I receive a lot of questions about acid reflux—how to get relief, what to take, and how to finally get rid of the burning that can make eating and sleeping miserable. Today, I want to answer those questions, share my own story, and walk you through some practical tips that may help. I also have a free gift for you at the end.

First, I need to humbly share, there are many people I owe an apology to.

For years, I thought acid reflux was just something people complained about—a little heartburn after a big meal, no big deal. Pop a Tums or take a pepcid and move on. I truly didn't understand what people were going through.

Then I got pregnant.

The last two pregnancies hit me hard with acid reflux. I'm talking about waking up in the middle of the night feeling like my chest was on fire. Sleeping propped up with pillows just to get a little relief and avoiding certain foods because I knew I'd pay for it later. It was awful.

But here's what really got me: it didn't stop after my pregnancies ended.

For a while, I did what so many people do. I avoided trigger foods and took whatever gave me temporary relief. But eventually I realized I was only managing the symptoms—not asking why they were happening in the first place.

As I began restoring my gut health and addressing some of the underlying factors contributing to my reflux, something incredible happened. The acid reflux disappeared. For good.

Today, I can enjoy onions, spicy foods, and many of the foods that used to leave me in pain- and I don’t need an antacid or PPI of any kind to help.

If you're tired of planning your life around acid reflux, avoiding foods you love, or wondering where to even begin, this newsletter is for you.

Let's dive in.

Acid reflux — clinically called gastroesophageal reflux disease (GERD) when it's chronic — happens when stomach contents flow back up into the esophagus. That burning sensation you feel in your chest or throat? That's your esophageal lining coming into contact with acid.

Your stomach has a protective lining that allows it to hold acid safely. Your esophagus does not. So when the lower esophageal sphincter (LES) — the little valve between your esophagus and stomach — isn't closing properly, you feel it.

Common symptoms include:

Most people assume this means their body is producing too much acid. That's what we've all been taught, myself included. But what if I told you the opposite is often true?

Many people with chronic acid reflux actually have too little stomach acid — not too much.

Here's why it matters:

Your stomach needs adequate acid (hydrochloric acid, or HCl) to:

When stomach acid is low, food sits in the stomach longer than it should. It ferments and creates gas and pressure. That pressure forces whatever acid is present back up into the esophagus — causing that familiar burn.

So you feel like you have too much acid, when in reality you have too little, and what you do have is in the wrong place.

This is why antacids and acid-suppressing medications can give short-term relief while making the underlying problem worse over time.

Here's where we need to go deeper — because reflux is rarely just a stomach problem.

The underlying driver of chronic acid reflux, for so many people, is gut dysbiosis.

Gut dysbiosis means your gut microbiome is out of balance — too many harmful bacteria, not enough beneficial ones. When your microbiome is disrupted, it affects everything:

In other words, reflux is often a downstream symptom of a gut that's been out of balance for a long time. This is the connection I missed for years and it's the reason treating only the symptom never gave me lasting relief.

Proton pump inhibitors — medications like omeprazole, pantoprazole, and lansoprazole — are among the most commonly prescribed drugs in the country. And they do work for short-term symptom relief.

But here's what often gets left out of the conversation:

PPIs are intended for short-term use — typically 4 to 8 weeks.

Long-term use has been associated with:

I'm not here to tell you what to do with your prescriptions — please always work with your doctor. But I do want you to have the full picture, because many people are on these medications for years without ever being told they were designed as a short-term bridge, not a long-term solution.

Here are some of the strategies that made a real difference for me and that I recommend:

This one may sound simple, but it's powerful. Your body needs to be in a rest-and-digest state (parasympathetic) to produce digestive enzymes, secrete stomach acid properly, and move food efficiently. If you're stressed, rushed, or eating on the go, your digestion is already compromised before you start eating.

Before meals, try:

Aloe has been used for centuries for its soothing, anti-inflammatory properties. The inner fillet of the aloe plant contains compounds that can help coat and calm the esophageal and stomach lining. Look for pure, decolorized, latex-free aloe vera juice — about 2 oz before meals can help take the edge off and support healing over time. I like the Lakeland Organics Brand.

