But be careful! When I talk about overeating, I’m not just talking about food. If you find that drinking a lot of liquid during meals makes things worse, it’s because you’re increasing the volume in your stomach. More volume means more pressure on the stomach lining. The solution? A Japanese concept called “hara hachi bu,” which involves eating until you’re about 80% full. It’s not about counting bites or becoming obsessive. It’s a practical rule to avoid that feeling of overeating. The message is clear: stop eating when you’re no longer hungry, not when you’re full. If you find that drinking a lot of liquid during meals triggers your symptoms, try drinking more between meals.
3. Plumber’s Mistake #2: Fighting Gravity by Sleeping
Here’s one of the most effective and least expensive changes you can make. To understand it, imagine the anatomy of your stomach. It’s asymmetrical, shaped like a “J.” When you lie on your right side, the stomach sits above the esophagus. Gravity then pushes its contents directly against the sphincter. If the sphincter is already weakened, it opens. On the other hand, if you lie on your left side, the stomach sits below the esophagus. What happens then? A sort of safety pocket forms. The liquid stays at the bottom, and gas has much more difficulty rising.
So, what’s the solution? If you suffer from nighttime reflux or wake up with phlegm, and you can sleep comfortably on your left side, this is one of the most effective measures against the problem. But what if you can’t, due to shoulder or hip pain, or if you simply can’t maintain this position? There are effective alternatives. First, raise the head of your bed by about 15 cm (6 inches) using blocks placed under the headboard legs—not by piling on pillows. Second, don’t go to bed until two or three hours after dinner. Gravity is on your side; just use it to your advantage in whatever way works best for you.
4. Chemical saboteurs: the 4 elements that weaken your gastric valve
We’ve discussed physical pressure, but now let’s talk about chemical sabotage. Some substances don’t directly cause acidity, but they decrease the tone of the lower esophageal sphincter (LES), the valve. If you want to strengthen this valve, it’s advisable to avoid four common relaxants for two to three weeks to observe your reactions.
- Mint: Although it may seem digestive, mint can relax the sphincter. Avoid mint tea after meals if you suffer from gastroesophageal reflux.
- Chocolate: I’m sorry to tell you this. Chocolate contains theobromine and fats, and this combination can relax our esophageal valve. A good tip is to reintroduce it gradually later to determine your tolerance level. But to start, it’s best to eliminate it completely and observe the results.
- Alcohol: It irritates the mucous membrane and relaxes muscle tone. A glass in the evening makes it easier for the valve to open in the morning. It is best to avoid it.
- Tobacco: Smoking reduces sphincter tone. The more you smoke, the worse it gets. Each cigarette weakens the barrier, so it’s essential to quit.
What about coffee and tomatoes? Reactions vary greatly. For some people, they worsen symptoms through irritation or by stimulating acid production. For others, they have no effect. My advice: if you have a sore throat, avoid them at first. You can then reintroduce them gradually, one at a time, to observe your body’s reaction.
5. Your 3-step repair protocol for a more toned digestive system
So how do we fix this? It’s not necessary to be perfect from the start, but a system is needed. I propose a three-level approach.
- Level 1: Engineering Control (Nutrition and Mechanism). Eat dinner 3 to 4 hours before bedtime. The stomach should empty while standing, thanks to gravity. Also, avoid any external pressure. If you are overweight, losing a few pounds reduces abdominal pressure on the stomach and improves symptoms. Avoid tight clothing around the waist, such as girdles and belts. If possible, do not bend over immediately after eating, as this increases pressure.
- Level 2: External support (alginates). If your valve is severely weakened, for example, due to a hiatal hernia, diet alone may not be enough at first. This is where alginates (such as Gaviscon) come in. Unlike antacids, which neutralize acidity, alginates create a physical barrier on the surface of food. This barrier mechanically reduces gastroesophageal reflux. Take them after main meals and before bed. Helpful tip: Avoid drinking large gulps of water immediately after taking them, as this can dilute the barrier.
- Level 3: Local protection (for mucus). If your main symptom is in the throat (mucus, throat clearing), add gargling with alkaline water or baking soda. This helps deactivate pepsin (a digestive enzyme) that has already risen and settled in the throat, where it can continue to cause irritation when activated by acidic foods
