Getting to the Root of GERD: A Functional Nutrition Approach Based on Research

Content Navigation

 

Getting to the Root of GERD: A Functional Nutrition Approach Based on Research

Gastroesophageal reflux disease (GERD) is a chronic digestive condition that can significantly impact quality of life. From painful heartburn and disrupted sleep to a constant fear of eating, GERD takes a toll both physically and emotionally. While medications like Prilosec (proton pump inhibitors, PPIs) are often prescribed for relief, they don’t address the root cause of the condition.

As a functional nutrition counselor, I focus on digging deeper to uncover the “why” behind GERD. This comprehensive approach involves identifying triggers, optimizing digestion, and using dietary strategies to support healing. This article is based on research I conducted for a client struggling with GERD, aiming to provide lasting relief by addressing the condition’s root causes.

Understanding GERD: What’s Going Wrong?

GERD occurs when stomach acid flows back into the esophagus, causing symptoms like heartburn, chest pain, regurgitation, and even difficulty swallowing. While it’s commonly thought to be caused by excessive stomach acid, research shows that low stomach acid and a weak lower esophageal sphincter (LES) are often the real culprits.

Key Underlying Issues in GERD

  1. Low Stomach Acid (Hypochlorhydria):

    • Stomach acid is essential for proper digestion and preventing bacterial overgrowth. Low acid levels lead to incomplete digestion, creating gas and pressure that push acid upward.

  2. Weak LES Function:

    • The LES is a ring of muscle that separates the stomach from the esophagus. When it weakens or relaxes inappropriately, acid can escape into the esophagus.

  3. Hiatal Hernia:

    • A structural issue where part of the stomach pushes through the diaphragm, weakening the LES and contributing to reflux.

  4. Gut Imbalances (Dysbiosis or SIBO):

    • Poor gut health exacerbates GERD by causing bloating and increased intra-abdominal pressure.

  5. Dietary and Lifestyle Triggers:

    • Certain foods, stress, overeating, and lying down after meals can aggravate symptoms.

Solving GERD: A Functional Nutrition Approach

To address GERD, we focus on improving digestion, reducing inflammation, and strengthening the LES. Here’s a step-by-step plan based on evidence-based practices:

1. Optimize Stomach Acid Production

Counterintuitive as it seems, many people with GERD benefit from improving stomach acid levels.

  • Apple Cider Vinegar (ACV):

    • Before meals, take 1 tablespoon of diluted ACV to stimulate stomach acid (if tolerated).
    • Why it works: ACV mimics stomach acid, aiding digestion and reducing pressure on the LES.

  • Digestive Bitters:

    • These herbal extracts stimulate the production of stomach acid and digestive enzymes.

  • Zinc and Betaine HCl:

    • Supplements like betaine HCl (with meals) can support acid production in those with confirmed low stomach acid.

2. Heal and Protect the Gut

Rebuilding gut health is essential for lasting relief.

  • Probiotics:

    • Support a healthy microbiome and reduce symptoms of dysbiosis. Look for strains like Lactobacillus rhamnosus and Bifidobacterium breve.

  • L-Glutamine:

    • Repairs the gut lining and reduces inflammation. Take 5-10g daily on an empty stomach.

  • Slippery Elm and Marshmallow Root:

    • These mucilaginous herbs coat the esophagus and protect it from acid damage.

  • Bone Broth or Collagen:

    • Rich in amino acids like glycine, which support gut repair.

3. Follow a GERD-Friendly Diet

Diet plays a significant role in managing GERD.

  • Foods to Include:

    • Non-Acidic Fruits: Bananas, melons, and papayas (low in acid and soothing).
    • Vegetables: Zucchini, spinach, broccoli, and carrots (anti-inflammatory and nutrient-dense).
    • Lean Proteins: Chicken, turkey, fish, and tofu (easy to digest).
    • Healthy Fats: Avocado, olive oil, and omega-3 sources (reduce inflammation).
    • Whole Grains: Quinoa, brown rice, and oats (fiber-rich and gentle on digestion).

  • Foods to Avoid:

    • Citrus Fruits: Oranges, lemons, and grapefruits (acidic and irritating).
    • Caffeine and Alcohol: Relax the LES, increasing reflux risk.
    • Spicy Foods: Chili peppers and hot sauces can irritate the esophagus.
    • Fried and Fatty Foods: Slow gastric emptying, increasing pressure on the LES.

4. Improve Meal Timing and Habits

How you eat is just as important as what you eat.

  • Eat smaller, more frequent meals to reduce pressure on the LES.
  • Chew thoroughly and eat slowly to aid digestion.
  • Avoid lying down for at least 2-3 hours after eating to prevent reflux.
  • Elevate the head of your bed to reduce nighttime symptoms.

5. Use Natural Remedies for Symptom Relief

While working on the root causes, natural remedies can provide immediate relief:

  • Aloe Vera Juice: Soothes inflammation in the esophagus.
  • DGL (Deglycyrrhizinated Licorice): Protects and heals the stomach lining without raising blood pressure.
  • Ginger Tea: Helps reduce nausea and improve motility.

6. Address Stress and Lifestyle Factors

Stress weakens the LES and impairs digestion. Incorporate:

  • Deep Breathing: Activates the parasympathetic nervous system, aiding digestion.
  • Yoga or Stretching: Gentle movements reduce abdominal pressure.
  • Mindfulness Practices: Reduce stress-related reflux triggers.

What Science Says About GERD Management

Research continues to show that GERD is more complex than simply “too much acid.” A review in The American Journal of Gastroenterology highlights the importance of addressing low stomach acid, dysbiosis, and lifestyle factors to resolve GERD. Studies also emphasize the risks of long-term PPI use, including nutrient deficiencies, gut imbalances, and increased infection risk.

The Importance of Getting to the Root Cause

GERD isn’t a condition you develop overnight, and healing takes time. By focusing on the root causes—low stomach acid, poor gut health, and dietary triggers—you can achieve lasting relief without relying on medications that mask symptoms.

This plan is based on my research and experience helping clients navigate GERD. If you’re tired of managing symptoms without real solutions, let’s work together to create a personalized approach that addresses your unique needs. Relief is possible when you give your body the support it needs to heal.

KBALANCED © 2019-Present