What causes acid reflux - and 7 ways to relieve it naturally

What causes acid reflux - and 7 ways to relieve it naturally

Did you know acid reflux affects about 1 in 5 people? Many of these experience symptoms of heartburn or silent reflux.

The modern approach to acid reflux is to prescribe Proton Pump Inhibitors (PPIs). In fact, they're among the top 10 prescribed drugs in the world.  

PPIs work by blocking the enzyme in the wall of the stomach that produces acid. 

Why is reducing stomach acid a problem?

Because our stomach acid is CRITICAL for a healthy gut – we need it to absorb nutrients, digest and break down our food, and maintain a healthy ecosystem of bacteria - a healthy gut microbiome. 

The irony is the FDA recommends no more than three 14 day treatment courses of PPIs in a one year time period. Yet millions of people are prescribed PPIs for years with no plan made to transition off them.   

Here are 3 side effects everyone should know about reflux and heartburn medications. Studies have shown that use of PPI’s result in: 

1.     Decreased nutrient absorption - Use of PPIs is linked to an increased risk of deficiencies in vitamin B12, vitamin C, calcium, iron, and magnesium. 

2.     Impaired digestion – the reduction of stomach acid via the use of PPIs leads to poor digestion, as stomach acid is necessary to digest food. Ironically, many of the side effects listed for PPIs are abdominal pain, diarrhea, flatulence, and constipation. 

3.     Overgrowth of bad bacteria – sufficient stomach acid is needed to protect against bacterial infections and maintain a healthy intestinal pH. A 2013 study also found a significantly increased percentage of individuals with small intestinal bacterial overgrowth (SIBO) among PPI users. Those who used PPIs also had an increased chance of bacterial infections of Clostridium difficile, Campylobacter, Salmonella, Shigella, Listeria, and community-acquired pneumonia. 

So what do we do instead? Firstly it's important to understand the causes of acid reflux. 

The top 3 triggers of acid reflux are:

·        Certain foods - common food triggers of reflux and heartburn include dairy, spicy foods, citrus fruits, tomato, sugar, alcohol, artificial sweeteners, soft drinks, and wheat. Food intolerances can sometimes be challenging to work out as reactions can be delayed by up to 72 hours. In this case, an IgG food intolerance test is helpful to identify hidden triggers. View more information about food intolerance testing, or about my Gut Health Practitioner Services.

·        Insufficient stomach acid and/or digestive enzymes - healthy pH levels of acid in the stomach, and pancreatic enzymes are essential for strong digestive function and to break down our food adequately. These can be impaired by stress, poor food choices, age, and certain medications. 

·        Gut microbiome imbalance - our digestive system needs a balance of both 'good' and 'bad' bacteria in the gut, particularly in the large intestines. At times, the small intestines can be overgrown with 'bad bacteria' otherwise known as Small Intestinal Bacterial Overgrowth (SIBO). This can result in the production of methane and hydrogen gases in the gut, along with symptoms such as burping, bloating, belching, and acid reflux. Another hidden trigger can be helicobacter pylori - a bacterial infection that leads to reflux-type symptoms. 

So what do we do about it? 

Here are 7 tips for dealing with acid reflux: 

1. Remove the offending foods - use an IgG intolerance test if you have trouble working it out on your own (or if you suspect a food but need concrete evidence to motivate you to remove them from your diet). Enjoy a diet rich in fresh wholefoods - join my Healthy Gut Space Facebook Group to learn about the Healthy Plate Formula! 

2. Restore and support digestion with digestive aids such as digestive enzymes, ginger tea, or lemon water.

3. Get relief with natural remedies that ease symptoms of heartburn, reflux, or silent reflux naturally without reducing stomach acid. These can include slippery elm, aloe vera, DGL, baking soda, or certain essential oils. View our range of essential oils.

4. Try intermittent fasting - constant snacking increases the likelihood of undigested food fermenting in the stomach, leading to indigestion and reflux. Allow a gap of 3-4 hours between meals to enable the stomach to be fully empty. 

5. Chew chew chew! Improper chewing is a common culprit of reflux and indigestion. Chewing is the first step to proper digestion and triggers the flow of digestive juices and enzymes. 

6. Reduce stress - stress slows the movement of food through the digestive tract and the production of stomach acid. In fact, it's a common factor in SIBO as it affects the function of the intestinal valves and flow of bacteria between the small and large intestines. Read more about relieving stress and anxiety.

7. Get tested! A stool gut microbiome test will help you to understand the state of your digestion and underlying causes. It also identifies bacterial overgrowth (SIBO), parasites, candida, digestive function, leaky gut, inflammation, and other gastrointestinal markers.

So there you have it - 7 tips to help you get to the root cause of acid reflux and heal your digestion in the long term. 

Got questions? To learn more about how I can support you, view my Gut Health Practitioner Services.

Not yet ready for stool testing but want to kickstart your gut health? If you prefer a more holistic mind, body and life approach to gut health, the Healthy Gut Reset may be the right program for you.

My Healthy Gut Reset program is a powerful, proven 8 week program for women who are ready to beat the bloat, boost energy and digestion, and be the better, healthiest versions of themselves. Learn more about how to love your gut and change your life.

Or join my community in the Healthy Gut Space facebook group for more healthy gut tips!