GERD: A Holistic Guide to Adults and Babies
- Natalie Wescott
- Oct 20
- 12 min read
Updated: Oct 21
This post is a collaboration between two ER nurses, @naturalmamanurse and @holisticwithjenn, who both still work at the bedside but share a deep passion for holistic health and natural remedies.
As always, this is for educational purposes only and is not medical advice.
Let’s talk Gastric Reflux (GERD)
GERD stands for Gastroesophageal Reflux Disease, which basically means acid reflux that happens often enough to cause problems. While occasional reflux symptoms are common and usually nothing to worry about, experiencing them frequently or on a daily basis is a sign that the root cause needs to be addressed.
We have a muscle at the top of your stomach called the lower esophageal sphincter. It acts as a door at the bottom of the esophagus that opens to let food in, then closes to keep acid and food from coming back up. With GERD, that “door” doesn’t close tightly so stomach acid splashes up into your esophagus That’s what causes heartburn, burping, a sour taste, or a feeling like food is coming back up.
The Cause of GERD
GERD is one of those conditions where the conventional and holistic perspectives really diverge. Here is a breakdown of the differences (and some similarities) in these models.
Conventional Causes (Medical Model):
Weak Lower Esophageal Sphincter (LES): The LES is the valve between the esophagus and stomach. If it doesn’t close properly, stomach contents can reflux upward. This is considered the main mechanism of GERD in conventional medicine.
Hiatal Hernia: When part of the stomach pushes through the diaphragm, it weakens the physical barrier and increases reflux risk.
Excess Stomach Acid: The mainstream assumption is that reflux equals too much acid. This belief underlies the use of acid-suppressing drugs (PPIs, H2 blockers, antacids). However, this explanation doesn’t always match real physiology, especially in people whose symptoms worsen after long-term acid suppression.
Lifestyle and Diet Triggers: Coffee, alcohol, chocolate, citrus, spicy foods, mint, fried foods, and carbonated drinks are thought to relax the LES or increase irritation. Lying down after eating or overeating also increases reflux risk.
Pregnancy and Obesity: Extra abdominal pressure can push stomach contents upward.
Conventional Treatment Goals:
Reduce acid levels to minimize symptoms and esophageal damage.
Prescribe proton pump inhibitors (PPIs like omeprazole), H2 blockers (like famotidine), or antacids. Often in the ER, we give a GI cocktail which is mix of an antacid, viscous lidocaine, and sometimes an anticholinergic
In some cases, surgery (like Nissen fundoplication) is recommended if medications fail.
*** Limitations: While these medications help short-term, they don’t address why reflux is happening in the first place. Long-term use can lead to nutrient deficiencies (B12, magnesium, iron, calcium), increased infection risk (C. diff, pneumonia), and worsening digestion over time due to lack of acid.
Misconceptions About GERD
Myth: GERD means you have too much stomach acid.
Reality: Research and functional testing often show that most adults actually have low stomach acid (hypochlorhydria) especially after 30, during chronic stress, or with nutrient deficiencies. When stomach acid is low, food ferments and creates gas, pushing pressure upward. That pressure, not excess acid, forces acid into the esophagus.
Myth: You should suppress stomach acid forever.
Reality: Acid is vital for digestion, nutrient absorption, and preventing infection. Chronic suppression can cause more problems than it solves. It can alter gut bacteria, weaken the microbiome, and lead to issues like small intestinal bacterial overgrowth (SIBO) or chronic bloating.
Myth: Avoid acidic foods at all costs.
Reality: It’s not the acid in foods that’s the main issue, it’s the body’s ability to digest them. People with low acid may actually need gentle acid support (like apple cider vinegar or digestive bitters) to improve digestion and prevent reflux.
Myth: GERD is always caused by diet.
Reality: While diet plays a role, other factors like stress, poor motility, microbiome imbalance, and low stomach acid are often the true root causes.
Myth: GERD is just a stomach problem.
Reality: GERD is actually a whole-body issue, not just about acid or your stomach. Multiple systems influence how digestion works and whether reflux occurs.
The Nervous System: Chronic stress puts the body in “fight or flight” mode, which suppresses stomach acid and slows motility. This means food sits longer in the stomach, creating gas and pressure that push acid upward.
The Gut Microbiome: When the bacterial balance is off (too many “bad” microbes, not enough beneficial ones), fermentation increases, creating bloating and upward pressure. Dysbiosis or SIBO are often hidden contributors to reflux.
Hormones: Fluctuations in progesterone (especially during pregnancy or PMS), cortisol (chronic stress), and thyroid hormones can all affect digestion, stomach acid production, and LES tone.
Holistic & Natural Causes & Treatments
Holistic Viewpoint: Rather than blaming the acid, the holistic model looks at why the body’s natural digestive system isn’t functioning properly. Reflux is seen as a symptom of imbalance, whether that’s in stomach acid production, gut bacteria, stress hormones, or diaphragm function.
Root Causes (Holistic Model):
Low Stomach Acid (Hypochlorhydria): Low acid means food sits longer in the stomach and ferments. This produces pressure and gas, forcing small amounts of acid upward. Restoring stomach acid (often through betaine HCl, bitters, or apple cider vinegar) can improve digestion and reduce reflux naturally.
