Learn Ways to Reduce or Reverse Reflux Symptoms
In this blog you will learn ways to reduce or reverse reflux symptoms once and for all. If you suffer from reflux, you know how annoying and uncomfortable it can be. The good news is that there are ways to decrease the symptoms naturally. Reflux can be a debilitating condition, but with the right treatment and lifestyle changes, it is possible to heal and find relief.
My Journey
It’s been about 10 years since I was diagnosed with GERD and LPR, which then lead to a frightening diagnosis of Barrett’s Esophagus. I was prescribed Protonix and told to take it for life. I was offered no other information. Everything I learned from that moment on came from my own research and the motivation to heal.
I knew, based on my research and side effects I was having, that taking medication wasn’t the best option for my health, so I decided to things into my own hands instead of relying on conventional medicine and medication for a quick fix. Instead, I relied entirely on diet and lifestyle to reverse my chronic reflux symptoms. I’ve been able to enjoy life for the past 10 years without the worry reflux. I definitely encourage you to look at your options and decide what’s best for you and your body.
I spent a year allowing my body to heal from reflux, and it was a year that I would happily repeat if ever necessary. Through dedication to my health and wellbeing, I was able to transform my life for the better. From learning about healthy eating habits to exercising regularly, this journey taught me how important it is to take care of ourselves.
I’ll cover some of the most effective methods that I used to reverse my reflux symptoms. One essential thing to remember is that it takes time, patience, and motivation to heal.
Contents
1. Common Causes of Reflux
2. Foods to avoid
3. Foods to eat
4. Supplements
5. Gut Health
Common Causes of Reflux
Reflux is a condition that affects many people and can have many causes. One of the main causes is when the lower esophageal sphincter (LES) becomes weak or malfunctions, allowing stomach acid to enter the esophagus. Understanding the possible underlying causes of reflux is important in order to properly treat reflux and prevent it from happening in the future.
The following may contribute to reflux:
- Certain foods and medications
- Food sensitivities
- Stress
- Microbiome imbalance
- Weak lower esophageal sphincter
- Hiatal hernia
- H. Pylori
Eating healthy food is essential for healing the body. Quality protein, fresh vegetables and fruit, and healthy fats are all important components of a healing diet. Eating these foods can help to repair the body and improve overall health. They provide essential nutrients that can help to reduce inflammation, boost immunity, and promote healing. Eating quality proteins can help to rebuild muscle tissue while fresh vegetables and fruits provide antioxidants that can protect cells from damage. Healthy fats are also important as they provide energy and are needed for proper cell functioning.
Foods to Avoid
Eating healthy is an important part of any healing journey but so is avoiding certain food triggers, even if they are of the healthy variety. But it can be difficult to know which foods to avoid while healing, as there are many common food triggers that can cause reflux symptoms and inflammation. It is essential to be aware of these common food triggers in order to ensure that you are avoiding foods that may hinder your healing process. Some of the foods listed below cause symptoms by relaxing the LES. Some of these foods contribute to reflux by causing gas and bloat which then weakens the LES and other foods can cause issues due to their overly acidic nature which irritates damaged tissue.
- Caffeine
- Alcohol
- Onions
- Garlic
- Fried foods
- Fatty foods
- Tomatoes and tomato-based sauces
- Spicy foods
- Chocolate
- Dairy
- Citrus
- Peppermint
- Carbonated beverages
While it may seem like the list of foods to avoid is long, there are many other nutritious and delicious foods that you can enjoy while still avoiding potential food triggers. Read on…
Healthy Foods to Include
As I mentioned above, eating healthy food is essential for healing the body. Quality protein, fresh vegetables and fruit, and healthy fats are all important components of a healing and sustainable diet. Eating these foods can help to repair the body and improve overall health. They provide essential nutrients that can help to reduce inflammation, boost immunity, and promote healing. Eating quality proteins can help to rebuild muscle tissue while fresh vegetables and fruits provide antioxidants that can protect cells from damage. Healthy fats are also important as they provide energy and are needed for proper cell functioning.
