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.