This sometimes-debilitating health challenge maybe more common than we think. One study showed 60% of the population experience acid reflux during the year, and 20% of people every week.

How do we know we have acid reflux?

The sensations experienced can range from a lump in the throat, to heart-burn or chest pain, plus possible challenges swallowing, dry cough or sore throat and food coming back up during or after eating. Of course it’s important to check with your doctor that what you’re experiencing is simply acid reflux (especially if it’s chest pain); and also if you’re finding you’re taking anti-acids more than twice a week.

What can we do if we have it?

Foods – Adjusting what we’re eating is a valuable place to start. It’s ideal to stop gluten and dairy and look at alternatives that work better for you. Other foods to watch to see if they cause challenges are garlic, tomatoes, citrus and spicy foods. In contrast, including the following options can help – green veggies, ginger, melon, banana and almonds (best pre-soaked). And as for drinks; caffeinated and carbonated drinks plus alcohol have been linked to reflux; whilst plain, filtered water, and ginger tea are ideal options.


Ginger root

Posture – sitting upright rather than leaning forwards; especially whilst we’re eating

Breathing – avoiding ‘upper-chest’ breathing and instead focusing on expanding our tummy as we breathe in. This is also an effective way to reduce stress, when we repeat deep breathing 10+ times.

Regular exercise – walking for 30-40mins five times a week is a useful benchmark. Keeping moving has a direct impact on regulating our digestive system.


Take away – If you have a specific health concern in relation to reflux (or any other area) simply drop me a line at – I’d love to help if I can.
Fi head & shdrs blueFi Jamieson-Folland D.O, is a Lifestyle Consultant, with over 20 years experience in Europe, Asia and New Zealand as a qualified osteopath, educator, writer, certified raw vegan gluten-free chef, speaker, health mentor, LifeStyle and Health Ambassador. She lives in NZ and Indonesia with her husband Chris, relishing an outdoor lifestyle and time with family and friends.