Try to get a nice balance of the foods listed below. This will ensure you are supporting your body while healing.
- Fresh or frozen vegetables and fruit (eat lots!).
- Leafy greens such as dandelion, spinach, kale.
- Pastured chicken and eggs.
- Grass-fed beef and pork.
- Wild-caught fish.
- Nuts (almonds are a good source).
- Seeds such as chia, hemp, flax.
- Oils such as olive, avocado, grapeseed, coconut (in moderation).
Supplements
Using supplements can make an amazing difference in repairing irritated and damaged tissue while facilitating a sense of calm. Responding to the body’s needs in a positive manner is important and with supplementation, we can help reach that goal. A proactive approach to aid our bodies towards optimal health is always worthwhile!
Here is a list of the supplements that I used to help reverse my symptoms. Please do your due diligence and talk to your doctor or pharmacist to ensure these supplements are right for you.
L-Glutamine is a powerful antioxidant. It has been shown to help with gut inflammation which can, in turn, assist in decreasing reflux symptoms. Marshmallow Root, an herb, can be used as a tea, powder, or capsule and has been shown to soothe irritation and inflammation in the digestive tract.
DGL (Deglycyrrhizinated Licorice) is typically a chewable tablet. It is known for its ability to relieve inflammation and irritation in the stomach.
Aloe Vera Juice. Pure aloe vera can also soothe an irritated gut lining. Look for pure aloe vera juice with no added sugars.
Slippery Elm Bark. Comes in powder or capsule form and is soothing, coating and calming.
Probiotics. One thing many reflux sufferers have in common is a lack of good bacteria (balanced microbiome). Probiotics can help put the good in and crowd out the bad, unwanted, bacteria and fungus.
These supplements are just the beginning. Studies have shown that those suffering from chronic symptoms may have deficiencies in other nutrients, as well. These nutrients can help make a real difference in improving your symptoms and overall health. It’s definitely worth looking into!
Magnesium
Vitamin B12 and folate (and all B’s in general)
Vitamin D (it is always best to get a vitamin D test before supplementing)
Omega 3’sIf you need help with supplements, here is a list of my favorite brands and a link to receive a 25% discount on your first order.
These supplements are just the beginning. Studies have shown that those suffering from chronic symptoms may have deficiencies in other nutrients, as well. These can help make a real difference in improving your symptoms and overall health. It’s definitely worth looking into!
If you need help with supplements, here is a list of my favorite brands and a link to get a discount.
Gut Health
Last but certainly not least gut health must be addressed. Most people with chronic conditions and symptoms suffer from compromised gut health. This means that the gut may have imbalanced microbiome, inflammation, or other issues that can cause problems absorbing nutrients. Nutrients are the backbone of good health.
Eat a balanced diet: Consume plenty of fruits and vegetables and avoid processed foods. Whole foods such as fresh fruits, vegetables, and whole grains should be the focus of your diet as they are packed full of essential fibers, vitamins, and minerals.
Consume probiotic-rich foods: Probiotics are live bacteria that help to support gut health. Include probiotic-rich foods, such as yogurt, kefir, sauerkraut, pickled vegetables, and kimchi, in your diet.
Limit added sugars in the diet: Added sugars feed bad bacteria in the gut, so try to minimize consumption.
Reduce stress: Stress can affect the balance of microbes in the gut. Prolonged stress can lead to inflammation in the gut and other issues.
Incorporate prebiotics into your diet: Prebiotics are indigestible fibers found in foods such as bananas, onions, garlic, leeks, and asparagus.
Summary
Decreasing the symptoms of reflux doesn’t have to be complicated. Instead, it just takes some knowledge and the willingness to make the effort!
- Understand the causes of reflux
- Reduce common trigger foods
- and focusing on gut health are all great steps to take towards reversing any reflux. Don’t hesitate to give it a try—you can do this!