Reflux Isn’t Just About Acid; Uncovering the Real Reasons Behind Your Symptoms

Brighter Nutrition
Jun 19
3 min read

Woman touching chest, wearing blue top. Graphic of stomach with flames suggests heartburn. Background is light green. Emotion: discomfort.

If you’re living with reflux, chances are you’ve tried everything, from avoiding certain foods to relying on antacids or PPIs just to get through the day.

You might be managing, but deep down, you know you're not really getting better.

Reflux symptoms can look different for everyone. Maybe it’s a burning sensation in your chest, bloating, indigestion, a chronic cough, a hoarse voice, or that frustrating lump-in-the-throat feeling. Whatever form it takes, reflux can seriously affect how you eat, sleep, socialise and feel in your body.

Let’s be clear: Reflux is a message, not the full story

You may have been told you have acid reflux or GORD (gastroesophageal reflux disease), handed a prescription for a PPI (proton pump inhibitor), and sent on your way.

But what happens when the symptoms persist? Or come back as soon as you stop the medication? Or you develop new issues, like bloating, low energy, or constipation, and don’t realise they could be connected?

A Reflux Practitioner

As a qualified nutritional therapist and reflux practitioner, I’ve supported countless clients struggling with reflux, often after years of being dismissed or told to "just take the meds." My approach is different.

I don’t believe in one-size-fits-all solutions. I focus on identifying the root cause of your symptoms and helping you rebuild your digestive function from the ground up.

Because when you understand what’s driving your reflux, you can take real, effective steps to feel better, and most importantly, stay better.

So What Causes Reflux?

While we’re often told reflux is caused by too much stomach acid, the reality is much more complex. For many people, it’s can be due to:

Low stomach acid (the muscle to the stomach becomes weak)
Disrupted digestive timing
Gut infections like H. pylori
SIBO (small intestinal bacterial overgrowth)
Bile reflux or delayed stomach emptying
Structural issues like a hiatus hernia
Long-term PPI use, which can suppress digestion
Food intolerances and inflammation

These underlying issues affect the way your digestive system functions, and that’s what allows acid (or bile) to move where it shouldn't.

The 5 Pillars of Reflux Recovery

My 5 Pillars of Digestion is a framework I use with clients to support long-term relief. Let’s take a look at each one and one small change you can start with today:

Pillar 1: Nutrition

What and how you eat directly affects reflux. Certain foods can weaken the lower oesophageal sphincter (the valve between your stomach and food pipe), making it easier for acid to travel upwards.

Try this:

Start reducing foods that relax the sphincter like chocolate, mint, tomatoes, coffee, and alcohol. You don’t have to cut everything out forever, but removing a few common triggers for a couple of weeks can give your body space to reset.

Pillar 2: Balance

True digestive balance includes healthy stomach acid levels, good gut bacteria, and smooth digestive timing. A common (and overlooked) contributor to reflux is under-chewing food, which puts pressure on your stomach and slows digestion.

Try this:

Make a habit of chewing each bite thoroughly, ideally until the food would be unrecognisable if you spat it out! This stimulates digestive juices and gives your body the best chance of breaking food down before it becomes a problem further down the line.

Pillar 3: Healthy Habits

Small lifestyle tweaks can have a big impact on reflux, especially when it comes to posture and meal timing.

Try this:

Avoid lying down or slumping on the sofa after meals. A short, gentle walk after eating or staying upright for at least 30 minutes can reduce the chances of acid creeping upward.

Pillar 4: Self-Care

Stress is one of the most overlooked triggers of reflux. When you’re in "fight or flight" mode, digestion slows, and that can lead to bloating, delayed emptying, and more acid symptoms.

Try this:

Before eating, take a few deep belly breaths to activate your “rest and digest” state. A calm nervous system supports a calm digestive system.

Pillar 5: Movement

You don’t need intense workouts to improve your digestion. In fact, too much pressure from high-impact exercise can sometimes make reflux worse.

Try this:

Focus on gentle, supportive movement like walking, stretching, or yoga. Poses like child’s pose, gentle twists, or even just standing tall with open posture can support digestion and relieve pressure on your stomach.