MS, RD The Reflux Dietitian 10 Things I'd do immediately if I was diagnosed with Silent Reflux (LPR) or GERD

If I got the call tomorrow that I had silent reflux, LPR, or GERD, here is exactly what I would do. Not panic, and not eliminate every food I love. These are the 10 moves. 1. Start tracking. I would log symptoms, food, meds, supplements, and habits so the patterns show up instead of guessing. The FLORA app Reflux Clarity Log does this and turns it into insights you can share with your provider. 2. Mealtime Mindfulness. Chew to an applesauce consistency, slow down, single-task, and go easy on liquids with meals, since chewing drives a large share of your digestive juice production. 3. The LES Lock. 1 to 5 minutes of diaphragmatic breathing with 360 ribcage expansion immediately after meals, up to 5x daily. This supports the crural diaphragm behind your LES. In a small randomized controlled trial (Eherer et al., 2012, American Journal of Gastroenterology, PMID 22146488), diaphragm training cut esophageal acid exposure time and improved quality of life. 4. Nervous system support. Before meals I run the 5+1 Method: 5 slow breaths plus 1 moment of gratitude. When you are stuck in fight-or-flight, blood flow shifts away from digestion and your LES loses coordination, so calming your system is part of the protocol. 5. The 3-hour buffer. Keep food out of the 3 hours before bed so your stomach can empty before you lie down. Beverages are fine. 6. Left-side gravity. Sleep on your left side with 6 to 9 inches of head elevation so your LES sits above your stomach contents. 7. Reduce acidic beverages. Sodas, energy drinks, and citrus juices sit at a low pH, and acidic drinks can reactivate pepsin that is already bound to your throat tissue. In a prospective study of PPI-resistant LPR patients, a low-acid diet with nothing below pH 5 improved symptoms in 95% (Koufman, 2011, Ann Otol Rhinol Laryngol, PMID 21675582). 8. Alginate therapy. After meals or before bed, an alginate forms a raft that floats on your stomach contents and physically blocks backflow. In a meta-analysis of 14 randomized trials (Leiman et al., 2017, Diseases of the Esophagus, N=2,095), alginates increased the odds of symptom resolution versus placebo or antacids (OR 4.42). 9. Build my care team. A GI doctor to confirm what I am dealing with, testing if needed, and a reflux-informed dietitian to build the actual plan. You deserve people who explain the why. 10. Something soothing. Sequoia Soothe with slippery elm (1000mg) and DGL soothes irritation and supports esophageal comfort while you work on the root contributors underneath. Head to the link in my bio to learn more. This is the work, and you deserve support that actually explains why. Follow for more, and save this for the day you need it. #LPR #SilentReflux #AcidReflux #GERD #RefluxRelief