals can put pressure on the ring of muscle at the top of the stomach, making it easier for acid to escape up into the oesophagus.

Eating too quickly: eating on the go means your stomach has to respond quickly with either too much acid or not enough – either way, it’s a dysregulated response that can contribute to reflux.

Stress: stress puts your nervous system into a state of “fight or flight” which downregulates digestive processes and can lead to discomfort after meals.

Pregnancy: reflux is common in the last trimester of pregnancy as the growing baby puts pressure on the mother’s stomach.

Hiatus hernia occurs when a small part of the stomach pushes up through the diaphragm, making reflux more likely.

Medications, alcohol, and food triggers like peppermint, chocolate, fizzy drinks, and coffee, that affect the activity of the lower oesophageal sphincter.

The role of stomach acid and why low acid can be an issue

Stomach acid is there to break down food into smaller particles, release nutrients ready for absorption in the small intestine, and kill off any potentially harmful organisms that we might have accidentally ingested.

Contrary to popular belief, reflux isn’t always caused by too much acid. In fact, low stomach acid can be just as problematic. If there isn’t enough acid in the stomach, food can stagnate and ferment causing wind, bloating, and increased pressure on the oesophageal sphincter. This becomes more common with age because we naturally produce less gastric acid as we get older.

Lifestyle habits that help reduce reflux naturally

Try these lifestyle habits to reduce the risk of acid reflux and support comfortable digestion:

Take time with meals. Make sure to engage your senses – sight, sound, smell, and taste – so your brain and tongue can send the message to your stomach that food is on its way. Sit down to eat, chew food thoroughly, and rest for a few minutes after eating.
Be mindful about portion sizes and try 4 smaller meals rather than 3 large ones.
Avoid common triggers like alcohol, chocolate, fizzy drinks, caffeine, and spicy food.
Don’t eat late at night and allow at least 3 hours between your last meal and going to bed.
If reflux is worse at night, raise your head slightly with an extra pillow.

Supplements that can support digestion

A natural way to support digestion and reduce the risk of acid reflux is to use digestive enzymes. Digestive enzymes are proteins that break food down into smaller parts, ready for absorption in the small intestine.

Different enzymes work on different types of food. Proteases break down proteins into their constituent amino acids. Amylases work on carbohydrates, and lipases break down fats.

Foods like pineapple and papaya are naturally rich in protease enzymes, while botanicals like fennel and artichoke can aid comfortable digestion.

Digestive enzymes may be useful if you’re experiencing:

Bloating after eating.
Trapped or excessive wind.
Reflux and indigestion.

How prebiotics and probiotics can help balance the gut

Prebiotics and probiotics also aid comfortable digestion. Probiotics are the microbes that live in and on our bodies and have beneficial effects on our health. The largest community of probiotics resides in the gut as part of the gut microbiome, where they aid digestion and nutrient absorption.

Prebiotics are what feeds and nourishes the probiotics. Fibre-rich foods like oats, lentils, vegetables, and kiwi fruit are rich in prebiotics.

Having the right balance of prebiotics and probiotics supports a diverse gut microbiome and a healthy environment in the digestive system.

When to consider extra digestive support

If you’re experiencing excess wind, bloating, indigestion, acid reflux, or sluggish or irritable bowels, it’s time to consider extra digestive support from digestive enzymes, prebiotics and probiotics.

Natural reflux support from Ethical Nutrition

Our range of gut health supplements offers natural support for reflux and healthy digestion.

Starting with digestive enzymes, our Digestive Enzyme blend combines 10 different plant-based enzymes with soothing botanical extracts of fennel seed and artichoke leaf. Designed to support the digestion of proteins, carbohydrates, fats, and fibre, this formula aids the breakdown of food in the stomach and small intestine.

Have you ever been told your iron levels are low, or advised to take an iron supplement after a blood test?

Iron deficiency is common, affecting up to 30% of the global population . Supplements are often used to restore iron levels or support increased needs during certain life stages.

