Acid Reflux: Causes, Symptoms & How to Find Relief Naturally

Acid reflux, also known as heartburn or GORD, is a common digestive issue that occurs when stomach acid flows back into the oesophagus. This can cause uncomfortable symptoms like burning in the chest, bloating, and a sour taste in the mouth. While it’s common, it shouldn’t be ignored—persistent reflux can lead to long-term damage if left untreated.

Why Stomach Acid Matters

Stomach acid plays a vital role in digestion. It helps break down food, supports the absorption of nutrients such as B12, iron, and magnesium, and protects against harmful bacteria. In many cases, reflux symptoms aren’t caused by too much acid, but rather acid being in the wrong place, or not being released at the right time.

Recognising the Symptoms of Acid Reflux

• Heartburn or burning in the chest

• Bad breath (halitosis)

• A sour or acidic taste in the mouth

• Bloating, nausea, or digestive discomfort

• Hoarseness or a persistent cough

Common Triggers of Acid Reflux

Acid reflux can be caused by many different triggers, including a combination of dietary, lifestyle, and physiological factors. These may include:

• Spicy or fatty foods, caffeine, alcohol, and fizzy drinks

• Eating too quickly or consuming large meals, especially late evening

• Smoking

• Stress and anxiety

• Pregnancy or hormonal changes

• Certain medications (e.g. NSAIDs i.e. ibuprofen)

• Digestive issues such as ulcers, slow stomach emptying, or gut imbalances

Understanding your own personal triggers is key to managing symptoms effectively.

Supporting Acid Reflux Naturally

🍽 Nutrition & Eating Habits

• Avoid common trigger foods where possible

• Eat smaller, more frequent meals and take time to chew thoroughly

• Stay hydrated—stomach acid production depends on water

• Herbal teas like chamomile, ginger, or marshmallow root can be soothing

• Take a few deep breaths before meals to help switch the body into “rest and digest” mode

🧘‍♀️ Stress Management

The digestive system is closely linked to the nervous system. When we’re stressed, digestion slows down. Calming practices such as breathwork, EFT Tapping, mindful eating, or switching off from screens while eating can significantly improve how your body processes food. It is very important to engage with the digestive process which starts before we eat, it begins when we thing about and smell food. So try not to rush or eat on the go. We need to be in the 'rest and digest' mode as much as possible during meals times.

🏃‍♀️ Movement & Posture

Gentle, regular movement can help improve digestion. However, high-impact exercise (like running) immediately after meals may worsen symptoms for some people. Good posture and avoiding tight clothing around the waist can also help reduce pressure and discomfort.

😴 Sleep & Evening Routine

• Avoid large or late-night meals—aim to finish eating 2–3 hours before bedtime

• Try elevating the head of your bed to prevent acid rising while you sleep

• Wind down with calming techniques like breathing exercises, journaling, or herbal tea to support both digestion and sleep quality

When to Seek Support

If you’re relying on reflux medication long-term, or symptoms are persistent, it may be time to look deeper. Acid-suppressing medications e.g. omeprazole, can be useful in the short term, but prolonged use may lead to nutrient deficiencies and other health issues. A personalised approach can help address the underlying cause, rather than just managing the symptoms.

Final Thoughts

Acid reflux can be driven by many different triggers, but the good news is that small, consistent changes to your diet, lifestyle, stress levels, and routine can make a big difference. If symptoms continue, don’t hesitate to seek professional support, I am an accredited reflux practitioner and able to create individualised plans which effectively address the causes of reflux, and provide effective management as well as restore your own natural digestive capacity.