Here’s How to Get Rid of Acid Reflux for Good

Acid reflux is a common yet frustrating condition that affects millions of people worldwide. Symptoms often include a burning sensation in the chest after eating, a sour taste in the mouth, or discomfort that can even disrupt sleep.

For some, it’s just an occasional annoyance. But for others, it can become a chronic issue known as gastro-oesophageal reflux disease (GORD). If left unmanaged, acid reflux may lead to more serious complications, including inflammation, ulcers, and even an increased risk of oesophageal cancer.

Wondering how to get rid of acid reflux naturally? The good news is that with the right lifestyle changes, dietary adjustments, and targeted supplements, you can significantly reduce symptoms—or even eliminate them—and enjoy long-term relief.

What Causes Acid Reflux?

Acid reflux occurs when stomach acid flows back into the oesophagus (your food pipe). At the base of the food pipe is a small muscle called the lower oesophageal sphincter (LOS). Think of it as a trapdoor—it opens to let food into your stomach and then closes to keep everything securely inside.

When this oesophageal sphincter functions properly, food and digestive acids stay in the stomach where they belong. But if it becomes weak or doesn’t close fully, stomach acid can escape and move upwards into the oesophagus.

This backflow can lead to common symptoms of acid reflux, including a burning sensation in the chest (heartburn), a sour taste in the mouth, bloating, regurgitation, and even difficulty swallowing. Since the food pipe isn’t built to handle acid, this can cause irritation, discomfort, and inflammation over time.

Common Causes of Acid Reflux:

Several factors can contribute to acid reflux, including:

Dietary choices – Spicy foods, caffeine, alcohol, and fried foods can all trigger symptoms.
Overeating – Large meals put added pressure on the stomach.
Lying down after eating – Gravity plays a crucial role in digestion, and lying flat can allow acid to move upwards.
Excess weight – Carrying extra weight increases pressure on the stomach, making reflux more likely.
Stress and anxiety – These can disrupt digestion and increase acid production.
Gut imbalances – Low stomach acid or an imbalance in gut bacteria may also play a role.

If you experience acid reflux frequently, these proven strategies can help offer lasting relief.

Follow an Acid Reflux-Friendly Diet

What you eat plays a major role in how often you experience acid reflux. Certain foods can trigger symptoms by increasing stomach acid or relaxing the muscle that keeps acid in your stomach, while others help to soothe the digestive system and reduce discomfort.

If you regularly experience heartburn, bloating, or regurgitation, making mindful food choices can have a significant impact on how you feel after meals. Keep in mind that triggers can vary from person to person, so keeping a food diary may help you pinpoint which foods are making your symptoms worse.

Here Are Some Foods That May Help Manage Acid Reflux:

Choosing the right foods can make a difference when it comes to managing acid reflux. While some foods increase the acid content in your stomach and irritate the digestive tract, others help soothe inflammation, support digestion, and relieve symptoms.

Here are some reflux-friendly foods that may support better gut health and reduce discomfort:

Whole grains (oats, brown rice): Rich in fibre, which supports healthy digestion.
Lean proteins (turkey, chicken, fish): Easier on the stomach and less likely to trigger symptoms.
Non-citrus fruits (bananas, melons, apples, pears): Gentle on the digestive system and unlikely to increase acidity.
Green vegetables (broccoli, spinach, cucumber, kale): Naturally low in acid and packed with nutrients.
Fermented foods (yoghurt, kefir, sauerkraut): Contain beneficial probiotics that support gut health.
Herbal teas (chamomile, ginger, liquorice root): Known to soothe inflammation and calm the digestive tract.

Incorporating more of these foods into your diet may not only help relieve symptoms of acid reflux but also reduce your risk of developing related health problems over time. As always, tune into your body’s response and aim for a balanced, nourishing approach to eating.

And Here Are The Foods to Avoid:

When it comes to managing acid reflux, being mindful of your food and drink choices is key. Certain ingredients are well-known risk factors that can trigger or worsen symptoms by irritating the oesophagus, relaxing key digestive muscles, or increasing stomach acid production.

Here are some common culprits to watch out for:

Spicy foods (chillies, hot sauce, curries): Can irritate the oesophagus and trigger symptoms.
Tomatoes and citrus fruits: Naturally high in acid and often linked to heartburn.
Caffeinated and carbonated drinks – May increase stomach pressure and contribute to bloating.
Chocolate and peppermint: Known to relax the lower oesophageal sphincter, allowing acid to escape.
Fried and processed foods: High in fat, which slows digestion and can increase acid production.
Alcohol and high-fat dairy: May irritate the stomach lining and exacerbate reflux symptoms.

By identifying and reducing these food and drink triggers, you can lower your risk of acid reflux flare-ups and better support your digestive health. Everyone’s tolerance levels differ, so keeping a food diary can help you pinpoint your personal risk factors more accurately.

Eat Smaller, More Frequent Meals

Large meals can place added pressure on your stomach, increasing the risk of acid reflux. Rather than sticking to three heavy meals a day, try eating five to six smaller meals. This approach supports smoother digestion and helps prevent excessive acid build-up.

Smaller portions ease the workload on your digestive system, allowing your stomach to process food more efficiently—without the need to produce excess acid.

Avoid Eating Before Bedtime

Eating late at night and lying down soon after a meal is one of the biggest triggers for acid reflux. Gravity plays a key role in digestion—when you lie flat, it becomes easier for stomach acid to move up into the oesophagus (food pipe).

To help prevent this, aim to stop eating at least 2–3 hours before going to bed. This gives your body enough time to digest food properly.

Additionally, try sleeping with your head elevated—either by using a wedge pillow or by slightly raising the head of your bed. This positioning can help keep acid where it belongs and reduce night-time reflux.

Manage Stress and Anxiety

Stress and anxiety can disrupt digestion and influence hormone levels, often leading to increased stomach acid production and worsening acid reflux symptoms. If you notice that stress tends to trigger your reflux, consider adding relaxation techniques—such as deep breathing, meditation, or gentle movement—into your daily routine to support both mental and digestive wellbeing.

Ways to Reduce Stress:

Meditation and deep breathing: Calm the nervous system and promote a sense of balance.
Regular exercise: Supports healthy digestion and helps lower stress hormone levels.
Journalling or time in nature: Encourages mental clarity and emotional wellbeing.
Prioritising sleep: Poor sleep can aggravate digestive issues and increase stress.

Support Digestion with Natural Remedies

If you’re looking for natural ways to relieve acid reflux, there are several remedies and supplements that can help balance stomach acid and reduce inflammation, supporting better digestion and gut health.

Natural Remedies for Acid Reflux:

Apple cider vinegar (diluted in water): May support balanced stomach acid levels.
Aloe vera juice: Helps soothe the oesophagus and ease irritation.
Liquorice root supplements: Aid in protecting the stomach lining.
Probiotics: Help balance gut bacteria and improve digestion.
Digestive enzymes: Help break down food more efficiently, reducing the risk of reflux.

You can explore our selection of gut health supplements online to support digestion naturally.

Leaving Acid Reflux Behind

Acid reflux can be frustrating, but it doesn’t have to take over your life. If you're wondering how to get rid of acid reflux, the answer often lies in simple, sustainable changes—like adjusting your diet, managing stress, and adopting healthier daily habits. These small steps can go a long way in easing symptoms and supporting long-term digestive health.

It’s all about finding what works best for you. Pay attention to how your body responds, stay consistent, and give yourself time to notice improvements.

If you're still experiencing symptoms despite making these changes, it’s a good idea to speak with a healthcare professional. They can help rule out any underlying issues and guide you towards the right support for your individual needs.