A listener from British Columbia recently asked a great question about how to eat with acid reflux—and it’s one I don’t think gets talked about enough.
“Hi, while I appreciate all of what you are saying and agree it’s important, I would love to hear you talk about HOW people eat (too fast, not chewing enough, not eating consciously) and how that influences digestion and acid reflux. I see so many people that eat quite well and yet I believe have this issue mostly due to how they eat. I think it is not talked about near enough. Would you agree and could you discuss any finding on this?”
I really appreciate this question—it highlights a part of the reflux puzzle that often gets overlooked. Most of the time, we focus on what you eat, and for good reason: over time, poor food choices can lead to real digestive dysfunction and are a clear root cause of reflux.
Still, there’s no doubt that how you eat can influence symptoms. One way to tell it’s not usually a root cause is to compare a healthy person eating too fast with someone who already has reflux. The healthy person might get a little indigestion, but probably won’t feel much. The reflux sufferer, on the other hand, might pay for that same habit with hours of discomfort, throat burn, or disrupted sleep.
That’s because once your system is compromised, even small habits can have an outsized impact. So while how you eat may not cause reflux on its own, it can quickly become a powerful trigger when the deeper roots—like low stomach acid, gut imbalance, or inflammation—are already in play.
That’s exactly why these habits are worth paying attention to. In my own experience—and in many others I’ve worked with—simple changes like slowing down, chewing well, and being more present at meals can make a noticeable difference, even when food choices are already solid.
So let’s dig in. Because sometimes, it’s not just what’s on your plate—it’s how your body’s set up to receive it.
Digestion Promoting Habits
1 Relax Before Eating: Our busy lives can stress us out, making digestion harder. Take a few deep breaths and unplug from tech to help your body focus on digestion.
2 Chew Thoroughly: Don’t rush your bites. Chewing well not only makes it easier for your stomach but also kickstarts digestion with enzymes in your saliva.
3 Stick to a Schedule: Eating at the same time every day helps your body prepare for digestion. Your gut even starts getting ready before you eat, so make it a routine.
4 Mind Your Liquids: Drinking too much water during meals can mess with your stomach acid. It’s better to hydrate an hour or so before and after meals.
5 Know When to Stop: Overeating puts pressure on the muscle that keeps stomach acid in its place, leading to more reflux. Listen to your body and save leftovers for later.
Digestion Promoting Foods
6 Go Big on Fiber: Aim for 35–50 grams of fiber from plants like fruits, veggies, nuts, seeds, and grains. Fiber isn’t just for keeping you regular; it’s food for the good bacteria in your gut.
7 Pick White Meats: Choose chicken and fish far more than red meat. Proteins and especially fat are more difficult to digest.
8 Just Say No to Sugars: Avoid sugar and its substitutes like corn syrup. They’re bad news for your gut and can lead to all sorts of health problems.
9 Keep It Real: Skip the processed foods and anything with ingredients you can’t pronounce. Stick to the fresh stuff you find on the outer aisles of the grocery store.
10 Fermented Foods Are Your Friends: Add yogurt, naturally fermented pickles, sauerkraut, etc. to your diet. They’re full of good bacteria that help your stomach work better.
11 Bitter is Better: Include greens like kale, cabbage, and broccoli. They’re not just good for you; they promote the release of digestive fluids.
Digestion Promoting Lifestyle
12 Track Your Triggers: Keep a journal to find out what foods increase your symptoms. Skip those, especially before bed.
13 Sleep Well: Aim for at least eight hours of good sleep. It helps your body switch to “rest-and-digest” mode.
14 Stay Active: Regular exercise helps your digestive system work better. It moves food along and reduces indigestion.
15 Savor Your Food: Use all your senses—smell, sight, taste—when you eat. It helps your body get ready to digest.
16 Quit Smoking: If you smoke, think about stopping. It’s not doing your digestion any favors.
17 Watch the Clock: No late-night snacks. Finish eating 3–4 hours before you hit the sack.
Final Thoughts: How to Eat with GERD
Food matters, but how you eat matters too. These 17 habits can ease the pressure on your digestive system and support healing—but they’re not the whole picture.
Think of these habits as the icing on the cake. Like diet alone, they won’t fix the foundation, but they can make a big difference in how your body responds day to day.
If you really want to know how to prevent heartburn after eating, its going to be by addressing the core causes including inflammation, indigestion, and infection.
If there’s a question or struggle you’d like to see me tackle in a future article, I’d love to hear from you and let me know what’s on your mind—I’m listening.
This content is for informational purposes only and is not medical advice. Consult your physician for personalized care.
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