Party Without the Pain: Understanding Reflux and What You Can Do About It

Learn what causes reflux, how to spot silent symptoms, and simple ways to reduce heartburn naturally so you can enjoy food without the pain.

It’s that time of year when the calendar starts filling up, meals out, drinks with friends, and rich foods we don’t tend to eat much of during the rest of the year. For some, that means laughter, sparkle, and late nights. But for others, it also means a bottle of Gaviscon stashed in the handbag and a quiet dread of that familiar burn that creeps up after dinner.

Over the past few months, I’ve seen more and more clients mention reflux in clinic. They might start by saying, “It’s just a bit of heartburn,” or “I’ve always had a sensitive stomach,” but when we talk more, there’s a pattern, pain or pressure after meals, disrupted sleep, or a voice that’s hoarse in the morning.

One client, let’s call her Emma, summed it up perfectly:

“I used to love going out for dinner, but now I plan what I’ll eat around how bad it’s going to be later. If I have wine or curry, I know I’ll be up half the night feeling like my chest is on fire.”

Does that sound familiar?

Let’s look at what reflux really is, why it happens, and what you can do to support your system, so you can actually enjoy those meals again, without the pain.

What actually is reflux?

Reflux (or gastro-oesophageal reflux disease, often called GORD) happens when the contents of the stomach, including acid and partially digested food, move backwards up into the oesophagus (the food pipe). There’s a small ring of muscle at the top of the stomach, called the lower oesophageal sphincter, that acts like a one-way valve. It’s designed to open when food is consumed, then close again to keep acid where it belongs.

When that valve weakens, or when pressure inside the stomach builds (after large meals, certain foods, or lying down too soon), the acid moves upwards. That’s what causes that burning feeling behind the breastbone, the one that can make you reach for Rennies or Gaviscon at 11 pm.

The NHS estimates that reflux affects around one in five adults in the UK. It can range from occasional discomfort to daily pain that interferes with eating, sleeping, and quality of life.

The sneaky version: “silent reflux”

Here’s something I wish more people knew, reflux doesn’t always look like heartburn. “Silent reflux,” happens when acid travels high enough to irritate the throat and vocal cords.

You might not feel a burning sensation at all. Instead, you could have:

a persistent cough, especially at night or first thing in the morning
a hoarse or croaky voice
the feeling of a lump in your throat
frequent throat-clearing or swallowing
post-nasal drip that never seems to clear

Because it doesn’t cause the typical chest pain, it’s easy to miss. I’ve had clients who’ve spent months being treated for allergies or sinus infections, when reflux was the real culprit.

Common triggers — and why they’re not just about food

Most people can name one or two foods that set them off. But reflux isn’t always about the food itself, it’s about context: when, how, and how much you eat, and what state your body is in when you do it.

That said, some foods are more likely to trigger symptoms. These include:

Caffeine (coffee, tea, cola, even decaf for some people)
Fizzy drinks
Alcohol
Citrus fruits and juices
Tomatoes and tomato-based sauces
Chocolate and peppermint
Fried or fatty foods
Onions and garlic

But here’s the thing: your triggers are personal. One person can drink espresso after dinner without a problem; another will be awake half the night. It’s about identifying your pattern, and that’s where personalised support comes in.

Lifestyle factors also make a huge difference:

Eating large meals or eating too quickly
Eating late at night or lying down soon after food
Carrying extra weight around the middle (it increases pressure on the stomach)
Wearing tight clothing or belts that compress the waist
Stress, yes, reflux has a strong stress connection. When you’re in “fight or flight” mode, digestion slows down, pressure builds, and symptoms can worsen.

Why this is showing up more now

Many of my clients who experience reflux also describe feeling rushed, tired, and overstretched. They eat on the go, finish work late, and squeeze meals into whatever window they can find. Even when they do eat well, their nervous systems are often in overdrive.

Digestion is a “rest and digest” process, it literally needs the body to feel safe, calm, and grounded. When we eat under stress, our stomach doesn’t release acid in the right amounts or at the right time, enzymes don’t do their job properly, and the whole system becomes more reactive.

So yes, that spicy curry might contribute to your symptoms, but the way you eat it (tired, tense, rushed, and late at night) might be just as important.

