Heartburn. Pyrosis. Indigestion. Acid reflux and GORD (Gastro-Oesophageal Reflux Disease) are common digestive conditions that can cause discomfort ranging from mild irritation to persistent burning pain in the chest and throat.
Acid reflux happens when stomach acid moves back up into the oesophagus due to weakness or relaxation of the Lower Oesophageal Sphincter (LES) — the ring of muscle designed to keep stomach contents where they belong.
When the LES becomes weakened, relaxed or placed under pressure, reflux symptoms and heartburn can flare up.
While occasional reflux is common, recurring symptoms may point to GORD and should not be ignored.
We recently published a blog post on the best ways to treat acid reflux, but we also wanted to highlight preventative measures that may help reduce flare-ups before symptoms begin.
Acid reflux is often triggered by a combination of food, lifestyle habits and pressure placed on the stomach or LES.
Identifying your early warning signs and understanding your personal triggers can help minimise symptoms and reduce the likelihood of a reflux episode developing.
Being able to identify and get ahead of reflux symptoms can sometimes help you prevent a flare-up before it worsens.
Common warning signs include:
Cramps
The sensation of needing to swallow repeatedly
The urge to burp
Hiccups
A sour, acidic or salty taste in the mouth
A burning sensation in the chest or throat
Everyone experiences reflux differently, especially those with GORD.
Some people experience symptoms immediately after eating, while others notice symptoms when lying down or during the night.
Certain foods are known to relax the LES, increase stomach acid production or delay gastric emptying — all of which can increase the likelihood of reflux and heartburn.
Although trigger foods vary from person to person, some foods are consistently linked with acid reflux flare-ups.
Fatty meals can slow digestion and delay gastric emptying, causing the stomach to remain fuller for longer. This increases pressure on the LES and raises the risk of stomach acid moving into the oesophagus.
Common high-fat triggers include:
Fried foods
Fast food
Processed meats
Cheese-heavy meals
Cream-based sauces
Acidic foods can irritate the lining of the oesophagus and worsen burning sensations associated with heartburn.
Common acidic triggers include:
Tomatoes and tomato sauces
Citrus fruits
Vinegar-heavy dressings
Fruit juices
Tomatoes are particularly acidic and are one of the most common GORD trigger foods.
Chocolate contains theobromine, a compound that can relax the LES and make reflux more likely. Caffeine may have a similar effect in some individuals.
Common things with caffeine that trigger acid reflux:
Coffee
Energy drinks
Strong tea
Chocolate
Some drinks can worsen reflux by increasing acidity, bloating or LES relaxation.
Alcohol
Carbonated beverages
Carbonated water
Fruit juices
High-caffeine drinks
Carbonated drinks may increase pressure inside the stomach due to trapped gas, which can encourage reflux symptoms.
Not everyone reacts to the same foods in the same way. One person may experience reflux after a spicy curry, while another may react more strongly to onions, caffeine or carbonated beverages.
Keeping a food diary can help identify patterns between symptoms and what you recently ate or drank. This can make it easier to pinpoint which foods trigger your reflux and which are generally well tolerated.
Portion size also matters. Large meals can increase intra-abdominal pressure and place strain on the LES, making reflux more likely. Eating smaller portions more slowly throughout the day may help reduce flare-ups.
Below are some lifestyle changes to help improve your acid reflux.
Lying flat shortly after a meal makes it easier for stomach acid to travel upwards into the oesophagus because gravity is no longer helping keep stomach contents down.
Following the “three-hour rule” — avoiding meals within three hours of bedtime — may help reduce nighttime reflux symptoms.
People who experience reflux overnight may benefit from:
Sleeping on the left-hand side
Elevating the head of the bed slightly
Avoiding heavy evening meals
Reducing alcohol or caffeine intake before bed
Smoking and tobacco products can weaken LES pressure, making acid reflux more likely.
Smoking may also reduce saliva production, which normally helps neutralise stomach acid.
Sometimes. Bananas become more alkaline as they ripen, which may help neutralise stomach acid for some people. However, greener bananas contain more resistant starch, which can worsen symptoms in others.
Milk may temporarily soothe irritation in the oesophagus, but full-fat milk can stimulate acid production and delay gastric emptying due to its fat content. Lower-fat options may be better tolerated.
Some medications can contribute to acid reflux by irritating the oesophagus, relaxing the LES or causing gastrointestinal side effects.
Common examples include:
Ibuprofen
Aspirin
Anti-inflammatory medications (NSAIDs)
Bisphosphonates
Some blood pressure medications
Certain muscle relaxants
If you notice reflux symptoms beginning after starting medication, you should speak with a doctor or specialist before making any changes.
Read more about how to treat acid reflux in this news article.
Would you like to meet with a specialist who can help diagnose and minimise the effects of acid reflux or GORD?
You can get in touch with us and let us know what digestive symptoms you are currently experiencing.
We can then discuss options for meeting with our digestive health specialists and help you better manage acid reflux, heartburn and GORD-related conditions.
If acid reflux is frequent, keeps returning or is affecting your quality of life, Welbeck’s Digestive Health specialists can investigate the underlying cause and recommend the most appropriate treatment to help manage your symptoms.
While a curry, coffee, or alcoholic drink can cause a small bout of acid reflux, there are other causes which can lead to prolonged periods of reflux. In this short post, we highlight some of the signs of acid reflux, as well as how to combat it.
The term "gut health" refers to the overall well-being and optimal functioning of the gastrointestinal tract, which includes the stomach, small intestine, large intestine (colon), and associated organs such as the liver, pancreas, and gallbladder.
Reflux, also known as gastro-oesophageal reflux disease (GORD), is a common condition where stomach acid leaks up from the stomach into your food pipe (oesophagus).
