What To Do if You Have Acid Reflux: Essential First Steps

Hi there! If we haven't met before, I'm Molly Pelletier, a registered dietitian specializing in gut health, with a focus on acid reflux and GERD. After personally grappling with these symptoms for years and overcoming GERD naturally, I now guide others through their healing process using the FLORA Acid Reflux Healing Method. My goal is to rekindle your relationship with food and provide practical solutions to alleviate daily discomfort.

Identifying Signs: Let's begin by discussing potential indicators of acid reflux:

• Heartburn

• Sour taste in your mouth

• Regurgitation or indigestion

• Sore throat, throat tightness, or a globulous sensation in your throat

• Nausea

• Chest pain or pain underneath the ribcage

• Difficulty breathing or swallowing

Action Plan: Here's what you should consider doing if you are experiencing these symptoms

• 1. Seek Referrals to a GI Doctor and Dietitian: 

  • Gastroenterologists play a pivotal role in the healing journey. Through various tests, they can accurately diagnose any underlying GI issues. Additionally, a dietitian specializing in gut health can tailor your nutrition plan, helping you identify suitable foods and meal plans.

• 2. Monitor Trigger Foods:

  • Keeping track of foods that trigger your symptoms fosters mindfulness regarding items that cause discomfort. The key is to modify or reduce consumption of these items rather than eliminating them entirely.

• 3. Manage Caffeine and Carbonated Beverages:

  • Be cautious with caffeine intake, especially coffee in the morning, as it can initiate symptoms. Opt for having coffee during meals or swapping it for herbal tea if you've already consumed a lot of caffeine that day (or if caffeine exacerbates your symptoms).

• 4. Opt for Small, Frequent Meals: 

  • Large meals, especially late at night, can exacerbate symptoms. Sustain yourself with snacks throughout the day and opt for a lighter dinner. Gentle movement post-meals can aid in digestive health.

• 5. Engage with Friends and Family:

  • Communication is crucial! Be open about your symptoms and consider adjusting dinner plans to an earlier time. While alcohol doesn't necessarily have to be avoided altogether, moderation and mindfulness during the healing process are beneficial.

• 6. Educate Your Family or Partner about Triggers:

  • If you're not living alone or cooking for others, make sure your partner or roommates understand how they can support you. Effective communication and human connection play significant roles in the healing journey.

• 7. Prioritize Stress Management:

  • Incorporating stress management techniques is vital. Gut-Directed meditations, like the ones on the FLORA app, can help alleviate anxiety and potentially decrease acid symptoms. Stress often acts as a trigger or contributor to digestive issues.

• 8. Embrace Proper Sleep Precautions:

  • Elevating your pillows can ease nighttime symptoms when lying down becomes challenging. Here are my favorite elevated pillows and maternity pillows to help you sleep elevate and on your left side. I also recommend avoiding food 3 hours before bedtime and liquid 1 hour before bed.

• 9. Stay Calm:

  • Avoid the temptation to search extensively online for your symptoms, which can lead to unnecessary stress. Not all information you encounter may be relevant or accurate. Instead of searching online for answers, work 1:1 with a gut health Registered Dietitian to ensure you are on the right path in your healing journey. 

Seeking Personalized Nutrition? FLORA Nutrition offers personalized nutrition guidance through one-on-one sessions, aimed at helping you rediscover your love for food and alleviate acid reflux symptoms. I'm thrilled to embark on this healing journey alongside you. Join our Reflux Relief Program today.

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 | YouTube | Instagram | TikTok | Pinterest | 

Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin