Gut Check:
The Impact of GERD
Let’s explore what GERD is, how it affects gut health, and what you can do to prevent or manage symptoms so you can enjoy this season with confidence.
What Is GERD?
GERD is a chronic digestive disorder that occurs when stomach acid flows back into the esophagus, causing irritation. This leads to symptoms like heartburn, regurgitation, and even chest pain. While occasional heartburn is common, GERD can interfere with daily life and lead to more serious health issues if left untreated.
Living With GERD
The daily struggle of GERD can be exhausting. Constant discomfort, difficulty sleeping, and the need to avoid favorite foods can take a toll. Even the simplest activities—like bending over to tie your shoes—can trigger symptoms.
Recognizing how GERD affects your daily life underscores the value of partnering with your healthcare team and adopting supportive strategies to manage it effectively.
GERD & Gut Health: The Bigger Picture
Chronic GERD affects more than your esophagus—it can significantly impact your gut health.
Let’s explore how GERD might disrupt your digestive system:
The balance of good and bad bacteria in your gut—your microbiome—plays a crucial role in digestion and overall health. Managing GERD can sometimes involve approaches that may unintentionally influence this balance (such as OTC antacids or proton pump inhibitor-type meds), highlighting the importance of nurturing gut health as part of an overall care plan.
When the gut lining is compromised, its ability to act as a protective barrier weakens, allowing substances like toxins, bacteria, and undigested food particles to pass into the bloodstream—a condition often referred to as "Leaky Gut."
This disruption can strain the immune system and trigger a cascade of inflammatory responses that directly affect the gut and many of the body’s vital systems.
While GERD primarily impacts the esophagus, its connection to poor gut health—such as imbalances in the microbiome—can intensify damage to the gut lining.
Over time, this may contribute to a Leaky Gut, creating a cycle where the body struggles to heal, and inflammation becomes a persistent challenge. This sets the stage for understanding how GERD and inflammation are closely intertwined.
Chronic acid reflux irritates the esophagus and can also trigger widespread inflammation with far-reaching effects. When acid frequently flows back into the esophagus, it can damage the delicate tissues, leading to swelling and irritation. Over time, this localized inflammation may not remain confined to the esophagus.
The body’s immune response to chronic irritation can contribute to systemic inflammation, a condition linked to various long-term health concerns, including metabolic disorders like diabetes, cardiovascular diseases, certain autoimmune conditions, and even some types of cancer.
Understanding the broader impact of GERD-related inflammation emphasizes the importance of addressing the root causes and promoting optimal gut health to reduce the risk of cascading chronic disease.
A Gut-Healthy Action Plan for Managing GERD
The good news? You don’t have to let GERD control your life. Here is a practical action plan to encourage a balanced microbiome and reduce reflux symptoms:
Mindful Eating Habits
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Slow down and savor each bite to give your body time to signal fullness, helping to prevent overeating and reduce the likelihood of reflux. This is a tough one for many people. Most of us are unaware of our eating pace. Make a SERIOUS EFFORT to slow down by using tiny utensils (espresso spoon, appetizer fork, or super slippery metal chopsticks). If you do not have any tiny utensils handy… Make yourself a promise to ONLY eat using your non-dominant hand. Clinical studies demonstrate this one simple habit slows eating pace AND study subjects ate significantly less!
- Maintain an upright position for at least 30 minutes after meals, allowing your digestive system to work effectively and keeping stomach acid where it belongs. How about a low-intensity walk around the block or a crafting activity at your kitchen table?
Gut-Friendly Swaps
- Focus on gut-friendly foods: Choose lean proteins, whole grains, and non-acidic fruits and vegetables to support digestion without triggering reflux.
🦃 For Thanksgiving, try gut-friendly swaps like roasting turkey without gravy or making a cranberry dish with less sugar and more fiber! (Try our Savory Sweet Potato recipe!)
- Aim for 30+ grams of fiber daily: Give your gut the fiber it needs by adding fiber-rich foods like fresh vegetables, legumes, and whole grains as part of a food-first nutrition plan.
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Fill in the fiber gap with just better.® Prebiotic Fiber: When daily meals fall short of your goal, just better.® prebiotic fiber provides a convenient way to meet your fiber needs. It’s a gentle, gut-nourishing option that fits into your favorite recipes or drinks with no grit, no flavor, no gas, or bloating!
Manage Stress
Stress can worsen GERD symptoms. Incorporate relaxation techniques like deep breathing, meditation, or gentle yoga into your routine.
Stay Hydrated (Wisely)
Consistent hydration supports overall gut function and may help ease digestion, which is especially important for those managing GERD symptoms.
Time Your Meals
Finish eating at least 3 hours before bedtime. This gives your stomach time to digest and reduces nighttime reflux.
Using just better.® Prebiotic Fiber
Adding a scoop of just better.® to your everyday food, favorite recipes, or drinks is a simple way to nurture gut health and help manage GERD symptoms. Our single-ingredient fiber is gentle on digestion, promotes microbiome balance, and is designed to fit into your busy lifestyle.
In closing
GERD can be frustrating, especially during the holidays, but small, consistent steps toward better gut health can make a big difference.
This season, take charge of your digestive health by putting your gut first. With a few thoughtful changes and the right tools, you can celebrate with confidence and more comfort.
This GERD Awareness Week, let’s focus on solutions that nurture your gut and empower you to thrive during the holidays—and beyond.
Live… just better.®!
