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{2} Make Time for Meals.

Get the most out of your body’s digestive processes by following these rules:

• Before eating, say a prayer or take 3 deep breaths to help you slow down
• Chew your food well before swallowing. A good goal is 32 chews, so the food is liquid before you swallow it. This technique also gives your brain time to register the “full” signal, so chewing your food well may actually help you eat less, feel full longer, and keep a trim waistline.
• Do not drive, watch TV, play on your computer/smartphone, or multitask while eating. Eat sitting down.

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{3} Enhance Stomach Acid with Herbs & Foods.

Increasing stomach acid levels strengthens the lower esophageal sphincter, thereby treating reflux at its root cause.

(Check out my earlier blog post for more details on how this works.)

• Squeeze the juice of ¼ to ½ fresh lemon into a small amount of water and drink 15 minutes before every meal or big snack.
• Drink ¼ teaspoon raw Apple Cider Vinegar (good brands include Bragg and Spectrum) diluted in a little water 15 minutes before every meal or big snack.
• Chew on a little piece (about the size of a silver dollar) of raw kale, chard, or dandelion greens 15 minutes before every meal or big snack.
• Herbal bitters can also be prescribed by your holistic healthcare provider (always check with your doctor about the safety of using herbs, especially in pregnant women and children).
• Do not take betaine HCL unless prescribed by your provider.

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{4} Soothe Heartburn Symptoms with Herbs.

Mucilaginous (or “slippery”) herbs can soothe the irritated esophagus and form a temporary coat to protect the lower esophagus from being burned by refluxing stomach acid. As always, check with your provider before starting any new products.

Deglycyrrhizinated licorice (DGL): chew 500-1,000 mg between meals or as needed for acute heartburn. (Note: this form of licorice will not typically raise blood pressure.)

Marshmallow, Licorice, and/or Slippery Elm Tea: Steep 1 tablespoon of dry herb to 1 cup of hot water. Drink hot or cold between meals or as needed for acute heartburn. This product is also nice for pregnant mamas.

Aloe vera juice: Drink 1 tsp to 1 ounce four times daily or as needed for acute heartburn.

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{5} Get Tested for Food Allergies & Intolerances.

Eating foods to which you’re allergic or intolerant will aggravate reflux. I therefore offer my patients blood tests to screen for both food allergies and delayed-reaction food intolerances to help identify food triggers.

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{6} Balance Your Hormones.

High levels of progesterone/low levels of estrogen can cause or exacerbate reflux.

Consider getting your levels checked and working with your doctor to balance your hormones as needed.