MS, RD The Reflux Dietitian

The constant throat clearing. The lump that won't go away. The 3pm hoarseness and the post-nasal drip no allergy med touches. If that list feels familiar, your body is waving a flag, and it usually points to silent reflux (LPR). Pepsin, the enzyme that travels up with refluxate, can keep irritating your throat tissue even in low-acid environments, which is why the symptoms show up high instead of as classic heartburn. Here is what I'd focus on first, and none of it is about cutting more foods. These are strategic additions that support the tissue and calm the system. 1. A low-acid healing phase. For a few weeks, we lower the acid load reaching an already irritated larynx so the mucosa (the lining of your throat and esophagus) gets a chance to settle. It's a time-limited healing phase, not a forever rule. 2. Mealtime mindfulness. Sit down, take a few slow breaths before your first bite, chew thoroughly, and set the fork down between bites. Eating in a rushed, fight-or-flight state tightens the diaphragm and disrupts LES coordination. Slowing down nudges you into rest and digest. 3. The 3-hour buffer. Try to finish eating about 3 hours before bed so your stomach can empty before you lie flat. Beverages are still fine. This small shift protects your throat overnight, when reflux tends to do the most damage. For in-the-moment soothing, a mucosal coater like slippery elm or DGL (deglycyrrhizinated licorice) lays a comforting layer over irritated tissue. Those two are exactly why I built them into Sequoia Soothe, alongside L-glutamine and zinc carnosine, to soothe the throat and support a healthy esophageal lining. Head to the link in my bio to learn more. And don't skip the nervous system piece. In a 2025 case-control study in the European Archives of Oto-Rhino-Laryngology (Barillari et al., PMID 40258993), people with LPR (45 patients vs 29 healthy controls) scored significantly higher on anxiety, depression, and perceived stress. Supporting your stress response is part of the protocol. Want a full starting point? My free 14-Day Reflux Reset and free reflux-friendly meal plan are both linked in my bio. Follow for more, and share this with someone whose throat symptoms keep getting brushed off. #AcidReflux #LPR #SilentReflux #GERD #GutHealth