Fix Your Gut’s Five Quick Tips For Reflux Relief

Gastroesophageal reflux disease (GERD) or heartburn is fundamentally a consequence of excessive pressure in the gastrointestinal system that forces stomach contents past a weakened lower esophageal sphincter (LES). While chronic reflux often stems from underlying issues like microbial dysbiosis or low stomach acid, several easy lifestyle modifications and targeted supplements can provide significant relief.

Here Are Five Simple Recommendations for Relieving reflux Symptoms

1. Adjust Posture and Clothing: Reducing external pressure on the stomach and LES is a straightforward way to limit reflux episodes. You should wear loose-fitting clothing and avoid overly tight belts. When resting or sleeping, gravity can worsen reflux if the LES is weak. To counteract this, elevate the head of your bed or sleep on your left side to reduce pressure on your stomach and promote LES closure. Losing excess weight can also reduce overall pressure on the LES.

2. Practice Proper Eating Habits: Simple changes to how you eat can greatly aid digestion and reduce gastric pressure. It is crucial to chew your food thoroughly to mechanically break it down and mix it with saliva, making the stomach’s work easier. Additionally, avoid taking in excessive amounts of liquid, especially cold water, during meals (limit liquid intake to around six to ten ounces). Waterlogging the stomach can increase gastric pressure, potentially causing or worsening reflux.

3. Avoid Common Dietary Triggers: Certain foods are known to relax the LES, which allows stomach contents to flow back into the esophagus more easily. Specifically, avoid or limit intake of chocolate and mint, as compounds in these foods can relax the LES smooth muscle. For instance, the caffeine and theobromine in chocolate act as smooth muscle relaxers. If you have silent reflux (LERD), you should also limit highly acidic foods, as they can reactivate pepsin in the esophagus and throat, worsening irritation.

4. Use D-limonene for Fast Relief: D-limonene, an extract from orange peel oil, is considered by some to be the “magic bullet” supplement for improving reflux symptoms. Since D-limonene is lighter than water, it floats on top of the gastric juices. When reflux occurs, the oil coats the esophagus, protecting it from acid, reducing inflammation, and helping to heal erosions. Taking just one 1,000 milligram soft gel every other day for twenty days has been shown in studies to reduce or eliminate GERD symptoms for six months or longer.

5. Supplement with Zinc Carnosine: Zinc carnosine is a chelation of the mineral zinc and the amino acid carnosine, making it one of the best supplements for stomach and gut issues. The chelation allows the zinc to directly repair the stomach and intestinal tissue without irritating it, relieving gastritis and ulceration commonly associated with chronic reflux. Zinc carnosine can be taken on an empty stomach and also helps strengthen the LES.

By integrating these simple strategies, you can begin to reduce symptoms and support the overall healing of your upper digestive tract!