My chronic reflux / GERD healed way faster when I started doing these 5 things.

For years I kept cutting foods and stayed symptomatic. These 5 things are what sped up my healing: I added fiber. Bowls like this one became a daily thing. Morozov et al. 2018 (World Journal of Gastroenterology, prospective trial, n=36 with non-erosive GERD, 30 completed, PMID 29881238) added 5g of psyllium 3x daily for 10 days. Heartburn went from 93% of patients to 40%, reflux events fell from about 68 to 42 per day, and resting LES pressure went up. The 5+1 Method. It's what I teach my clients and what I still do: 5 slow diaphragmatic breaths and 1 thing I'm grateful for before the first bite. About 30 seconds to shift your nervous system into rest and digest before food arrives. I slowed down. Smaller bites, chewing to applesauce consistency, stopping around 80% full. Less volume in the stomach means less pressure pushing up against the LES (lower esophageal sphincter), the muscle that keeps stomach contents where they belong. The LES Lock: 1 to 5 minutes of diaphragmatic breathing immediately after meals, up to 5x daily. It works the crural diaphragm, part of your anti-reflux barrier. In a Mayo Clinic randomized controlled trial (Halland et al. 2021, Am J Gastroenterol, n=23 patients and 10 controls, PMID 33009052), post-meal reflux events fell from 2.60 to 0.36. The 3-Hour Buffer: I stopped eating 3 hours before bed. Drinks were fine. Lying down on a full stomach puts pressure right against the LES. None of it was flashy. It was consistent. Small hinges swing big doors. Share this with someone who is doing everything "right" and still has symptoms, and follow for more. #AcidReflux #GERD #RefluxRelief #GutHealth #SilentReflux