In this video, you will discover highly effective strategies to naturally get rid of acid reflux from the comfort of your own home. No need to rely on medication, as you implement this 6-step approach to treat acid reflux through dietary changes and home remedies.
Acid reflux happens when stomach acid, and sometimes bile, flows backward into the esophagus, leading to discomfort and various symptoms.
This occurs because the lower esophageal sphincter (LES) is weakened, and opens instead of staying closed as it should.
When acid reflux becomes chronic and severe, it is known as gastroesophageal reflux disease (GERD).
Now, it’s important to understand that the LES operates through direct feedback from adequate stomach acid levels.
When there is insufficient stomach acid as food enters the stomach, the tone of this sphincter weakens, making it unable to retain the stomach contents, ultimately resulting in acid reflux.
So, contrary to what a lot of folks say, acid reflux is not primarily caused by too much stomach acid, but rather by not having enough.
Insufficient stomach acid can result in delayed gastric emptying, poor digestion, yeast overgrowth, leaky gut, bacterial and parasitic infections, small intestinal bacterial overgrowth (SIBO), and nutrient deficiencies.
All of these conditions can inflame and damage your gut lining.
So, what are the symptoms of acid reflux?
These can include a burning sensation in the chest, often known as heartburn, which typically occurs after eating, and may be more intense at night.
There may also be regurgitation of food or sour liquid, difficulty swallowing, and a feeling of bloating.
Some people might notice bloody or black stools, experience nausea and vomiting, or frequent burping.
Other symptoms can include wheezing, a dry cough, unexplained weight loss, and disrupted sleep.
In some cases, there’s also dysphagia, which is the sensation of food being stuck in the throat.
Without further delay, here is the 6-step guide to bid farewell to acid reflux once and for all.
One. “Avoid foods that trigger acid reflux.”
If you are living with acid reflux, you’ll want to steer clear of specific foods that can trigger reflux symptoms. These foods can relax your LES, increase acid in the stomach, or slow down digestion. Here are the main culprits:
High-fat foods: This includes deep-fried foods (French fries, onion rings), full-fat dairy (cheese, cow’s milk), fatty meats (fatty cuts of beef, bacon, sausages), processed snacks (beef jerky, potato chips), and other fast food (pizza).
Spicy foods: foods that contain chili powder, curry, and hot peppers.
Acidic foods and drinks: like tomatoes, citrus fruits, soda and other carbonated drinks, as well as alcohol, such as wine and beer.
Chocolate: including milk and dark chocolate.
Too much coffee: 1-2 cups of coffee is fine for most people.
Mint: like spearmint and peppermint, and anything mint-flavored, such as tea, alcohol, candy, and desserts.
Gluten: gluten-containing grains (wheat, barley, and rye) in starchy foods, like bread, pasta, and cereals.
Garlic and onions: These two vegetables, especially in their raw form, are hard to digest, and make your heartburn worse.
High-fat foods, in particular, can increase the pressure in your stomach, causing the contents to reflux into the esophagus.
Also avoid large meals, especially in the evening, as they can put pressure on the esophageal sphincter.
Two. “Improve eating habits to optimize digestion.”
By improving your digestion, you can alleviate symptoms of acid reflux.
Chewing plays a vital role in the digestion process, serving not only to break down food but also to send a signal to your brain, prompting your stomach and pancreas to release digestive enzymes. Therefore, it is important to take your time and thoroughly chew each bite until it becomes as smooth as a puree.
Next, let’s look at consuming beverages with meals. Drinking during meals can dilute your digestive juices, making them less effective, and your food harder to digest. It’s best to wait about an hour after eating before having a beverage.
Three. “Heal your gastric lining and reduce inflammation.”
First, you’ll have to determine if your gastric lining has been damaged.
To do this, you can dilute a small amount of apple cider vinegar (ACV) in water. ACV is acidic, and when ingested, it can help tell you the condition of your stomach lining.
If you feel a burning or uncomfortable sensation after consuming diluted ACV, it could be a sign that your stomach lining is damaged or inflamed.
In this case, you’ll need to first heal your gastric lining, before testing with ACV again.
You can use natural remedies such as chamomile, fennel, licorice root, marshmallow root, turmeric, and slippery elm to achieve this. We will delve deeper into these healing agents later in the video.
Four. “Improve stomach acid production after you heal the gastric lining.”
Here are three natural remedies that support stomach acid production.
Betaine hydrochloride (HCL).
Betaine hydrochloride (HCL) supplements improve gut function and digestion by restoring gastric acidity. They activate the protein-digesting enzyme, pepsin. Plus, they combat bacterial overgrowth in the stomach and small intestine, while promoting the flow of bile and pancreatic enzymes.
For optimal results, it is recommended to take betaine HCL during or immediately after meals, rather than before. Taking it before a meal can potentially trigger misleading heartburn signals and disrupt stomach acid production. Additionally, it is advisable to avoid betaine HCL while concurrently using NSAIDs such as ibuprofen, Tylenol, or aspirin.
