Managing GERD Naturally: Nutrition, Lifestyle & Supplement Support
- prettyrebelliousnu
- May 19
- 2 min read
If you’ve been dealing with heartburn, reflux, or that all-too-familiar burning feeling in your chest, you might be dealing with GERD (Gastroesophageal Reflux Disease). It’s a common condition, but that doesn’t mean it’s easy to live with.
Nutrition and lifestyle play a big role in managing GERD and in many cases can help reduce symptoms.
What is GERD?
GERD happens when stomach acid repeatedly flows back into the oesophagus. This can cause discomfort, inflammation, and if left unmanaged, even damage to the oesophageal lining. Symptoms include:
Heartburn
Acid reflux
Bloating
Regurgitation
Chronic cough or throat clearing
Nutrition Tips for Managing GERD
Identify and reduce trigger foods
Common culprits include:
Spicy foods
Coffee (even decaf)
Alcohol
Mint
Chocolate
Citrus fruits and juices
Nightshade vegetables
Tomatoes and tomato-based products
Fried and fatty foods
Garlic and onion
Trigger foods vary person to person, so keeping a food and symptom diary is useful.
Eat smaller, more frequent meals
Large meals put pressure on the stomach, increasing the chance of reflux. Smaller meals spaced evenly throughout the day help reduce this risk.
Avoid eating close to bedtime
Aim for at least 2–3 hours between your last meal and lying down. This allows your stomach to empty and reduces night time symptoms.
Focus on gut-friendly, anti-inflammatory foods
These include:
Oats and whole grains
Leafy greens
Root vegetables
Lean proteins
Bananas and melons (less acidic fruits)
Ginger (which has natural anti-inflammatory properties)
Stay hydrated wisely
Avoid drinking large volumes of fluid during meals. Sip fluids throughout the day instead.
Lifestyle Tips
Elevate the head of your bed to reduce night time reflux, a pillow wedge can be great for this.
Quit smoking if applicable
Manage stress with tools like breathwork, gentle movement, or mindfulness. Stress can impact digestion and increase symptoms.
Supplements and Herbal Support for GERD
Supplements can play a helpful role, but they should be used mindfully and ideally under the guidance of a nutritional therapist.
Deglycyrrhizinated Liquorice (DGL)
A form of liquorice that soothes the stomach lining and may help with healing.
Slippery Elm
Contains mucilage that coats and soothes the digestive tract. Often taken before meals.
Marshmallow Root
Another herb that helps reduce inflammation and protect the oesophageal lining.
Aloe Vera (low-acid, decolourised form)
Can help soothe the oesophagus and reduce inflammation. Make sure it’s suitable for internal use.
Probiotics
Support gut health and balance, particularly helpful if GERD symptoms are linked to imbalances or dysbiosis.
Mastic gum
Some studies suggest mastic gum may help reduce reflux symptoms, I have used this supplement myself with great results.
Manuka Honey
May help to soothe symptoms such as heartburn.
Caution with Certain Supplements
Some supplements like peppermint oil or high-dose vitamin C can worsen GERD symptoms in sensitive individuals. Always check for interactions with existing medications (especially PPIs or H2 blockers).
Final Thoughts
GERD can feel frustrating and unpredictable, but there are lots of tools available beyond antacids. From simple dietary swaps to supportive herbs, a holistic approach can ease symptoms and support long-term digestive health.
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