Understanding Reflux & Heartburn: What’s Going On and How to Manage It

You’ve likely heard of reflux and heartburn, maybe even experienced them after a big meal or when lying down. But did you know that reflux and heartburn, while related, aren’t the same thing?

Reflux vs. Heartburn—What’s the Difference?

Acid reflux is the actual backflow of stomach contents into your oesophagus (the tube connecting your mouth to your stomach). Heartburn, on the other hand, is the feeling that results from acid reflux. It’s that familiar burning sensation in the chest, often popping up after a meal or when you’re lying down.

Many people assume reflux happens because of high stomach acid levels, but it can also occur when there isn’t enough stomach acid. This imbalance can prevent your body from properly digesting food, leading to reflux symptoms.

When acid reflux becomes more frequent—happening more than twice a week—it can turn into something more serious called gastroesophageal reflux disease (GERD).

Who Does Reflux & GERD Affect?

Reflux and GERD don’t discriminate—they can affect anyone, from newborns to older adults. However, GERD is most common in adults over 40. Roughly one in five adults experiences heartburn on a weekly basis.

In babies, reflux happens often due to their underdeveloped digestive system. Nearly 40% of babies will regurgitate with most feeds by four months of age. In adults, the likelihood of GERD increases as stomach acid production declines with age, causing undigested food to flow back into the oesophagus.

Signs and Symptoms of Reflux & GERD

The symptoms of reflux and GERD vary but may include:

• Heartburn

• Regurgitation of food or sour liquid

• Sore throat or persistent cough

• Chest pain

• A feeling of a lump in your throat

• Waterbrash (excess saliva)

• Hoarseness or throat clearing

• Difficulty swallowing

• Nausea

• Bad breath

For babies and older children, symptoms might look a little different:

• Back arching during feeds

• Crying or fussing

• Irritability

• Coughing, choking, or gagging

• Poor weight gain

Causes and Triggers of Reflux & GERD

Reflux can be caused by either too much or too little stomach acid. The relaxation of the esophageal sphincter (the muscle that acts as a gate between the stomach and oesophagus) allows stomach contents to rise into the oesophagus, triggering reflux.

• Several factors can contribute to or worsen GERD:

• Smoking

• Pregnancy

• Excessive weight gain

• Stress and anxiety

• Certain medications that list reflux as a side effect

Certain foods and habits can also act as triggers:

• Coffee

• Smoking

• Alcohol

• Spicy and fatty foods

• Chocolate and sweets

• Citrus fruits and juices

• Tomato-based products

• Tight clothing

• Eating large meals late in the evening

Diagnosing Reflux & GERD

To get to the root of your symptoms, a variety of tests may be used, including:

• Blood tests (for markers like urea, creatinine, and iron studies)

• Barium swallow tests (oesophagography)

• Endoscopy

Reflux Treatment: Lifestyle and Medication

In conventional medicine, proton pump inhibitors (PPIs) like Nexium, Losec, or Somac are often prescribed to reduce acid production. While these can provide relief, it’s important to take a broader approach to managing reflux, especially for long-term health.

Some natural management strategies include:

• Avoiding trigger foods and drinks

• Steering clear of peppermint (it can worsen symptoms for some)

• Eating smaller, more frequent meals (six smaller meals instead of three large ones)

• Not reclining for at least three hours after meals

• Having dinner earlier in the evening

• Elevating the head of your bed

• Chewing gum after meals to stimulate saliva production, which helps neutralise acid

At the heart of treating reflux is restoring normal stomach acid levels. Balancing stomach acid can aid digestion and prevent that uncomfortable backflow of food and acid.

Reflux and heartburn can be unpleasant and disruptive, but they’re also manageable with the right approach. If you’re dealing with frequent symptoms, it’s worth digging a little deeper to address the root cause, explore all of the complementary and pharmaceutical treatment options and bring your body back into balance with a well qualified practitioner.