Losing Weight Can Help: Managing Acid Reflux and GERD

Heartburn and acid reflux are very common digestive disorders that make life uncomfortable for many people. While acid-stopping drugs provide quick relief, they do not address the underlying cause of heartburn and reflux. Moreover, these drugs can have serious side effects, such as contributing to bacterial overgrowth, reducing the absorption of important nutrients, and creating an environment conducive to various digestive disorders and even cancer. Most people are unaware of these issues. However, heartburn and reflux can be prevented and even resolved with dietary and lifestyle changes, and losing weight is a key factor.

Heartburn and reflux not only damage the delicate esophageal lining but also cause significant harm throughout the entire digestive tract. Many people believe that heartburn is caused by too much stomach acid, which seems logical due to the burning sensation they experience. However, studies show that the incidence of heartburn and reflux increases with age, while stomach acid levels decrease with age. This paradox suggests that low stomach acid, rather than excess acid, is often the culprit, and addressing it can help reduce GERD symptoms.

Dr. Jonathan Wright, who has tested and measured the stomach acid levels of his patients suffering from heartburn and reflux for over 20 years, found that their stomach acid levels were almost always too low, not too high. This finding is supported by other medical professionals who have concluded that increasing stomach acid can relieve the symptoms associated with heartburn and reflux and improve overall digestion.

The public often believes that too much stomach acid causes heartburn. However, scientific research indicates that the underlying cause of heartburn and GERD (Gastroesophageal Reflux Disease) is a malfunctioning esophageal sphincter. This muscular valve, located between the esophagus and the stomach, is supposed to open easily when we swallow food or drink liquids and then stay closed; a high body mass index (BMI) can contribute to its malfunction. When this valve functions properly, it keeps food in the stomach, preventing acid from reaching the esophagus. The delicate lining of the esophagus cannot handle even a small amount of stomach acid, which causes the burning sensation associated with heartburn.

Several factors can contribute to acid reflux, including overeating, bending over or lying down after eating, and obesity. Proper digestion and absorption of carbohydrates are also crucial, as undigested carbohydrates can lead to bacterial overgrowth, which is often caused by low stomach acid. Adequate stomach acid ensures the proper breakdown of carbohydrates, proteins, and fats, allowing them to be absorbed into the bloodstream and nourish the body.

Low stomach acid has far-reaching consequences for overall health. Dr. Jonathan Wright highlights well-established scientific findings that link low stomach acid to various diseases, such as childhood asthma, rheumatoid arthritis, osteoporosis, and depression. Malnutrition resulting from low stomach acid can lead to chronic degenerative diseases that reduce the quality of life and may ultimately shorten lifespans.

Being overweight is a significant risk factor for GERD. Excess weight increases abdominal pressure, making stomach acid leakage or backflow more likely. This added pressure can cause the lower esophageal sphincter to relax, allowing stomach acid to enter the esophagus and cause symptoms of GERD. Studies have shown that weight loss can lead to a significant reduction in GERD symptoms, highlighting the importance of maintaining a healthy body mass index (BMI). In fact, a structured weight loss program can lead to complete resolution of reflux disease symptoms in the majority of overweight and obese individuals.

There are several lifestyle and dietary changes you can implement to reduce and prevent reflux:

Cut Down on Added Sugar for a Healthier You

If you’re looking to boost your health, one of the best places to start is by cutting down on added sugar. While natural sugars found in fruits are great for you, many of the foods and drinks we consume daily are loaded with added sugars that can be harmful. Think sodas, candies, desserts, and even those sneaky items like salad dressings, condiments, pasta sauces, breads, and cereals. But don’t worry, I’ve got some simple tips to help you reduce your added sugar intake and feel amazing!

Relaxing and Eating Belong Together, as stress can cause weight gain and exacerbate GERD symptoms

Eat in a relaxed state of mind. Digestion works best when we are in a parasympathetic state. Stress, hurry, or pressure impair the release of digestive juices. Having a pleasant conversation and eating with enjoyment and gratitude significantly supports the digestive process.

Chew Well and Eat Slowly

Thoroughly chewing each bite enhances digestion by mixing food with saliva and the enzyme amylase, which is responsible for carbohydrate digestion. Thorough chewing is our only conscious task in the digestive process; the rest is handled by our body.

Smaller Portions

Eat smaller meals to reduce pressure on the esophageal valve.

Avoid Pressure

Avoid bending, heavy lifting, or any activity that increases intra-abdominal pressure.

Whole Foods

Avoid processed foods as much as possible. Ensure your diet consists mainly of well-prepared whole foods.

Don’t Eat Too Late to avoid weight gain and other risks related to GERD

Eat lightly in the evening and allow some time to pass before bedtime.

Be Carefull With Carbs

Avoid excess carbohydrate consumption, especially simple carbohydrates like white rice, pasta, and white bread. Whole grain breads and pastas or brown rice are better choices but should be consumed in moderation.

What else to Avoid

Bitter Herbs

Various bitter herbs stimulate digestion and support GI function. Bitters in liquid form can be dissolved in a small amount of water and taken before meals to stimulate stomach acid and the digestive process. It is important to taste the bitterness. Bitters can be found in natural food stores, with gentian root and wormwood being particularly known for relieving GI symptoms.

Get Help

Consult a medical professional or nutritional therapy consultant knowledgeable about the true causes of heartburn or indigestion and how weight loss can lead to resolution of these symptoms. They can support you in optimizing digestion and nutrient absorption.

By making these changes, you can significantly reduce and prevent reflux, improving both your digestive health and overall well-being. Weight loss can lead to the resolution of GERD symptoms, making it one of the best lifestyle changes you can make to help reduce heartburn and other related health complications.

References

Dr. Wright Jonathan: Why Stomach Acid Is Good for You: Natural Relief from Heartburn, Indigestion, Reflux and GERD