Acid Reflux: A Nutritionist’s Guide to Managing GERD (GORD)

Studies consistently reveal that GERD has a profound and multi-dimensional effect on quality of life (QoL) [14][15][16]. Research has found that individuals with GERD report significantly lower scores in physical and mental health, social relationships, and productivity compared with those without GERD, with many experiencing symptoms for over three years.

This chronicity and symptom burden correlated with reduced well-being across all domains, showing GERD’s pervasive impact beyond mere physical discomfort. A 2020 study, for example, highlighted that GERD reduced quality of life scores by nearly 50%, with many individuals struggling with pain, poor sleep, and limited daily activities [15]. In fact, more than 60% reported that their symptoms regularly interfered with work, social life, or emotional well-being [15].

Additional studies reinforce this picture and contribute to a landscape that shows how GORD markedly reduces not just physical health but emotional resilience and social functioning.

Recognising the Triggers for GERD

GERD can be triggered or worsened by a complex combination of dietary, lifestyle, and physiological factors.

Foods commonly consumed across the UK, such as high-fat meals, fried foods, chocolate, peppermint, alcohol, caffeine, and spicy or acidic dishes, are all known to relax the LES or irritate the oesophageal lining, increasing the risk and severity of reflux episodes [17]. Compounding this is the fact that in the UK, obesity rates are rising steadily; over 28% of adults are classified as obese [18], which significantly amplifies the likelihood of developing GERD up to twofold due to increased intra-abdominal pressure pushing stomach acid upward [19].

Lifestyle habits prevalent in the UK also contribute substantially to GERD risk. Smoking rates, while declining, remain significant in certain demographics, and studies show that smoking exacerbates recurrent reflux because nicotine interferes with the LES’s ability to close. Yet the impacts of quitting smoking can be just as profound as a study of 141 former smokers found that almost 44% reported fewer GERD symptoms one year after quitting [20].

Likewise, stress levels, common in the fast-paced modern lifestyle, can provoke or exacerbate GERD symptoms. A 2023 study found that people with moderate to high stress were nearly twice as likely to experience acid reflux symptoms compared to those with low stress. Higher stress was linked to more frequent symptoms such as heartburn, regurgitation, chest pain, cough, and burping [21].

Making Nutrition Part of Management

While medications like proton pump inhibitors and H2 blockers are effective for many and commonly prescribed, research increasingly shows that effective management does not rely solely on medication. Nutritional and behavioural interventions, when personalised and adhered to, can substantially reduce symptom severity and frequency while improving QoL.

Low-carbohydrate diets have been found to reduce oesophageal acid exposure by a mean difference of 2.8%, while high-fibre, plant-forward eating patterns improve stomach motility and decrease pressure-related reflux events [22]. In contrast, high-fat Western diets correlate strongly with increased reflux severity, particularly when combined with sedentary lifestyle behaviours or stress-induced eating [4][5][6][7].

The evidence is clear that diet has a meaningful impact. In a 2025 prospective study involving 47 adults, adherence to a four-week guided diet intervention reduced symptom frequency and severity by more than 60%, alongside measurable improvements in mood, sleep quality, and social wellbeing [23].

Emerging research highlights the close link between the gut and the brain, often referred to as the gut–brain axis. Similar to what is seen with other gastrointestinal diseases like IBS, this is where stress, anxiety, and disrupted sleep can influence gut motility and acid production, amplifying GERD symptoms even when diet remains unchanged [24].

Applying Nutritionist-Led Dietary Strategies and Lifestyle Adjustments

Nutritionists can help individuals living with GERD by identifying individual triggers, while also tailoring meal patterns that reduce stomach pressure and acid stimulation.

Instead of emphasising exclusion, they focus on structure and moderation. Smaller, more frequent meals spaced evenly throughout the day help prevent over-distension of the stomach, while early evening dining – at least three hours before bedtime – minimises nocturnal reflux.

Healthy dietary swaps can make substantial differences. Reducing fried foods and replacing them with grilled or steamed alternatives supports smoother digestion. Substituting acidic or carbonated beverages with water or herbal teas (such as chamomile or ginger) provides additional symptomatic relief. Soluble fibre from foods like oats, bananas, beans, and vegetables helps regulate bowel motility and stabilise gut pressure, while probiotic-rich foods can improve upper GI microbial balance, reducing inflammation and supporting long-term resilience.

Additionally, Mediterranean-style diets, rich in fruits, pulses, olive oil, and seafood, have been linked to a lower risk of reflux-related symptoms [25]. And plant-based diets demonstrate anti-inflammatory effects that protect the oesophageal mucosa and support weight management, too [26]

In a similar vein, weight reduction remains one of the most powerful non-pharmacological tools for GERD. Nutritionists support this through structured meal pacing, balanced energy intake, and incorporation of gentle exercises such as walking or yoga, which both improve gut motility and reduce intra-abdominal pressure. Coupling these changes with other manageable approaches like mindful eating – slowing down, chewing thoroughly, and eating away from screens – reduces food-related reflux further.

Incorporating stress-management techniques such as deep breathing, mindfulness, gentle yoga, and consistent sleep routines can support these changes and improve digestive comfort. Alongside dietary guidance, these stress-reducing behavioural techniques can help individual clients break the cycle of stress-induced reflux and restore a calmer, more balanced digestive rhythm that supports both physical and emotional wellbeing.