Diet & Lifestyle Advice for Acid Reflux and GORD

Acid reflux occurs when stomach acid flows back into the oesophagus, causing discomfort, heartburn, and bloating. Occasional reflux is normal, but frequent symptoms may indicate Gastro-oesophageal Reflux Disease (GORD).

Dietary recommendations

Avoid trigger foods

Common triggers include spicy foods, acidic foods (tomatoes, citrus), fatty or fried foods and high-fat meals, caffeine, chocolate, mint, alcohol and carbonated beverages. Spicy foods, caffeine, alcohol and high-fat meals can relax the lower oesophageal sphincter, increasing acid reflux risk. Keep a food diary to identify personal triggers.

Drink non-acidic beverages and stay hydrated

Drink plenty of water. Water, herbal teas (like ginger or chamomile), and non-citrus juices are gentle on the stomach and can soothe the digestive system and reduce acid reflux flare-ups. Avoid alcohol and caffeinated drinks, and avoid drinking large amounts with meals – drink in between meals instead.

Eat smaller meals

Large meals increase pressure on the lower oesophageal sphincter (LOS), leading to reflux. Eat smaller, more frequent meals throughout the day instead of large portions to prevent overloading the stomach and reduce reflux episodes.

Avoid eating before bed

Finish your last meal at least 2-3 hours before lying down or going to bed to prevent night-time reflux. This allows time for food to fully pass through the stomach before lying down.

Eat slowly

Eat slowly and chew thoroughly.

Choose lean proteins

Choose lean, plant-based proteins to reduce fat intake. Fat can be a trigger for acid reflux and decrease gastric emptying times.

Increase fibre intake

Fibre helps with digestion and promotes gut motility, preventing pressure buildup on the stomach. Increase fibre with vegetables, whole grains, and fruits (except citrus).

Healthy fats and Omega 3 fatty acids

Reduces inflammation in the oesophagus.

Reduce processed foods and sugar

Highly processed foods can disrupt gut bacteria balance and contribute to inflammation, worsening acid reflux symptoms.

Top triggers to watch out for

Foods and drinks

• Spicy foods
• Citrus fruits e.g. oranges, lemons
• Coffee, tea, and fizzy drinks
• Tomatoes and tomato-based products
• Chocolate
• Fatty or fried foods
• Alcohol

Lifestyle factors

• Overeating
• Lying down immediately after meals
• Smoking
• Excess weight (especially around the abdomen)

Lifestyle recommendations

Elevate the head of your bed

Raise the head of your bed by 6-8 inches or use a wedge pillow to reduce night-time reflux. Poor sleep and lying down too soon after eating can worsen acid reflux, so maintaining a consistent sleep schedule can also be beneficial.

Maintain a healthy weight

Excess weight, especially around the abdomen, puts pressure on the stomach and the LOS, worsening GORD symptoms. Maintaining a healthy weight reduces this pressure – even a small reduction in weight can help.

Avoid smoking

Quit smoking. Smoking weakens the lower oesophageal sphincter (LOS), making it easier for stomach acid to flow back into the oesophagus and increasing the likelihood of acid reflux. Alcohol can have a similar effect, so reduce alcohol consumption too.¹

Practice good posture

Stay upright for at least an hour after eating. Avoid lying down or engaging in vigorous physical activity immediately after meals.

Wear loose clothing

Tight clothing around the waist and stomach can increase abdominal pressure and worsen reflux symptoms.

Manage stress

Stress can worsen GORD symptoms, and chronic stress can decrease digestive function which may worsen reflux. Practise relaxation techniques such as yoga, meditation or deep breathing exercises.

Gentle remedies to support digestive health

Amla (Indian Gooseberry)

A natural anti-inflammatory that soothes the oesophagus and supports acid balance.

Caraway Seed

Helps reduce bloating and spasms that can worsen reflux.

Chamomile Tea

Reduces inflammation and calms the digestive tract.

Artichoke Leaf Extract

Promotes healthy digestion and reduces stomach bloating.

Fennel Seeds

Chewing Fennel Seeds after meals can aid digestion and ease bloating.