What is reflux or GORD?
Gastro-oesophageal reflux disease (GORD) is a condition where stomach contents move back up into the oesophagus (food pipe), leading to irritation, heartburn and discomfort.
Occasional reflux is common, but GORD is typically diagnosed when it occurs frequently (more than twice per week) or starts impacting your daily life.
How relevant is stomach acid?
Many people are told their reflux is caused by “too much stomach acid.”
But this is often an oversimplification.
Reflux is usually related to dysfunction of the lower oesophageal sphincter (LOS), the valve that prevents stomach contents from moving upward.
This means:
- You can have reflux without excessive acid
- Reducing acid doesn’t always fix the problem
- Symptoms may persist even with medication
From a naturopathic perspective, it’s not just about acid, it’s about why reflux is happening in the first place.
Common symptoms of reflux
Typical symptoms:
- Heartburn (burning sensation in the chest)
- Acid regurgitation or sour taste
- Indigestion, bloating, burping
Less obvious symptoms:
- Chronic cough or throat irritation
- Hoarseness or “lump in throat” sensation
- Difficulty swallowing
- Bad breath or dental issues
These symptoms occur because stomach acid irritates the lining of the oesophagus.
What actually causes reflux?
The conventional view
Reflux occurs when the lower oesophageal sphincter doesn’t close properly, allowing stomach contents to rise upward.
A naturopathic perspective
Instead of just asking “how do we stop the acid?”, we ask:
👉 Why is the body allowing reflux to happen?
Common contributing factors include:
1. Poor digestive function
- Sluggish stomach emptying
- Impaired digestive enzyme activity
- Imbalanced stomach acid (not always high)
2. Diet and lifestyle triggers
Certain foods and habits can trigger symptoms, including:
- Large meals
- Eating late at night
- Alcohol, caffeine, fatty or spicy foods
3. Increased abdominal pressure
- Being overweight
- Pregnancy
- Tight clothing
4. Nervous system & stress
Stress can:
- Slow digestion
- Increase gut sensitivity
- Worsen reflux symptoms
Why symptom suppression isn’t enough
Many people rely on:
- Antacids
- Acid-suppressing medications
These can provide short-term relief, but they don’t address underlying drivers.
In some cases, this can lead to:
- Ongoing symptoms
- Reliance on medication
- Recurring flare-ups
Like many chronic conditions, if the cause isn’t addressed, symptoms often persist and worsen over time.
5 naturopathic hacks to reflux
Treatment focuses on identifying and addressing underlying causes, not just reducing symptoms.
1. Diet modification (Newberry, C. and Lynch, K. (2019))
Key strategies:
- Identify and reduce trigger foods
- Avoid large or late meals
- Eat in a calm, relaxed state
2. Eating habits
Simple changes can significantly improve symptoms:
- Eat slowly and chew thoroughly
- Stay upright after meals
- Avoid lying down within 2–3 hours of eating
3. Supporting digestion
Depending on the individual, this may include:
- Digestive support
- Improving stomach function
- Supporting gastric emptying
4. Gut health support (Guan, Y. et al. (2025)
Addressing:
- Microbiome imbalances
- Inflammation
- Underlying digestive dysfunction
5. Nervous system regulation
Supporting the gut-brain connection through:
- Stress management
- Breathwork
- Mindful eating
What’s the prognosis for reflux?
For many people, reflux can significantly improve with the right approach.
Like other chronic conditions, outcomes depend on:
- Identifying contributing factors
- Consistency with treatment
- Individual health status
Some people experience improvement within weeks, while others require longer-term support.
When should you seek medical advice?
It’s important to seek medical care if you experience:
- Difficulty swallowing
- Persistent vomiting
- Unexplained weight loss
- Severe or worsening chest pain
These symptoms may indicate complications or more serious conditions.
FAQs
Is reflux caused by too much stomach acid?
Not always. While acid plays a role, reflux is often due to dysfunction of the valve (LOS) and digestive processes, not simply excess acid.
Can reflux go away naturally?
Yes, in many cases symptoms can improve significantly by addressing diet, digestion and lifestyle factors.
What foods commonly trigger reflux?
Common triggers include:
- Caffeine
- Alcohol
- Fatty or spicy foods
- Large meals
However, triggers vary between individuals.
If your symptoms don’t improve from removing the listed foods you may need to do an elimination diet to figure out your intolerances which our naturopath can give you guidance with.
Why is my reflux worse at night?
Reflux often worsens when lying down because gravity no longer helps keep stomach contents down.
Do I need medication for reflux?
Not always. Some people benefit from short-term use, but long-term management should focus on addressing underlying causes.
Can stress cause reflux?
Stress doesn’t directly cause reflux, but it can significantly worsen symptoms by affecting digestion and the gut-brain connection.
When should I get my reflux checked?
If symptoms are frequent (more than twice per week), worsening, or affecting your quality of life, it’s important to seek support.
Final thoughts
Reflux is common, but it’s not something you need to simply manage forever.
It’s often a sign that:
👉 your digestive system isn’t functioning optimally
Our naturopathic approach focuses on:
- Understanding your individual triggers
- Supporting digestion
- Addressing root causes
Because long-term relief doesn’t come from just suppressing symptoms, it comes from restoring balance.
References
Newberry, C. and Lynch, K. (2019) ‘The role of diet in the development and management of gastroesophageal reflux disease: Why we feel the burn’, Journal of Thoracic Disease, available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6702398/
Guan, Y. et al. (2025) ‘The role of the esophageal and intestinal microbiome in gastroesophageal reflux disease’, Frontiers in Cellular and Infection Microbiology, 15, 1531341.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC11885504/
