After 10 years of daily reflux and reliance on antacids, I discovered that my symptoms were rooted in low stomach acid, chronic stress, poor digestion, and hidden food sensitivities — not excess acid. By addressing these root causes with a natural, step-by-step approach, I healed my reflux and reclaimed my digestive health.

By Stacy Bryant

For nearly a decade, I lived with a bottle of antacids nearby — in my purse, at my desk, and next to my bed. I was just 21 when the reflux started: a burning sensation in my chest after meals, an uncomfortable tightness in my throat, and a persistent sour taste that wouldn’t go away.

At first, I thought it was stress. College life was chaotic, and my eating habits reflected that. But when the symptoms didn’t go away — and in fact, worsened over time — I began a long cycle of over-the-counter remedies and prescription medications that offered only temporary relief.

I just assumed this was something I’d have to manage forever.

Now 32, I haven’t reached for an antacid in over a year. My reflux, once a daily battle, is no longer part of my life. And the change didn’t come from a stronger medication or a stricter diet — it came from finally understanding what my body was trying to tell me.

A Decade of Reflux — And No Real Answers

I was a typical college student when my reflux began — balancing exams, late nights, part-time work, and a diet built on convenience. The discomfort started as occasional heartburn, usually after spicy food or eating late. But within a few months, the symptoms became persistent.

By my mid-twenties, the reflux was a daily occurrence. Meals left me bloated, my chest burned regularly, and I often woke up with a sore throat and hoarse voice. Doctors diagnosed me with gastroesophageal reflux disease (GERD) and prescribed proton pump inhibitors (PPIs). I took them as directed, but the results were mixed.

They helped for a while. But the relief was temporary — and when I tried to stop, the rebound was worse.

Despite following conventional advice — like avoiding citrus and spicy foods, elevating the head of my bed, and eating smaller meals — the reflux continued. I rotated through different medications, tried herbal teas, and even eliminated coffee for a time. Still, nothing brought lasting relief.

What Didn’t Work — And What Made It Worse

Over the years, I grew frustrated with the cycle of quick fixes. I tried various natural remedies — aloe vera juice, apple cider vinegar, and ginger — with little success. In some cases, these well-meaning efforts made things worse.

I also began to notice new issues: fatigue, irregular digestion, and brain fog. When I brought these up to my healthcare provider, I was told they weren’t related to reflux. But I wasn’t so sure. I started to feel like I was just patching holes in a sinking boat.

Even after normal results in an endoscopy and bloodwork, my symptoms persisted. I was advised to stay on PPIs long-term, but the idea didn’t sit well with me. I began researching the side effects of chronic acid suppression and discovered links between long-term PPI use and poor nutrient absorption, especially magnesium and B12 — nutrients tied to energy, nerve function, and digestion.

That’s when I started to ask a different question: What’s actually causing this reflux in the first place?

A New Path: Stopping Heartburn Naturally

The turning point came when I listened to a podcast featuring a nutritionist who described the surprising relationship between low stomach acid and reflux — the exact opposite of what I had always been told.

According to emerging research, symptoms of reflux can sometimes stem from too little stomach acid, not too much. Without adequate acid, food isn’t digested properly and can sit in the stomach longer, creating gas and pressure that pushes contents upward — leading to that familiar burning sensation.

It sounded backwards at first. But it actually explained why my reflux got worse the longer I suppressed acid.

Eager to explore this new direction, I began working with a functional nutrition practitioner who specialized in digestive health. For the first time, someone asked in-depth questions — not just about my reflux, but about my stress levels, eating habits, energy, and history with antibiotics.

Testing confirmed that my stomach acid was low, my digestive motility was sluggish, and I showed signs of mild inflammation in my gut lining. The picture was becoming clear: my reflux wasn’t just a surface-level problem. It was the result of deeper imbalances that had gone unaddressed for years.

The Root Causes Behind My Reflux

My healing journey began with understanding — and addressing — the root causes that had been contributing to my reflux all along.

One of the biggest factors was low stomach acid. Long-term antacid and PPI use had unintentionally suppressed my body’s natural acid production, impairing digestion. Without enough acid, protein wasn’t breaking down properly, which led to fermentation, bloating, and upward pressure into the esophagus.

Another major contributor was chronic stress. I didn’t realize how much stress affects digestion. I was always eating on the go, multitasking, or skipping meals altogether.

Stress puts the body in a sympathetic “fight-or-flight” state, which downregulates digestion. For me, this meant my digestive tract was chronically underperforming — and it showed in my symptoms.

Food sensitivities also played a role. With guidance, I identified that dairy and gluten were inflammatory triggers for me. When I temporarily removed them, my bloating and post-meal reflux noticeably decreased.

Lastly, my practitioner pointed to the lack of mindful eating habits. Years of rushing through meals, minimal chewing, and eating late at night had taken a toll. Simple changes like slowing down, sitting while eating, and chewing thoroughly made a significant difference.

After about four months, my symptoms were significantly reduced. By month six, I was off all reflux medications. A year later, I’d describe my digestion as strong, reliable, and something I finally trust again.

I still practice the core habits that helped me heal, especially slowing down at meals, managing stress, and listening to my body’s signals.

I don’t see my body as something to fight against anymore. I see it as something to support — and it’s amazing how it responds when you give it what it actually needs.

The Steps That Helped

I didn’t look for a single magic pill. Instead, I rebuilt my digestive health one habit at a time and stopped heartburn naturally:

  • Bitters and digestive support — Before meals, I used herbal bitters and a supervised dose of betaine HCl to gently stimulate acid production.
  • Digestive enzymes — These helped break down food more effectively while my body relearned how to do it naturally.
  • Mindful meals — I made a habit of sitting down to eat without distractions, chewing slowly, and giving my body time to process food.
  • Temporary elimination of trigger foods — Gluten, dairy, and highly processed snacks were removed for a few months, then reintroduced one by one.
  • Stress reduction — Breathwork, journaling, and evening walks helped shift me out of constant fight-or-flight mode.
  • PPI tapering — With my practitioner’s guidance, I weaned off PPIs slowly, supporting my body throughout the transition.

About the Author

Stacy Bryant is a freelance wellness writer and health advocate who shares science-backed strategies for healing from the inside out. After overcoming a decade of digestive issues, she now helps others find clarity and confidence in their health journeys. You can find Stacy at Stay Healthy! LLC

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