But many people quickly notice that not all iron supplements feel the same. Some can cause nausea or constipation, whereas others are easier to tolerate.

So what’s the difference?

In this article, we’ll explore how iron is absorbed, why some forms are harder on digestion, and how to choose the most suitable option for you.

Why Iron Status Can Become Low

Low iron is not always just about what you eat. In many cases, it comes down to how well your body absorbs iron and how much it needs at that time.

Iron from food exists in two main forms: haem and non-haem iron.

Haem iron (from animal foods like meat and fish) is generally well absorbed

Non-haem iron (from plant foods like legumes, grains and leafy greens) is less easily absorbed and more affected by the rest of your diet

This is because non-haem iron must first be converted into a form your body can absorb. At the same time, certain compounds in foods can reduce how much iron you take in. These include:

Phytates (found in wholegrains and legumes)
Polyphenols (in tea, coffee and some plant foods)
Calcium, when consumed alongside iron

On the other hand, nutrients like vitamin C can help support the absorption of non-haem iron from food (3).

Digestive health also plays a role. Stomach acid helps release iron from food. When stomach acid is reduced—through ageing or medications like PPIs—iron absorption may be affected.

Why Iron Supplements Often Cause Digestive Symptoms

One of the main reasons people stop taking iron supplements is digestive discomfort. A big part of the issue is that not all the iron you take is absorbed. The remaining portion stays in the gut and may cause side effects in the following ways:

It can irritate the gut lining, contributing to nausea or stomach discomfort.
It can affect the balance of gut bacteria .
It may also affect bowel habits, frequently leading to constipation.

Types of Iron Supplements

Iron supplements generally fall into two main categories: iron salts and chelated iron.

Iron salts, such as ferrous sulfate and ferrous fumarate, dissolve quickly and release iron rapidly. However, the iron that remains unabsorbed stays in the digestive tract, which is why these forms are often described as ‘harsh’.

Chelated iron works differently. Rather than existing as a free mineral, iron is bound to amino acids, which helps protect it during digestion and reduces unwanted interactions in the gut.

What Is Iron Bisglycinate?

Iron bisglycinate is a form of chelated iron bound to two molecules of the amino acid glycine. This structure helps stabilise it as it moves through the digestive system, making it a ‘gentle iron’ .

If you’d like to explore this further, read our article on how chelated minerals influence absorption.

Iron Bisglycinate vs Ferrous Fumarate vs Ferrous Sulfate

Iron bisglycinate
Ferrous fumarate/sulfate

Chelated iron
Iron salt

Gentler on digestion
More commonly associated with side effects such as constipation

Better absorbed
Lower absorption compared to chelated iron

Often effective at lower doses
Often used at higher doses

Is More Iron Always Better?

Iron absorption is tightly regulated by a hormone called hepcidin. After taking iron, hepcidin levels increase, which can reduce the absorption of additional iron for up to 24 hours . This is why taking very high doses daily isn’t always the most effective strategy.

How to Choose the Right Iron Supplement

Consider the form (bisglycinate vs sulfate), the dose of elemental iron, and your current status. Those who may benefit from a gentler form include:

Women of reproductive age & pregnant women
Those following plant-based diets
People with sensitive stomachs
Endurance athletes

Factors That May Support Iron Absorption

Separate tea, coffee, and calcium from your supplement to maximize uptake . While Vitamin C helps with food-based iron, its impact on high-quality supplements may be less significant . Emerging research also suggests certain probiotics may support iron conversion in the gut .

Final Thoughts

The best iron supplement isn’t necessarily the one with the highest dose, but the one you can take consistently without discomfort.

Struggling With Side Effects from Iron Supplements?

If you’ve been prescribed iron and find it hard to stick with because of side effects, you’re not alone, and you don’t necessarily have to push through.

For confirmed iron deficiency, standard oral iron salts are often used first line. However, if side effects are difficult to tolerate, guidelines support adjusting the dosing strategy or considering alternative forms.