The short-term fix vs the long-term solution

Antacids like Rennies or Gaviscon can provide fast relief, and sometimes, that’s necessary. But using them regularly can mask what’s really going on.

Here’s the cycle I often see:

You eat something that triggers reflux.
You take an antacid to calm the burn.
The symptom passes, but the underlying imbalance, pressure, low digestive efficiency, stress, or inflammation, remains.
Over time, symptoms become more frequent, not less.

Long-term use of acid-suppressing medication (like PPIs) can also affect nutrient absorption, particularly of B12, iron, and magnesium, nutrients crucial for energy, mood, and resilience.

If that sounds familiar, it’s time to look deeper.

What helps

There’s no one “reflux diet,” but there are principles that make a big difference.

1. Adjust how and when you eat

Eat smaller, slower meals, aim to leave the table feeling comfortable, not stuffed.
Try not to eat within three hours of lying down or going to bed.
Chew thoroughly. It sounds simple, but it gives your stomach a head start.
Sit upright while eating and for at least half an hour afterwards.

2. Experiment with your triggers

Keep a simple food and symptom journal for two weeks. Note what you ate, when, how you felt, and what your day was like. You’ll quickly spot patterns, maybe reflux flares on the days you skip lunch or eat late, not just after specific foods.

3. Support your digestion naturally

Aim for 30g of fibre daily (vegetables, fruit, pulses, oats, wholegrains).
Stay hydrated, water helps buffer stomach acid.
Include sources of healthy fats (avocado, nuts, olive oil, oily fish).
Gentle movement, a short walk after eating helps digestion and reduces pressure on the stomach.

4. Manage stress and sleep

I can’t overstate this. High stress keeps the body in a sympathetic (“on alert”) state, the exact opposite of what digestion needs.

Emma’s turning point wasn’t just changing food, it was slowing down her evenings. She began switching off her laptop earlier, eating mindfully, and walking the dog after dinner instead of collapsing on the sofa. Within a few weeks, her reflux was half what it had been.

5. Get personalised support

Sometimes reflux is straightforward. Other times, it’s a sign of something deeper: sluggish digestion, low stomach acid (yes, too little acid can mimic reflux), gut dysbiosis, or food sensitivities. Functional testing can reveal what’s actually happening, so we can address the cause, not just the symptom.

Why it’s worth investing in yourself

Reflux might seem like a small nuisance, but it’s your body’s way of saying something’s out of balance. Ignoring it means your system stays under strain, and that can ripple into energy, focus, mood, and even hormone balance.

When you work with me, we look beyond “what should I eat?” to understand why your body is reacting and how to bring it back into balance. We use nutrition, lifestyle, mindset, and testing where needed, all tailored to you.

Because life’s too short to live in fear of food or constant discomfort. You deserve to enjoy that meal, the laughter, the dessert, and still sleep well that night.

Your quick-start checklist

If reflux has been stealing your sparkle, start here:

Finish your main evening meal at least two to three hours before bed.
Keep a food and symptom diary for two weeks, look for patterns.
Limit caffeine, alcohol, and fizzy drinks for a fortnight to see if symptoms ease.
Add one soothing meal each day, warm soups, cooked vegetables, slow-cooked meals.
Take a 10-minute walk after dinner.
If you’re still needing antacids most days, it’s time to dig deeper.

Final thoughts

Reflux doesn’t have to rule your life, or your menu. It’s not a sign that you’re broken; it’s your body asking for support. The goal isn’t perfection, it’s progress, learning what helps you, and creating habits that let you enjoy your food and your life again.

If you’re ready to go beyond fire-fighting symptoms and want a plan that’s built around you, I’d love to help. Together we can calm your system, restore comfort, and help you party without the pain. Book your discovery call here.

About Claire

Claire Thomas is a Nutritional Therapist, NLP Practitioner, and Phlebotomist with a background in Children’s Nursing. She specialises in supporting ambitious women who feel exhausted, burnt out, or stuck in survival mode. Through personalised nutrition, mindset coaching, and functional testing, Claire helps her clients increase their energy levels, find clarity, and do more of what they love. Based near Cullompton, Devon, she works both in-person and online through her clinic, Nourish to Soar

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