Slippery elm is an herb that forms a gel-like coating when mixed with water, soothing the mucous membranes of the esophagus and stomach. It's been used traditionally to calm irritation and inflammation along the digestive tract. You can find it in powder or capsule form — taken before meals or mixed with warm water. Slippery Elm Bark by Microingredients is a reputable source.

Another gentle but effective tool worth adding to your reflux-relief toolkit is DGL, or deglycyrrhizinated licorice. DGL works by stimulating the natural protective mucus lining of the esophagus and stomach, helping to soothe irritation without suppressing stomach acid the way antacids do. It comes in chewable tablet form, and yes — it does have a mild, underlying licorice taste to it, so just know that going in! Most people find it easy to tolerate, especially when they notice how much it helps. Look for chewable DGL tablets and take them about 20–30 minutes before meals for best results. Details on deglycyrrhizinated licorice root extract.

Counterintuitive, yes. But for people whose reflux is rooted in low stomach acid, a small amount of diluted apple cider vinegar (1 tsp in 4–6 oz of warm water before meals) may actually help signal the LES to close properly. Start very small, use a straw to drink, and see how your body responds. This is not for everyone — especially if you have active esophageal damage or ulcers. Look for organic sources that are raw and unfiltered. Lucy’s is one I recommend- it is organic, raw, unfiltered, unpasteurized and with the Mother.

Large meals increase intra-abdominal pressure, which pushes against the LES. Eating slowly and stopping before you're completely full gives your stomach room to work without forcing acid upward.

If nighttime reflux is a problem, elevating the head of your bed by 6–8 inches (using bed risers, not just pillows) uses gravity to keep stomach contents down while you sleep.

While these aren't the root cause, they can aggravate symptoms while healing:

One of the most overlooked tools for acid reflux relief is digestive enzyme support. If your gut is dysbiotic and your stomach acid is low, your body likely isn't producing adequate enzymes to break down food properly. That undigested food ferments, creates gas, and drives reflux.

A high-quality digestive enzyme supplement taken with meals can help bridge this gap while your gut is healing. It supports protein, fat, and carbohydrate breakdown so your stomach doesn't have to work overtime.

My recommendation: Restore

I love Restore because it has both probiotics and digestive enzymes. It supports both healthy digestion and the gut microbiome. This was my saving grace when I was dealing with acid reflux.

I spent years managing acid reflux. Avoiding foods, sleeping propped up, and popping Tums.

But our bodies are designed with an incredible capacity to restore and renew — when we give them what they need and remove what's in the way.

When I finally stopped suppressing symptoms and started healing my gut from the inside out, everything changed. The reflux, the bloating, the discomfort — gone.

That's my prayer for you too.

"But those who hope in the Lord will renew their strength." - Isaiah 40:31

To help you take the first step, I've put together a 7-Day Anti-Reflux Meal Plan with gut-friendly, soothing meals designed to calm inflammation, support your microbiome, and give your digestive system a chance to rest and recover.

It's attached below — save it, print it, share it with someone who needs it.

Your body was designed to thrive.

With faith, science, and wellness,
Liz, The Wellness Nurse

Registered Nurse | Certified Mental Wellness Coach

The Wellness Nurse newsletter—a blend of nursing wisdom, faith-based encouragement, and progressive gut-brain health strategies. Share with a friend.

P.S. Did any of this resonate with you? Have you been struggling with acid reflux? Hit reply and share- I read every response and want to hear from you.

P.P.S. If you've been reading these newsletters and finding yourself thinking, "This sounds like me, but I'm not sure where to begin," you're not alone.

The truth is that restoring balance to your cortisol, nervous system, gut health, and sleep doesn't happen through one supplement, one habit, or one perfect week. It happens through small, consistent steps practiced over time.

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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.

A note on transparency: some links in this newsletter are affiliate links, meaning I may receive a small commission if you choose to purchase through them — at no added cost to you. I share what I personally use, believe in, and would recommend to someone I care about. My goal is always your health and wellbeing.