How to Overcome Acid Reflux Without Medication, Says Top Pharmacist

Understanding the Rise of Digestive Issues

Heartburn, indigestion, bloating, and a general sense of unease after meals are common gut problems that many people face daily. These issues have become increasingly prevalent, with modern stressors such as work deadlines and constant phone notifications taking a toll on our bodies. As a result, more individuals are experiencing digestive problems, with acid reflux being the most reported.

According to a 2024 survey by the British Medical Journal, nearly half of adults suffer from heartburn or indigestion more than once a month. Acid reflux occurs when stomach acid flows back up into the throat. If this condition persists over time, it can lead to gastro-oesophageal reflux disease (GERD), which is often caused by weakened muscles between the food pipe and the stomach.

To manage these symptoms, healthcare professionals typically prescribe proton pump inhibitors (PPIs). These medications reduce the amount of acid in the stomach, helping to alleviate discomfort. PPIs are among the most widely used drugs globally, with millions of prescriptions issued annually. They are also available over-the-counter, making them accessible for those seeking relief from heartburn.

However, while PPIs provide quick relief, they should ideally be used for only a short period. Many patients find it difficult to stop using them due to the discomfort that arises when they taper off. Fortunately, there are natural ways to ease discomfort and support the body’s digestion without relying on expensive supplements or extreme diets.

The Role of Stress in Digestion

Deborah Grayson, a pharmacist with over 30 years of experience and a nutritional therapist, emphasizes that digestion begins long before the first bite of food. She explains that the digestive system is controlled by the parasympathetic nervous system, often referred to as “rest and digest.” However, when stressed, the sympathetic nervous system, or “fight or flight,” takes over, slowing down digestion.

Grayson, known as The Godmother of Pharmacology on TikTok, highlights that a few minutes of preparation before eating can significantly improve digestion. This process starts in the brain, where the anticipation of food triggers the production of saliva, stomach acid, and digestive enzymes—essential for breaking down food.

She advises that maintaining a relaxed state during meals is crucial. Eating at your desk while checking emails or scrolling through social media can hinder the digestion process. If you frequently experience heartburn or feel that your food isn’t being digested properly, stress may be the underlying cause.

Making small changes to your routine can make a big difference. Even if you’re time-poor, incorporating a moment of focus on your food can help. Think about the smell, taste, and how the food makes you feel. This mindful approach can enhance your digestive experience.

Creating a Calm Environment for Eating

The environment in which you eat is just as important as what you eat. Grayson suggests sitting at a table and removing distractions like phones and work emails. This helps your body stay in “rest and digest” mode, promoting better digestion.

For those who struggle with regular digestive issues, especially when stressed, Grayson recommends a short breathing exercise. Alternate nostril breathing, for instance, involves placing your right index finger over your right nostril and breathing in deeply, then closing off the left nostril and breathing out. Repeat this process for five minutes, or even two minutes if time is limited.

Incorporating bitter leaves, such as rocket, into your routine can also aid digestion by supporting the production of digestive enzymes and bile. For severe symptoms, holding a digestive bitter on the tongue at the start of your meal can provide additional relief.

Mindful Eating Practices

Once the mind and body are prepared, it’s time to eat. Grayson emphasizes staying relaxed throughout the meal and chewing food thoroughly. Putting your knife and fork down between mouthfuls can serve as a reminder to take your time. Most people tend to “inhale” their food, but thorough chewing reduces the burden on stomach acid and other digestive factors.

The benefits of this mindful approach extend beyond reducing discomfort. Research supports the idea that mindful eating, slower chewing, and stress management can all improve digestion. The NHS and other digestive health organizations endorse these practices, highlighting their importance in maintaining a healthy gut.

Grayson notes that our culture often prioritizes speed, leading us to grab a sandwich on the go or eat at our desks while scrolling through social media. However, our digestive system thrives on calm attention. Even a few minutes of preparation can transform how your body handles food, helping it absorb nutrients more efficiently and reducing bloating.

Mindful eating also has mental benefits. Paying attention to the sensory aspects of food—such as flavor and texture—can improve mood and reduce stress. Grayson encourages combining these steps to create a routine for at least one meal a day to see improvements.

Additional Tips for Better Digestion

Regularly practicing this routine trains your body to digest efficiently. Over time, you may notice less bloating, fewer episodes of heartburn, and a calmer gut overall. This creates a virtuous cycle: the calmer you are, the better your gut functions, and the better your gut functions, the calmer you feel.

Grayson also suggests small additions that complement the routine, such as taking a short walk after meals, doing gentle stretches, or taking a few moments of quiet reflection. For those with chronic digestive conditions, she recommends consulting a healthcare professional before introducing new foods or supplements.

Foods That Affect Reflux

Certain foods are known to worsen acid reflux. Coffee, alcohol, chocolate, peppermint, tomatoes, and citrus fruits can relax the oesophageal sphincter, allowing stomach contents to flow back up. Spicy meals, fatty foods, and oversized portions can also interfere with the muscle’s proper function.

Herbs That May Help

Herbal teas can support digestion and soothe symptoms. Chamomile and artichoke tea stimulate digestion, similar to bitter leaves, while fennel has a calming effect. Marshmallow root and slippery elm teas protect the gut from acid and bile, though they should be taken an hour after any medication to avoid interfering with absorption.

Boost Your Vitamins

For those on the go, a digestive bitter or lecithin granules sprinkled on meals can help regulate bile flow and reduce reflux. As with any supplement, it’s important to check suitability with a qualified nutritional professional, your GP, or pharmacist.