8 Tips to Get Rid of Acid Reflux Throat Symptoms
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that affects millions of people. While it is most often associated with heartburn, acid reflux can cause a variety of symptoms that impact the throat. These throat-related symptoms, referred to as laryngopharyngeal reflux (LPR) or “respiratory reflux/silent reflux,” may not always be accompanied by the classic symptom of heartburn. Instead, LPR symptoms often mimic those of sinus infections or allergies, as we’ll discuss below. This overlap can make LPR challenging to recognize for some. In this post, we’ll explore LPR and share effective nutrition and lifestyle strategies to reduce symptoms and improve overall health. Discover the key differences between GERD and LPR in this post.
Understanding Acid Reflux Throat Symptoms
Some of the common LPR symptoms include:
Sore throat: a persistent, scratchy feeling in the throat, especially upon waking up.
Hoarseness or voice changes: a raspy or weak voice due to irritation in the vocal cords.
Chronic cough: a dry cough that doesn’t seem to go away, often worse at night
Lump in the throat sensation: the feeling of a foreign object stuck in the throat, known as globus sensation.
Frequent throat clearing: an urge to clear the throat constantly due to mucus or irritation.
Post-nasal drip: excessive mucus production in the throat from irritation
Breathing difficulties: due to irritation and mucus production on the airways
These symptoms occur when stomach acid or pepsin –an enzyme involved in digestion– is aspirated into the throat. Understanding the cause of these symptoms is the first step toward finding relief. Let’s explore how pepsin plays a role and strategies to manage these discomforts.
The Role of Pepsin in Acid Reflux Throat Symptoms
Pepsin is an enzyme produced in the stomach to help digest proteins. During reflux, pepsin can be regurgitated into the esophagus and throat. Pepsin can remain active in the throat when food travels back up, causing irritation that leads to LPR symptoms.
While medication can help in decreasing stomach acid, the inflammation and irritation from pepsin in the throat require a different approach, including lifestyle and nutrition strategies.
Strategies for Managing Acid Reflux Throat Symptoms
1. Drink alkaline water
Alkaline water has a higher pH than regular tap water and is often recommended as a natural remedy for managing LPR symptoms. The high pH may help deactivate pepsin in the throat, providing relief from throat symptoms by reducing inflammation. Using an alkaline water throat spray may also be a useful strategy for LPR.
2. Stay Hydrated Throughout The Day vs. During Mealtimes
Drinking plenty of water throughout the day is essential for reducing the symptoms of acid reflux and avoiding constipation. However, it’s important to avoid drinking large quantities of water with meals. Having most of your hydration outside mealtime helps avoid pressure in the stomach and having food coming back up. Sip water throughout the day to stay hydrated instead of drinking large amounts all at once.
3. Eat Alkaline Foods
Incorporating more alkaline foods into your diet can help reduce acid reflux symptoms. Some examples of alkaline-forming foods include:
Leafy greens (spinach, kale, lettuce)
Cucumbers
Melons (cantaloupe, honeydew)
Bananas
Avocados
Sweet potatoes
Almonds
Lean Proteins like chicken, salmon, tofu
5. Smaller, More Frequent Meals
Large meals can increase stomach pressure and the likelihood of reflux. Eating smaller, more frequent meals throughout the day can help reduce symptoms. This strategy can also prevent the stomach from becoming too full, which reduces the chances of acid traveling up into the esophagus. Creating a meal schedule can be helpful to make sure you get adequate nutrition by incorporating snacks while having lighter meals. Here is a quick and helpful read on Mastering Meal Planning.
6. Avoid Laying Down After Meals
Laying down after eating can significantly increase acid reflux symptoms. When you lie down, gravity no longer helps keep stomach acid in place, making it more likely to travel up the esophagus and throat. Aim to finish eating at least 3 hours before lying down to allow your body time to digest. Read one of our latest blog post and find out more about The Power of Mealtime Hygiene.
6. Incorporate Anti-Inflammatory Foods and Teas
Foods and teas with natural anti-inflammatory properties can help soothe the throat and reduce the irritation caused by acid reflux. Consider adding these to your diet:
Oats
Turmeric
Chia seeds
Pumpkin seeds
Rosemary
Basil
Ginger: might be a trigger for some, try small amounts first
A great and easy way to incorporate some of these is by drinking teas for acid-reflux.
7. Incorporating Herbs And Supplements
While supplementation is beneficial for many, it is important to work with either your doctor or a dietitian for proper timing and dosages. Check with your doctor before starting any supplement to avoid medication interactions.
Alginate, REFLUX RAFT (or Gaviscon Advance Aniseed if outside the US)
Slippery Elm
DGL (Deglycyrrhizinated Licorice)
8. Avoid Acidic and Trigger Foods
Certain foods can trigger acid reflux and worsen throat symptoms, which tend to be different for everyone. It’s important to identify your own trigger foods, which may include:
Citrus fruits (oranges, lemons, grapefruits)
Tomatoes and tomato-based products
Spicy foods
Chocolate
Alcoholic beverages
Caffeinated beverages
Fried and fatty foods
Carbonated drinks
Limiting or avoiding these foods can help prevent the aggravation of throat symptoms, although some people are okay having these in small amounts. Experiment with alternatives to enjoy your favorite foods without triggering symptoms. For example, some people find that 1 serving of wine is okay for them, while others find that switching red wine for white wine works best. If you are a coffee lover but find it to be a trigger, you can try KAMANA "Coffee" (Use code MOLLY15 for 15% off.)
Managing Acid Reflux Throat Symptoms
Remember, this is a daily practice and perfection is not the goal. To help you get started, I recommend you download or print this guide with 10 Tips for Preventing Acid Reflux you can find here.
If you’re struggling with acid reflux throat symptoms, consider implementing these strategies and speaking with a healthcare provider to develop a personalized plan tailored to your needs.
Interested in working with a GERD/LPR Nutrition Expert?
If you have questions or need further assistance managing your symptoms, our team is here for you no matter where you are in your journey. Reach out to schedule a 1:1 counseling session and get a comprehensive review of your symptoms, medical history, and root causes, resulting in tailored nutrition, lifestyle, and supplement recommendations.
You can also visit our FLORA App which offers a wealth of resources, and tools to support your wellness journey.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms
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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó