Struggling to figure out what to do during an acid reflux flare-up? Let me share my go-to strategies.
Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.
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If you’re recovering from chronic acid reflux you may feel frustrated when you experience flare-ups even when it seems you’re doing everything right.
Since I’ve gone through my big recovery period and gotten off of my daily antacid I don’t get acid reflux as often. But, if I’m really stressed out or I eat a bunch of sugar the day before I’ll likely experience some level of acid reflux the next day. It happens!
There are a few things I do during these flare-ups to minimize the pain and get rid of the acid reflux overnight that I want to share with you.
What to do during an acid reflux flare-up
First things first, you should try and avoid your acid reflux triggers to prevent a flare-up when you can. But if you decide to indulge or the flare-up occurs regardless here are a few things you can do to squash the pain quickly.
Take Slippery Elm
Slippery Elm is my ultimate go-to. It’s a simple capsule you can take when your acid reflux starts to bother you and for me, it typically helps the discomfort go away overnight. It can be fast-acting for some but if you’re feeling a lot of heartburn you may want to take some slippery elm and do another one of the following to find relief while it kicks in.
Drink aloe vera juice
Drinking aloe vera juice can help if you’re feeling a lot of heat with your acid reflux. It has more temporary effects but can provide you some relief while the Slippery Elm kicks in. You can typically find aloe vera juice in the produce section at your local grocery store or online. I’d recommend you choose one with no added sugar if that’s one of your trigger foods.
Eat soothing foods
During an acid reflux flare-up, you’ll want to pay special attention to your diet and be sure to avoid any potential triggers that may make it worse. Here are some of my favorite acid reflux-friendly meals you can try. If the pain makes it hard to eat or you don’t have much of an appetite try drinking an acid reflux-friendly smoothie. You can also try sipping on an herbal tea like ginger, licorice, chamomile, turmeric, or slippery elm tea. Mint teas typically trigger acid reflux for people but you may find it helpful.
Take a moment to breathe deeply or meditate
If stress is your acid reflux trigger (like me) it may help to take a moment and ground yourself. Find a quiet place and take a few deep breaths or meditate for a few minutes. It may still be helpful to take slippery elm to help with the pain but grounding yourself can help your body return to normal.
Avoiding bending over or laying down
During an acid reflux flare up avoid bending over or laying down. If you do lay down try to lay on your left side to prevent even more stomach acid from entering your esophagus. I find that certain workouts like burpees will always aggravate my acid reflux so I try not to do many like that.
Long term solutions to acid reflux
While these solutions are great for the occasional flare-up, if you have chronic acid reflux it’s important to get that under control first.
If you’re interested in treating your chronic acid reflux naturally and being able to manage the occasional flare up’s with these strategies be sure to check out my 4-week guide to getting rid of acid reflux.