Acid reflux (GERD) can feel like a fire you can’t put out—burning in the
chest, sour taste, coughing at night, and a constant worry about what will
trigger it next. While medications have their place, many people get real
relief by fixing the daily habits that drive reflux in the first place.
Below are five natural, practical remedies that actually work for a lot of
folks—especially when you stack them together. Use this as a starting
point, and always check with your healthcare provider if you take
medications or have ongoing symptoms.- Eat Smaller, Earlier, and SlowerThe simplest “remedy” is often the most powerful. Meal size and timing
determine how much pressure builds up in your stomach. Big, late meals
stretch the stomach and push acid upward—especially when you lie down soon
after.
What to do:
–
Aim for 3 smaller meals with 1 light snack, not two giant meals.Stop eating 3 hours before bed. This reduces nighttime reflux
dramatically.Practice the “half-plate pause”: eat half your meal, rest for two
minutes, then decide if you need more.Chew thoroughly and put the fork down between bites—less air swallowed
means less pressure.
Why it works: Lower volume = lower pressure at the lower esophageal
sphincter (LES), the valve that keeps acid where it belongs.- Choose Low-Trigger, Low-Acid Foods (and Build Simple Plates)Certain foods relax the LES or irritate the esophagus. You don’t need a
perfect diet—just a calm one.
Generally soothing choices:
–
Proteins: grilled chicken/turkey, fish, eggs, tofu, lentilsCarbs: oatmeal, brown rice, quinoa, whole-grain toastVeggies: zucchini, green beans, spinach, carrots, sweet potatoFruits: bananas, melons, apples, pears, berries (limit citrus at first)Fats: small amounts of olive oil, avocado
Common triggers to test minimizing:
–
Fried/greasy foods, heavy cheese/cream saucesTomato-heavy dishes, raw onion/garlic, hot peppersChocolate, mint, alcoholLarge coffees and carbonated drinks
Pro move: Build plates with lean protein + cooked veg + calm carbs.
Keep seasonings gentle (ginger, basil, oregano, smoked paprika). Track what
you tolerate for 10–14 days—personal patterns matter more than any list.- Use the “After-Meal Walk” and Gentle Core SupportActivity is a natural antacid. A 10–15 minute walk after your biggest meal
speeds gastric emptying and helps keep acid down. It’s one of the easiest,
most reliable habits you can add today.
Bonus: gentle core strategy
Chronic slouching and tight belts raise abdominal pressure. Try this
sequence once or twice daily:
–
Stand tall, unlock your knees, and lengthen the spine.Take 5 slow breaths, long exhale (4-in / 6-out).Do 10–15 pelvic tilts (tuck/untuck) or cat-cow on hands and knees.Loosen waistbands after meals.
Why it works: Better posture and light movement reduce stomach pressure
and reflux episodes—without medication.- Ginger, Alginates, and DGL: Targeted Natural AidsSome natural supports have a solid track record when used correctly.
Ginger: A classic for calming the stomach and supporting motility. Try
fresh ginger slices simmered 8–10 minutes or a ginger tea bag after meals.
Start mild to test tolerance.
Alginates (from seaweed): Often found in over-the-counter “raft-forming”
formulas. Alginates can create a floating barrier on top of stomach
contents, reducing post-meal reflux, especially when lying down. Follow
label directions and check with your clinician if you’re on other meds.
DGL (deglycyrrhizinated licorice): Used before meals to support the
esophageal and stomach lining. Look for DGL specifically (it removes much
of the compound that can raise blood pressure). Chewable tablets or powders
are common. Consult your provider if you have blood pressure or medication
concerns.
How to use:
–
Start with one option for 1–2 weeks so you can tell what’s helping.Pair with the core habits above; supplements work best as add-ons, not
stand-alones.
– An Evening Tea Ritual to Reduce Late-Night RefluxA warm, non-mint herbal tea in the evening helps in three ways: it replaces
trigger drinks (alcohol/soda), promotes a calmer stomach, and becomes a
ritual that signals “kitchen closed,” cutting late-night grazing.
How to do it right:
–
Choose a reflux-friendly herbal blend (skip mint if mint triggers you).Sip 30–60 minutes after dinner; avoid chugging large volumes right at
bedtime.Combine with a bed incline (raise the head of your bed 6–8 inches) and
a screen-free wind-down routine.
Why it works: You’re stacking behaviors—lighter evenings, calmer
digestion, earlier kitchen close, and better sleep—each of which reduces
reflux.Putting It All Together (Simple 7-Day Plan)
–
Day 1–2: Shrink dinner portions by 25% and stop eating 3 hours before
bed. Add a 10–15 minute after-meal walk.Day 3–4: Swap soda/beer for a calming evening tea. Track your personal
triggers.Day 5: Test an alginate product with your largest meal (if appropriate
for you).Day 6: Try ginger tea after lunch.Day 7: Raise the head of your bed and review your notes—what clearly
helped?
Most people feel a meaningful difference within a week when they
consistently stack these habits. Keep what works, ditch what doesn’t, and
adjust portions and timing to your schedule.Need Personalized Help?
Tired of guessing which foods and routines work for your body? Get
tailored guidance, grocery lists, and simple meal frameworks from Nutritionist
Jay Holt. I’ll help you calm reflux while keeping food enjoyable.
Email: jay@therefluxcoach.com
Prefer quick video tips and simple recipes? Subscribe to my YouTube channel
for practical guidance on reflux-friendly eating, sleep, and weight
management:
YouTube: https://www.youtube.com/channel/UCOekIrft5agP9DxrsEEyhGwReady for the Next Step?
Support your routine with a reflux-focused tea blend many people find
helpful as part of their daily plan.
Buy Barrett’s Tea: www.barrettstea.com
Questions or coaching? Email jay@therefluxcoach.com and subscribe on
YouTube: https://www.youtube.com/channel/UCOekIrft5agP9DxrsEEyhGw
