Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive condition where stomach acid flows back into the oesophagus, causing irritation. Symptoms range from heartburn to regurgitation and can be persistent and uncomfortable.

While medications and lifestyle strategies can help, dietary changes are often a key part of managing reflux. One approach gaining attention is the low-carbohydrate diet, not only for weight management but also for its potential to reduce acid reflux symptoms.

What is a Low-Carbohydrate Diet?

A low-carbohydrate diet reduces foods like bread, pasta, rice, and sugary snacks, focusing instead on:

High-quality proteins (meat, fish, eggs, plant-based proteins)
Healthy fats (avocado, olive oil, nuts)
Non-starchy vegetables

There are different levels of carbohydrate restriction, from moderate reduction to very low-carb ketogenic approaches, which may limit carbs to 20–50 grams per day.

How Carbohydrates Can Affect Acid Reflux

Research suggests several mechanisms by which carbohydrates may influence reflux:

1. Increased Stomach Pressure

Large carbohydrate meals can expand the stomach, increasing pressure on the lower esophageal sphincter (LES). This can allow stomach acid to escape into the esophagus, triggering reflux symptoms.

2. Fermentation in the Gut

Carbohydrates that aren’t fully digested in the small intestine ferment in the gut, producing gas. This increases intra-abdominal pressure, which can further weaken the LES and exacerbate reflux.

3. Blood Sugar and Insulin Spikes

High-carb meals can lead to sharp increases in blood sugar and insulin, which may affect gastrointestinal function and contribute to GERD symptoms.

How a Low-Carbohydrate Diet May Help Reflux

Adopting a lower-carb approach can reduce reflux symptoms through several mechanisms:

Reduced Gastric Pressure: Fewer carbs mean less stomach expansion, lowering the likelihood of acid reflux.
Improved Gut Health: Less fermentation reduces gas and bloating, common reflux triggers.
Weight Management: Lowering carbohydrate intake can support weight loss, reducing abdominal pressure on the stomach.
Stable Blood Sugar and Insulin Levels: This supports digestive function and may indirectly reduce reflux.

Practical Tips for Adding a Low-Carbohydrate Approach

Here are simple strategies to incorporate a low-carb plan safely and effectively:

1. Focus on Quality Proteins and Fats

Lean meats, fish, eggs, and plant-based proteins
Healthy fats like avocado, olive oil, and nuts

2. Fill Your Plate With Non-Starchy Vegetables

Think ‘above-ground’ when adding vegetables
Leafy greens, broccoli, cauliflower, green beans, courgette

3. Be Mindful of High-Fat Foods

Fried foods and rich dairy may trigger reflux in some people
Pay attention to your own tolerance

4. Stay Hydrated

Adequate water supports digestion

5. Track Your Symptoms

Keep a food and symptom diary
Identify individual triggers for personalized adjustments

When to Seek Professional Support

If reflux persists despite dietary changes, it’s important to consult a healthcare provider. They can help assess for underlying conditions, review medications, and provide guidance for a personalized, balanced nutrition plan.

Final Thoughts

A low-carbohydrate diet can be a valuable tool in managing reflux for many individuals. By reducing carbohydrate intake, you may experience:

Less gastric pressure
Improved gut comfort
Reduced reflux symptoms

Everyone’s digestive system is different, so listening to your body and taking a personalised approach is key to achieving relief while maintaining a nutritious diet.

**Kirsty** Groves - Revolution **Nutrition**

If you are experiencing reflux and would like support, book a free explore call to find out about my personalised nutrition programs for reflux.

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Reflux and Carbohydrates: How Certain Carbs Can Trigger Heartburn and GERD