Acid reflux doesn’t always cause the expected burning feeling in the chest. Sometimes, it manifests in more covert ways, such as a tickle in your throat, a sore throat, a hoarse voice, or an ongoing cough. These symptoms might be signs of laryngopharyngeal reflux (LPR), also known as silent reflux.
Silent reflux is a condition that can go unnoticed. Although you may not experience any painful burning sensations, LPR can still cause damage to your throat and larynx. It’s essential to address silent reflux once you recognize its signs.
Fortunately, whether you’re dealing with LPR or the more traditional version of acid reflux, you can improve your symptoms without resorting to dangerous proton pump inhibitors (PPIs), which can increase your risk of death by 50 percent.
Eat less for less reflux
A 2014 study in Hepatogastroenterology offered a solution that cleared up chronic acid reflux, known as gastroesophageal reflux disease (GERD), in as little as ten days. This treatment did not involve prescription drugs or supplements, but it did require dietary discipline.
Researchers found that overeating and consuming food at odd times throughout the day are significant triggers for GERD sufferers. In fact, between-meal eating had the most substantial association with GERD of any other eating habits.
Snacking throughout the day causes excess air in your stomach, leading to distension and bloating. It also results in transient lower esophageal sphincter relaxation, allowing stomach acid to flow up through your esophagus into your throat.
Based on these findings, researchers tested a simple diet plan on a small group of GERD sufferers: eat two meals a day and drink only water between meals. Participants experienced improvements in GERD symptoms within ten days.
After this initial test, researchers performed a pilot study on 20 people with GERD. The diet plan was successful for 15 out of the 20 individuals. It was most effective for people with mild GERD and moderately effective for those with moderate GERD. However, 33 percent of people with severe GERD experienced improvements in their symptoms.
The 2-step plan: simple but not easy
The best remedy for acid reflux (silent or otherwise) appears to be a straightforward, two-step diet:
- Eat two meals per day (in the early part of the day).
- Drink water between those two meals, but do not consume anything else.
This plan is relatively simple to follow, but it may not be easy for everyone. Skipping meals and cutting out snacks can be challenging, especially if you’re hungry. However, if GERD is taking the joy out of eating, this dietary change can help you enjoy the meals you do have without worrying about heartburn or other uncomfortable symptoms.
Researchers believe that fasting in this way, known as intermittent fasting, can reduce the reflux response and provide time for your esophagus to heal.
Apart from easing GERD, intermittent fasting can bring other health benefits such as a reduced risk of cancer, stroke, Alzheimer’s, and diabetes.
However, if you suffer from severe GERD, you may need to combine this diet trick with other natural remedies, including:
- Drinking a tablespoon of apple cider vinegar mixed in water.
- Trying digestive enzyme supplements.
- Taking L-glutamate to stimulate the production of the digestive enzyme pepsin and betaine hydrochloride (betaine HCL) to restore healthy acidity to your stomach.
By implementing these simple changes to your diet and lifestyle, you can relieve the symptoms of GERD and enjoy a healthier life.
