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Acid Reflux: Why It Happens and What You Can Do About It Naturally

Acid reflux is one of the most common digestive complaints I see in clinic. Many people experience symptoms such as burning in the chest, a sour taste in the mouth, bloating, or discomfort after meals.

For some, it happens occasionally. For others, it becomes a daily issue that significantly affects quality of life.

Conventional treatment often focuses on suppressing stomach acid using medications called proton pump inhibitors (PPIs) such as omeprazole or lansoprazole. While these medications can be helpful in the short term, growing research suggests they may not always be the best long-term solution.

Understanding what acid reflux actually is and why it happens can open the door to more sustainable ways of managing it.

What is Reflux?

Reflux occurs when digestive fluids move in the wrong direction, rising into the oesophagus instead of continuing through the digestive tract.

Normally, a muscular valve between the stomach and oesophagus — the lower oesophageal sphincter (LES) — opens to allow food into the stomach and then closes again.

When this valve becomes weakened or relaxed, stomach contents can travel upward and irritate the oesophagus, causing symptoms such as burning, nausea, bloating or discomfort after eating.

Two Types of Reflux

Acid Reflux

Occurs when stomach acid travels upward through the weakened valve and is typically experienced as heartburn or a sour taste in the mouth.

Bile Reflux

Bile reflux occurs when bile from the small intestine backs up into the stomach and sometimes the oesophagus. It may cause persistent upper abdominal pain, trapped wind and difficulty burping, and often does not respond well to acid-reducing medication.

Although symptoms can overlap, understanding the type of reflux can help guide treatment approaches.

Is Acid Reflux Caused by Too Much Stomach Acid?

Many people assume reflux occurs because the stomach produces too much acid.

In reality, stomach acid is meant to be extremely strong. The stomach normally has a pH between 1 and 3, making it one of the most acidic environments in the body.

This acidity is essential for:

breaking down proteins
activating digestive enzymes
destroying harmful microbes in food
supporting absorption of nutrients such as iron, calcium and vitamin B12

The issue in reflux is usually not the strength of the acid, but that stomach contents are travelling into the wrong place.

The stomach lining is designed to tolerate acid. The oesophagus is not.

Why Do We Get Acid Reflux?

Reflux rarely has a single cause. Instead it usually develops due to a combination of digestive, dietary and lifestyle factors.

Common contributors include:

stress
overeating
slowed digestion
high-fat meals
lying down soon after eating

These factors increase pressure within the stomach or weaken the oesophageal valve.

The Role of Diet

Certain foods may relax the oesophageal valve or slow stomach emptying. Common triggers include:

fatty foods

Research suggests that high-fat meals may increase reflux symptoms — not necessarily by increasing stomach acid, but by relaxing the oesophageal valve and slowing digestion, making it easier for stomach contents to move upward (Fox et al., 2007; Fan et al., 2018).

chocolate

As far back as 1975, research showed that chocolate can reduce pressure in the oesophageal valve, making it easier for stomach contents to move upward and trigger reflux symptoms (Wright et al., 1975).

caffeine and carbonated drinks

More recent research suggests that caffeine-containing drinks such as coffee, tea and soda may increase the likelihood of reflux symptoms, although this appears to be influenced by wider dietary and lifestyle factors rather than caffeine alone (Mehta et al., 2020).

Alcohol

A systematic review and meta-analysis found that alcohol consumption is associated with an increased risk of reflux symptoms, with higher intake linked to greater risk, although individual tolerance and wider lifestyle factors also play a role (Pan et al., 2019).

spicy foods

Clinical research has shown that spicy foods such as chili can increase reflux symptoms in individuals with GERD, likely by increasing sensitivity in the oesophagus, while having little effect in those without symptoms (Patcharatrakul et al., 2020).

Research suggests dietary patterns also influence reflux risk.

A systematic review found that lower carbohydrate diets can reduce oesophageal acid exposure, likely due to effects on digestion and gas production — with refined, rapidly absorbed carbohydrates being the most problematic (Austin et al., 2024).

Other research has found plant-based dietary patterns are associated with lower prevalence of reflux symptoms (Martinucci et al., 2025).

Stress and the Gut–Brain Connection

Stress is one of the most overlooked contributors to reflux.

When the body is under stress it shifts into fight-or-flight mode, which diverts energy away from digestion.

Stress can:

slow stomach emptying
reduce digestive secretions
increase stomach pressure
increase sensitivity of the oesophagus to acid

Research shows that individuals with higher levels of psychological stress are more likely to experience reflux symptoms, with stress also linked to increased symptom severity (Wickramasinghe et al., 2023).

Supporting the rest-and-digest response can help digestion. Helpful practices include:

deep breathing before meals
short meditation or stretching
singing or gargling to stimulate vagal tone
eating calmly and slowly

These techniques are also recommended in the reflux pocket guide.

Could Low Stomach Acid Be Contributing?

Although reflux is often treated as a problem of excess stomach acid, low stomach acid may contribute in some individuals.

When acid levels are insufficient, food may not break down efficiently. This can slow digestion and increase the likelihood of fermentation and gas production.

Gas increases pressure inside the stomach and may push stomach contents upward through the weakened valve.

Symptoms of Low Stomach Acid

Signs digestion may not be functioning optimally include:

bloating after meals
burping shortly after eating
feeling full quickly
nausea after supplements
undigested food in stool
anaemia not responding to iron
fatigue after meals

These symptoms are highlighted in the reflux pocket guide.

Acid Reflux, Stomach Ulcers and H. pylori

Helicobacter pylori (H. pylori) is a bacterium that can infect the stomach lining and is a major cause of gastritis and stomach ulcers.

Around half of the world’s population carries H. pylori, although many people remain symptom-free.

If suspected, your GP can arrange a simple breath test to detect the infection.

Treatment usually involves antibiotics and acid-reducing medication under medical supervision.

Why PPIs Are Not Always the Long-Term Answer

Proton pump inhibitors (PPIs) reduce stomach acid production and can help the oesophagus heal in the short term.

However, they do not address the underlying causes of reflux.

Guidance from the National Institute for Health and Care Excellence recommends using the lowest effective dose for the shortest possible time unless a specific medical condition requires long-term treatment.

Research has also raised concerns about potential side effects associated with long-term PPI use.

These may include:

vitamin B12 deficiency
magnesium deficiency
reduced calcium absorption and increased fracture risk
increased risk of gastrointestinal infections such as Clostridioides difficile
possible associations with chronic kidney disease

These findings represent associations rather than proven causes, but they highlight the importance of reviewing long-term PPI use with a healthcare professional.

Some individuals will need to remain on PPIs long term due to specific medical conditions or medications, and any medication changes should always be made with guidance from a GP.

Some people may also experience rebound symptoms after stopping PPIs, which can last days to months.

Practical Ways to Support Reflux Naturally

Eat Smaller Meals - Large meals increase stomach pressure. Smaller meals may reduce reflux.
Chew Food Thoroughly - Chewing mixes food with saliva and digestive enzymes before it reaches the stomach.
Improve Sleep Position - Sleeping on the left side with the head elevated may reduce reflux symptoms.
Manage Stress - Relaxation before meals helps activate digestion.
Hydrate Wisely - Drink adequate water but avoid drinking large amounts immediately before or after meals.
Stop Smoking - Smoking may weaken the oesophageal valve and reduce protective saliva production.

How I Support Clients With Acid Reflux

In my clinic I work with individuals experiencing reflux to identify the root drivers behind their symptoms.

This may involve exploring: