WHY YOU SHOULD READ THIS NOW
1 in 5 of you reading this has GERD (gastroesophageal reflux disease)... but you might not realize it.
Sleeping flat can irritate your throat lining. Discover the one position that can cut nighttime reflux in half.
Taking a lot of Tums? You might be making your GERD worse. Read on for the 7 science-backed habits that actually target the root problem.
A major study found a Mediterranean diet + alkaline water worked as well as prescription PPI medications. We break it down below.
TODAY’S OPPONENT:
GERD
GERD isn’t “just” heartburn. It’s when stomach acid goes backwards into your esophagus regularly enough to inflame, damage, or even change its lining. The root issue? A weak or overly relaxed lower esophageal sphincter (LES). That valve is supposed to keep acid where it belongs: your stomach. GERD means it’s not doing its job well.
Classic symptoms:
→ Burning sensation in your chest or throat
→ Acid or food coming back up (regurgitation)
→ Sour taste in the mouth
→ Chronic cough, hoarseness, or post-nasal drip
→ Feeling like there’s a lump in your throat
→ Feeling like food gets stuck in your chest
What makes it even trickier: some people don’t get heartburn at all... just a nagging cough or sore throat, and sometimes no symptoms whatsoever. Which is why GERD oftentimes goes misdiagnosed or undiagnosed.
If you’re scared because Google says ‘esophageal cancer’... take a deep breath. That’s not where 99% of GERD cases end up.
GERD is uncomfortable. Frustrating. Sometimes scary. But most importantly, hear this from 2 real gastroenterologists: GERD is manageable.
A lot of patients come to us in full panic mode. Usually they’ve had reflux for a few months, they go to Google for answers, and suddenly they’re convinced they’re on a fast track to esophageal cancer or some other serious complication.
Let’s break that down:
Actual cancer risk from GERD is low.
Long-term untreated GERD can lead to Barrett’s esophagus (this is when the cells of your esophagus change to an intestinal type of cell), which, over the course of many years, can slightly increase your risk of esophageal adenocarcinoma. But let’s put this in perspective:
-Barrett’s esophagus is estimated to occur in only 10% of patients with GERD
-Of those with Barrett’s, only ~0.3% per year develop esophageal cancer
-So even with Barrett’s, the risk is about 1 in 300 per year
-And again, most GERD patients never develop Barrett’s at all
So yes, GERD is absolutely worth treating. But it is not necessarily a disaster or death sentence. Serious complications usually only come with years of unmanaged symptoms. Thus if you’re reading this, you’re already ahead of the curve.
7 Practical Tips for Managing GERD Symptoms (From 2 GI Docs):
1. Elevate your bed, not just your pillow.
Lying flat is an open invitation for acid to backflow. Use bed risers (i.e. under mattress wedges) or even books to raise the head of your bed by 6–8 inches.
We’ve had dozens of patients tell us adding pillows didn’t work. Raising the head of the bed (mattress) itself was the real difference maker.
2. Eat early. Like, really early.
Stop eating at least 2–3 hours before bed. That gives your stomach time to empty so you’re not digesting while horizontal.
3. Track your own triggers.
The usual suspects: tomato, citrus, chocolate, alcohol, mint, coffee, garlic, onions. But some people can experience a flare up from things like bananas or carbonated water.
So even if it’s on a “safe food” list, it may not be your safe food.
A simple food log + elimination testing can reveal a lot.
4. Chew gum after meals.
Gum stimulates saliva production, which helps clear acid from your esophagus.
Some patients have told us chewing gum 30 minutes after eating helped more than any antiacid they tried.
5. Don’t panic about every flare.
Occasional reflux doesn’t mean you’re failing. Stress is a massive reflux amplifier. In fact, some people have nerve related acid reflux – meaning when they are stressed, they develop more reflux symptoms because their nerves are firing!
Flare ups come and go. This is normal.
6. Consider a Mediterranean-style diet.
A 2017 study found that patients who followed a Mediterranean diet and drank alkaline water had symptom relief comparable to PPIs (like Prilosec or Nexium). Link to study
What that looks like:
More: fruits, veggies, whole grains, healthy fats
Less: processed foods, sugar, saturated fat, fried foods
7. Lose weight if you need to.
Losing just 5-10% of your body weight can decrease your reflux symptoms tremendously. It’s not an uncommon occurrence for patients to tell us that their reflux was preceded by a 10-15 lb weight gain.
“GERD is manageable, and having it checked out is safe and relatively easy. Don’t wait until symptoms become more severe.”
The earlier you identify and treat it, the less long-term damage you risk. It will also be easier to get off medications later.
“We’ve seen patients go from daily PPIs to none, just by making 3 or 4 key lifestyle changes.”
That doesn’t mean you shouldn’t use meds, but you don't have to rely on them forever. Use them to heal, then pivot to lifestyle.
WHAT TO TELL YOUR DOCTOR
“I’ve been dealing with reflux a few times a week. Mostly at night. I’ve started sleeping propped up and avoiding late meals, which helps some. But I’m still feeling symptoms, and I don’t want to just keep popping antacids. Should we talk about doing an upper endoscopy, or maybe a short course of PPIs? And if I do go on meds, what’s the plan for tapering off later?”
TIKTOK TREND WE’D BAN
Drinking baking soda water for Reflux.
As GI doctors, we see this one a lot: people mixing baking soda with water to “neutralize” stomach acid and stop heartburn. Yes, it can bring some temporary relief by raising your stomach’s pH (i.e. decreasing its acidity level).
But here’s the problem: your stomach is supposed to be acidic. That acidity is what helps you digest food and kill harmful microbes. When you blunt it with baking soda, your body often responds by making more acid. This is called acid rebound.
In other words, it may feel good now... but baking soda could then make your GERD worse later.
The initials of baking soda are…
Too much baking soda can also mess with your sodium levels and your body’s pH balance. This is especially the case if you have kidney issues, high blood pressure, or are taking certain medications.
It's a temporary fix with potential for long-term consequences.
Verdict: BANNED.
WHAT’S ON YOUR MIND?
Respond to this email and let us know!
As gastroenterologists, we definitely have a lot to talk about when it comes to your gut health and well-being. But we can’t always get to everything (you know… like coffee enemas)! So reply directly to this email or DM us on TikTok below and maybe YOUR topic will be featured soon!
