Do you often feel a burning sensation in your chest or throat after meals, or when lying down or bending over? If so, you are probably in the top 25% of the UK population. suffering from “heartburn” caused by acid reflux or its more chronic form GERD (gastroesophageal reflux disease).
Although medications like omeprazole, lansoprazole, and pantoprazole (proton pump inhibitors or PPIs) may offer short-term relief, prolonged reliance on these medications does not address the cause. deep. In fact, suppressing stomach acid with PPIs can compromise digestive health and hinder your body’s ability to absorb essential nutrients and protect itself against pathogens.
Let’s take a look at why acid reflux occurs, the positive and negative effects of PPIs, and natural ways to manage and prevent heartburn through nutrition and lifestyle.
Acid reflux is an extremely common digestive condition that affects up to 1 in 4 adults in the UK.
Acid reflux occurs when stomach contents, including stomach acid, flow back into the esophagus, causing a burning sensation in the chest and throat. Several factors can contribute to the development of acid reflux:
▪️Certain foods and drinks: Spicy or fatty foods, citrus fruits, tomatoes, chocolate, caffeine and alcohol can trigger acid reflux in some people.
▪️ Lower esophageal sphincter (LES) weakness: The LES is a ring of muscle that separates the esophagus from the stomach. When it weakens or relaxes, it allows stomach acid to flow back into the esophagus.
▪️ Overeating: Eating large meals or lying down right after a meal can increase your risk of acid reflux.
▪️Being overweight or pregnant: Excess weight, especially around the abdomen, can put pressure on the stomach and contribute to acid reflux. Pregnancy can also cause increased pressure on the stomach.
▪️Tuxedo: Tobacco smoke can weaken the LES and contribute to acid reflux.
▪️Certain medications: Certain medications, such as antihypertensives, antihistamines, and some asthma medications, can relax the LES or irritate the esophagus, leading to acid reflux.
▪️Medical conditions: Conditions such as hiatal hernias, scleroderma, and diabetes can affect the function of the esophagus and increase the risk of acid reflux.
Should I take proton pump inhibitors (PPIs) for acid reflux?
1. GERD (acid reflux)
PPIs are often prescribed as a short-term solution to reduce stomach acid production, allowing the esophagus to heal and repair itself from the effects of heartburn.
2. Gastric ulcers
Occur when excess stomach acid damages the inner lining of your stomach. PPIs can help heal and prevent ulcers that form after taking nonsteroidal anti-inflammatory drugs (NSAIDs).
3. H. pylori
PPIs are prescribed because they reduce stomach acid and allow antibiotics to work more effectively and kill harmful bacteria.
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What are the risks of taking PPIs?
What is the best way to stop PPIs?
▪️ Slowly reduce PPIs: Reduce consumption over 2 to 4 weeks (the higher the dose, the longer the reduction).
▪️ Focus on nutrition: Avoid alcohol, caffeine, chocolate, cow’s milk, high-fat feet and orange juice.
▪️ Practice relaxation: Deep breathing improves vagal stimulation, promoting digestion and facilitating peristalsis.
How can I treat acid reflux naturally?
✅ Consider functional testing
When you suffer from digestive symptoms such as acid reflux for a prolonged period of time, it is essential to identify the root cause and identify or rule out underlying health conditions.
Stomach acid and heartburn can be symptoms of intestinal infections or dysbiosis (an imbalance in the gut microbiome). The H pylori bacteria is a common culprit of intestinal infections and can lead to stomach ulcers, gallbladder problems and heartburn.
Our comprehensive stool tests accurately identify imbalances or pathogens in your system.
✅ Follow an anti-inflammatory diet
An anti-inflammatory diet is essential for improving stomach acid levels and reducing heartburn. Try to avoid refined sugar, artificial ingredients, fried foods, gluten, dairy, soy, peanuts, corn, refined vegetable oils and processed foods.
Most people notice a reduction in acid reflux symptoms when they eliminate these foods from their diet.
✅ Limit carbohydrate consumption
Certain carbohydrates, especially refined carbohydrates and sugars, tend to be common triggers for acid reflux. Low-carb diets can also lead to weight loss, which can reduce pressure on the stomach.
✅ Try Apple Cider Vinegar (ACV)
Mix 1 to 2 tablespoons of apple cider vinegar in a cup of water and drink about 10 minutes before each large meal. Apple cider vinegar contains natural acetic acid which helps reduce the pH (acidity) of the stomach environment and activates the vagus nerve which activates the production of stomach acid, bile and enzymes pancreas to digest food more efficiently.
✅ Make positive changes to your lifestyle
There are many simple “tricks” you can try: use blocks to raise the head of your bed four to six inches (to help keep stomach acid in), avoid overeating (smaller portions ), don’t eat late at night, make sure you chew your food well to aid digestion.
✅ Reduce stress
Chronic stress and poor sleep can lead to inflammation in your body and interfere with your digestion, increasing your risk of heartburn. To naturally improve your stomach acid levels, it is important to reduce stress and improve your sleep.
Develop a nighttime routine that works for you. Stay away from electronic devices and stressful activities and eat several hours before bed. Sip herbal tea and unwind with relaxing activities. Aim for 7 to 9 hours of sleep each night.
✅ Consider a Liver Detox
Improve your liver and gallbladder health by following a personalized nutrition and lifestyle action plan and/or a detox program. Reducing the load on your liver can contribute to better digestion and balanced stomach acid production, easing acid reflux symptoms.
Book a free discovery call
Speak to one of our expert practitioners to find out how we can help you treat acid reflux.
YOUR HEALTH. YOUR CHOICE.
Although PPIs can be effective for short-term relief from acid reflux, natural strategies offer a more holistic approach with long-term effects. Taking a balanced, mindful approach to nutrition and making simple changes to your lifestyle not only helps prevent symptoms, but also promotes a healthier digestive system. Remember, it is essential to consult a functional medicine doctor or nutritionist for personalized advice, especially if you are taking it. PPI.
At Nutrition Diets, we specialize in restoring gut health using the functional medicine approach: 1) expert individual therapy; 2) personalized nutrition and lifestyle plans; 3) easy functional testing at home.
We offer a thorough clinical assessment via convenient online consultations. Getting started is simple and free. Take action today to get your health back on track.
