MS, RD The Reflux Dietitian

If even a sip of plain water makes your throat burn, that is frightening. Water is neutral. How can it trigger reflux? This is one of the most misunderstood reflux experiences, and it is not in your head. The reassuring part: when plain water causes burning in your throat or esophagus, the cause usually comes down to one of two root contributors. The water itself is rarely it. Underlying inflammation When the lining of your throat or esophagus is already irritated, even something neutral like water can register as burning. The tissue is raw and sensitized, so a neutral signal still reads as a hot one. Visceral nerve hypersensitivity Sometimes the tissue is calmer than it feels. The real driver is that your esophageal nerves have become hypersensitive, so they misread normal, harmless signals like a sip of water as pain or burning. Your vagus nerve, the longest nerve of your autonomic nervous system and your gut-brain highway, is at the center of this. Stuck in a threat state, it amplifies sensation. A prospective study of 269 patients in the American Journal of Gastroenterology found that esophageal hypervigilance and visceral anxiety contributed more to LPR symptom severity than reflux burden itself (Wong et al., 2023, PMID 36693025). Your nervous system is part of the mechanism here. Here are the first five things I would do: A low-acid healing phase. For 2 to 4 weeks, back off the sharp stuff: citrus, tomato, vinegar, coffee on an empty stomach. Raw tissue needs a break before it can calm down. This is temporary, not a forever list. Coat and soothe the tissue. Slippery elm is a mucilaginous herb that coats irritated mucosa, and DGL (deglycyrrhizinated licorice) supports healthy mucosal tissue. Both are ingredients I built into @Sequoia Soothe to soothe irritated tissue and support esophageal comfort. Head to the link in my bio to learn more. Nervous System Snacks. 60 to 90 second practices a few times a day: double the length of your exhale for 6 slow breaths, or one hand on your chest, one on your belly, following a few calm breaths. My 3 breathing exercises are in the link in my bio. The LES Lock. This is what I teach my clients: 1 to 5 minutes of diaphragmatic breathing with 360 degree ribcage expansion immediately after meals, up to 5x daily. It strengthens the crural diaphragm and supports LES pressure. Mealtime Mindfulness. Sit down, slow down, chew well, phone away. A calmer meal gives your digestive system a calmer job to do. Small hinges swing big doors. You are not broken, and this is workable. Follow for more, and share this with someone who needs to hear it. #AcidReflux #GERD #LPR #SilentReflux #RefluxRelief