Both acid reflux and related conditions can cause significant discomfort, according to Dr. Megan Rossi, a popular figure on Instagram with a following exceeding half a million. While for many it’s merely an irritating inconvenience, for some, the severity can impact daily life. Guts UK, a charity focused on digestive health, warns that serious complications can arise, including Barrett’s Oesophagus, which affects one in ten individuals with acid reflux. This condition can occasionally progress to cancer of the lower oesophagus, as reported by SurreyLive.

“Genetics can make some people more susceptible, while others may have physical issues like a hiatus hernia,” Dr. Rossi explains. “For many, the root cause is a gut-brain interaction disorder.”

Dr. Rossi, who combines her expertise as a gut health scientist and registered dietitian, suggests several non-medication strategies that have proven effective:

“Finish your meals at least three hours before bedtime,” she advises. “This allows food to pass through your stomach rather than lingering and causing acid to push up through the oesophageal sphincter, the small ‘trapdoor’ at the stomach’s top.”

“Steer clear of large meals,” she continues. “Eating big portions increases stomach pressure, potentially forcing that trapdoor open. Opt for smaller, more frequent meals throughout the day.”

“Tackle constipation and bloating,” Dr. Rossi suggests, as both can elevate abdominal pressure and exacerbate reflux. “If these are your issues, addressing them should be a priority. And if you experience any concerning symptoms, it’s crucial to consult your GP without delay.”

Symptoms

The NHS states the primary symptoms of acid reflux are:

• a cough or hiccups that keep coming back
• a hoarse voice
• bad breath
• bloating and feeling sick

Symptoms are frequently more severe following meals, whilst lying down and when bending forwards. Alongside some of the dietary factors highlighted by Dr Rossi, there are additional triggers that can worsen the condition.

Being a smoker, an expectant mother, or carrying excess weight can all intensify symptoms, as can stress and anxiety, a hiatus hernia, or a stomach ulcer. A hiatus hernia occurs when part of your stomach shifts upwards into your chest, whilst stomach ulcers – also known as peptic or gastric ulcers – are lesions in the stomach.

Proton pump inhibitors are frequently prescribed to manage acid reflux and heartburn. Typically, these medications need to be taken for several weeks before they begin to take effect.