Natural digestive enzymes, such as lipase, amylase, and protease, play a crucial role in breaking down fats, proteins, and carbohydrates. By supplementing with enzymes, digestion can be enhanced. It is recommended to take enzyme supplements either with a meal or shortly before eating to maximize their effectiveness.
Bitter foods and herbs.
Bitters can help manage reflux by stimulating digestive enzymes and enhancing gut motility. Bitter-tasting foods, which include dandelion greens, kale, arugula, radishes, bitter melon, cabbage, endive, and cilantro, also contain prebiotic fibers to nourish and balance the microbiome.
Bitter herbs such as, gentian, wormwood, and globe artichoke are known to promote digestion by stimulating saliva release and gastric secretion. These herbs also strengthen the LES, thereby preventing stomach contents from flowing upward. Moreover, they can enhance mucous production, further contributing to digestive health.
Five. “Use natural remedies to heal your gut.”
Now, let us delve into the home remedies that are as effective as conventional medications in treating acid reflux, all without the unpleasant side effects.
Licorice root is a traditional remedy that can calm inflamed digestive tissues due to its demulcent properties. It helps with acid reflux by creating a protective layer on the esophagus against stomach acid. For regular use, choose the DGL form of licorice root to avoid possible side effects from glycyrrhizin.
Fennel aids in controlling gut movements and reducing spasms due to its calming properties. This herb helps manage reflux by relaxing the stomach muscles and promoting digestive secretions.
Chamomile tea is famous for its strong anti-inflammatory and calming qualities that help soothe the stomach. It also helps reduce stress, which often triggers acid reflux.
D-limonene is derived from the peels of citrus fruits. This nutrient protects the esophagus, speeds up food movement in the stomach, and can guard against bacterial infections like H. pylori, which can trigger acid reflux.
Marshmallow root is known for calming inflamed tissues. This herb forms a protective gel when mixed with water, reducing inflammation and acidity in your digestive tract.
Slippery elm protects and soothes the esophagus, preventing acid damage and inflammation. It may also help guard against ulcers by increasing gut mucus. It’s usually taken as a powder, mixed with tea or water, up to three times a day
Aloe vera juice can help reduce inflammation and stomach acidity associated with heartburn. It’s a natural remedy for ongoing indigestion. Start with 1-2 tablespoons daily, and if needed, increase to 2 ounces twice a day. For best results, drink it about 20-30 minutes before meals.
Baking soda is a cost-effective remedy that can neutralize stomach acid and offer temporary heartburn relief. Add ½ teaspoon to a cup of water and sip slowly. However, check with a healthcare provider before use as it may affect certain medications. Avoid long-term use as it can cause your stomach to overproduce acid.
Zinc carnosine, while not a cure for GERD, can contribute to a holistic treatment plan. Studies suggest that it can help repair the gut lining. This nutrient is often used in the treatment of gastric ulcers and gastritis.
Probiotics, or “good bacteria”, can aid in controlling acid reflux. They balance the gut microbiome, improve digestion, lessen inflammation, and thus help reduce reflux symptoms. Probiotics may also help eliminate H. pylori, a bacteria linked to acid reflux.
Six. “Lifestyle changes.”
In addition to making modifications to your diet, lifestyle changes can help put out the fire of acid reflux.
Obesity can cause hiatal hernia, a known risk factor for GERD. Regular exercise can help manage acid reflux by helping you lose weight and reduce stomach pressure.
However, not all exercises are beneficial for acid reflux; some can worsen symptoms.
High-intensity workouts such as running, jumping, sit-ups, crunches, and weight lifting can exert pressure on the abdomen, and cause the splashing of stomach acid into the esophagus.
So, it’s better to engage in low-impact exercises, such as cycling, brisk walking and yoga.
Quitting smoking can greatly help manage acid reflux. This is because nicotine relaxes the LES, allowing stomach acid to cause heartburn and other symptoms.
Improve Sleep and Manage Stress.
Lastly, never underestimate the power of a good night’s sleep. If you don’t sleep well or are stressed, it can make reflux symptoms worse. So, make sure to get enough sleep, and use stress-reducing methods like meditation or deep breathing exercises. Avoid eating before bedtime, and raise the head of your bed if you have reflux when lying down. Sleeping on your left side can also help reduce pressure on the LES.
Next, let’s look at why medications may not be the solution for acid reflux.
Acid reflux is conventionally treated with medications like antacids, H2 blockers, and proton pump inhibitors (PPIs).
PPIs, widely used and available over the counter, block stomach acid production to relieve symptoms. However, recent studies suggest PPIs may have significant downsides.
Long-term use can impair the absorption of essential vitamins and minerals, disrupt the gut microbiome, and increase the risk of food poisoning, infections, stomach cancer, and dementia.
Furthermore, they don’t address the root cause of acid reflux (such as a weakened LES, hiatal hernia, or lifestyle factors), and can even worsen reflux over time.
Hence, it is best to gradually reduce the intake of medications under the guidance of a healthcare professional while implementing the natural strategies described in this video.
As always, this video is educational and does not constitute medical advice. Always consult with a healthcare provider about any changes to your health regimen.
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