I am always talking about the importance of a healthy gut and digestive system, and I do practice what I preach…but sometimes my body just does whatever it wants and my gut rebels against me. And that is what we are gonna talk about today!
This is not medical advice, I am simply sharing protocols that help me personally. Also I am not affiliated with any of these brands and do not make any money from this post.
A little over a week ago I started getting a flare up of acid reflux and constipation after changing absolutely nothing in my routine…and I was freaked out at first but I remembered I have been controlling it for 3 years now so I can do it again.
I have a few protocols I use to (normally) keep my reflux/ constipation at bay, and they usually do the trick, so I wanna share those with you today.
But first..WHY did it come back??
It does come back occasionally, and most of the time I can pinpoint the reason because I have spent the last 3 years fine tuning into listening to my body signals and its usually 1 of 3 things:
- My period. Yes hormone shifts can indeed trigger reflux!
In the days leading up to your period (the luteal phase), progesterone levels rise. Progesterone relaxes smooth muscles throughout the body, including the (LES) lower esophageal sphincter. When that LES pressure drops, stomach acid easily leaks backward into the esophagus, causing heartburn.
2. Not flossing enough. You heard that right, mouth bacteria can cause heartburn and other gut inflammation. This something I have speculated but when doing research, I’m always shown it’s “not proven to cause” it. BUT I have noticed a huge difference since started water flossing ( and oil pulling before I floss), and recently I saw a video from Will Bulsiewics on his YouTube channel validating what I have been saying! So make sure to keep your mouth clean if you suffer from reflux.
3. Dehydration & constipation. At my place of business, we are not allowed to have water in our work area so I spend most of the day very thirsty..and in turn this leads me to be dehydrated regularly…and that leads to constipation. When I feel constipated, I always get skin flares from my rosacea AND I get reflux.
Why is dehydration a factor?
Dehydration is a primary cause of constipation for many people. When your body isn’t taking in enough water, the colon absorbs extra moisture from waste, turning stool hard and dry. Passing that hard stool requires heavy straining, which can cause intra-abdominal pressure and trigger acid reflux. NOT in everyone..but for many people like me.
Sometimes though I can’t pinpoint the reason. This time I’m pretty sure it was from repeated days of not drinking enough water at work.
How I get my gut back on track.
Over the past 3 years, I have played around with lots of different methods, and supplements to help keep my reflux under control and one is VERY RECENT, but I’m absolutely sold on it and have been sharing it on Instagram.
Lifestyle
Since I get dehydrated at work..which is every day..I drink as much water as I can before my shift, usually warm because it’s easier on the digestive system than cold water. I also bring a filtered water bottle to drink water on my breaks and with my lunch, as well as a plain coconut water for electrolytes. And after I get home I drink warm water and herbal tea before bed.
Eat an anti-inflammatory diet. I eat a whole food based diet full of lots of colorful fruits, veggies, beans, nut and seeds and it really helps keep my gut happy (most of the time!)
I add Figbrew to my morning coffee to dilute it and decrease acidity. It also tasted really good and makes your coffee more rich tasting.
Cut back on caffeine al together. I have been a 2 cup gal for as long as I can remember, but I have cut down to one per day most days.
Don’t overeat. Filling the stomach too full can put pressure on your LES and acid can sneak through into the esophagus. It is best to stop eating before you are completely full and wait to see if you are still hungry.
Let yourself get hungry between meals. Allowing enough time for food to digest completely helps calm inflammation in your digestive system.
Supplements
The part I really wanted to talk about today…the supplements I use to help sooth the inflammation and get my gut back to normal! These have all been so helpful for me and I hope they will be for you.
Reflux Raft
This one has been a GAME CHANGER for me since I found it a couple years ago.
Reflux Raft is an alginate, that also contains ingredients that neutralize acid and sooth the esophagus! I swear by it when I do get a flare up. I essential builds a “raft” in your stomach and it block pesky acid from leaking up into the esophagus! It’s genius really.
Thorne GI Relief
This one has been with me from the beginning and I still recommend it. Sadly though Thorne was just bought out by Proctor & Gamble…so I’m hoping they won’t change the ingredients and ruin this product but the bottle I have was before the buy out and is what I use.
This supplement can be taken as a capsule, or emptied, which is what I prefer. It has a licorice taste that isn’t the best but it works so well to soothe the esophagus and also calm stomach acid. It has licorice root, marshmallow root, slippery elm and aloe which are all so amazing for soothing inflammation.
Lastly my new favorite for constipation…
Miome IB-ONE Probiotic
I actually just discovered this brand from a dietitian I found on YouTube when I was really struggling a week or so ago with random constipation. I was really contemplating taking a kids laxative but then in my feed, this video came and literally changed my life.
This probiotic is made specifically for constipation! It has a specific stain of probiotic that helps promote regular bowl movements, promotes stool consistency, and maintain abdominal comfort ( as in not feeling like you emptied your bowels).
I ordered it the same day and it came overnight from Amazon. I took it and I was in the bathroom less than an hour later. And again in the morning and it has since completely reset my elimination! I cannot rave enough about it.
All 3 of these supplements are things I really believe in and highly recommend if you or someone you know struggles with a finicky gut like me.
Thorne GI relief for soothing: https://tinyurl.com/2p9urtbz
Miome for relieving constipation: https://miome.health/products/ib-one
Reflux Raft for blocking acid from coming up into the esophagus, giving the tissue a chance to heal: https://tinyurl.com/4z8yv68f
Please let me know if you have any questions about these products, or if you have tried them yourself I’d love to know your thoughts!
Here’s to a happy gut!
See you next time,
Shauna