Gut Dysbiosis or SIBO: Overgrowth of bacteria in the small intestine can produce gas that pushes pressure upward. Balancing the microbiome through diet, probiotics, and herbs can be key.
Poor Motility and Digestion: Slow digestion or a “lazy” vagus nerve means food stays in the stomach too long. The vagus nerve controls stomach emptying, and it’s weakened by chronic stress and shallow breathing.
Supportive practices: diaphragmatic breathing, humming, gargling, cold exposure, and mindful eating.
Food Sensitivities and Inflammatory Triggers: Common triggers like gluten, processed dairy, seed oils, and refined sugar can cause inflammation and increase reflux symptoms. Identifying and removing these foods often brings relief.
Chronic Stress and Nervous System Imbalance: When the body is in “fight or flight,” digestion slows down and stomach acid production drops. Many people experience reflux because their body is constantly in a stressed state.
Supportive practices: deep breathing before meals, grounding, prayer, and eating in a calm environment.
Diaphragm Dysfunction or Posture Issues: Tight or weak diaphragm muscles, often from shallow breathing or slouching, can increase reflux.
Supportive practices: Breathwork, chiropractic adjustments, and core strengthening can help.
Hiatal Hernia (Functional Component): This can occur from chronic bloating or intra-abdominal pressure. In some holistic practices, manual visceral manipulation or gentle self-massage can help reposition the stomach and improve symptoms.
Holistic Healing Goals for GERD
The goal of a natural, root-cause approach isn’t just to mask symptoms, it’s to help the body restore proper digestive function so reflux no longer happens in the first place! Instead of turning off stomach acid (which is essential for digestion), the focus is on supporting what the body was designed to do: break down food, move it efficiently through the GI tract, and protect the gut lining.
The four key goals are:
Restore Digestion: Encourage healthy stomach acid production, digestive enzyme activity, and smooth motility so food breaks down properly.
Strengthen the LES (Lower Esophageal Sphincter): Improve tone and pressure at the stomach-esophagus junction so acid stays where it belongs.
Reduce Inflammation: Calm irritation in the esophagus and stomach lining while addressing inflammatory foods and stress.
Support the Microbiome: Rebalance gut bacteria to reduce gas, bloating, and upward pressure that worsens reflux.
Natural Approaches That Target Root Causes
Apple Cider Vinegar or Digestive Bitters Before Meals
Many people with reflux actually have low stomach acid, not too much. Taking 1-2 teaspoons of raw, unfiltered apple cider vinegar (in a small amount of water) before meals or using herbal digestive bitters can help “wake up” the digestive process.
How it helps:
Stimulates stomach acid and bile flow for better fat and protein digestion.
Signals the LES to close properly.
Reduces post-meal bloating and pressure that trigger reflux.
Tip: Start slowly. Try bitters or a few drops of ACV and increase as tolerated. Avoid if there’s known esophageal erosion until healed.
Herbal Remedies: Herbal remedies can soothe the esophagus, improve motility, and aid digestion. Always use high-quality sources and consult a practitioner if you’re pregnant, nursing, or on medications.
Deglycyrrhizinated Licorice (DGL)
How it helps: Licorice root that’s had the glycyrrhizin removed to prevent blood pressure changes. It increases mucus production in the stomach and protects tissues from acid irritation.
Use: Chew 1-2 DGL tablets about 15-20 minutes before meals.
Tip: Look for “DGL” on the label; this removes the glycyrrhizin that can raise blood pressure.
Marshmallow Root (Althaea officinalis)
How it helps: Its mucilage coats and soothes the esophageal lining, reducing burning and irritation.
Use: Drink as a cold infusion or take as a glycerite tincture before meals.
Bonus: Especially helpful for “dry” reflux symptoms with throat irritation or cough.
Slippery Elm (Ulmus rubra)
How it helps: Similar to marshmallow root, it forms a protective gel that calms inflammation and supports healing.
Use: Mix ½-1 tsp of powdered bark in water and sip slowly before meals.
Note: Separate from medications by at least 1 hour, as it can slow absorption.
Chamomile (Matricaria recutita)
How it helps: Calms the stomach, reduces inflammation, and soothes nerves. Perfect when stress worsens reflux.
Use: Drink as a gentle tea after meals or throughout the day.
Extra Benefit: Safe for most children and pregnant women in moderate amounts.
Ginger (Zingiber officinale)
How it helps: Stimulates gastric motility and supports stomach emptying.
Use: Steep fresh ginger in warm water or take low-dose capsules before meals.
Caution: Too much can worsen reflux in sensitive individuals, so start small.
Aloe Vera (Inner Gel Only)
How it helps: Soothes and cools inflamed tissues, reduces acid irritation, and promotes healing. Calms inflammation and may help heal micro-damage in the esophagus.
Use: 1-2 oz of inner-fillet aloe juice (not the whole leaf) before meals.
Safety: Avoid if pregnant or using certain medications; choose food-grade only.
Homeopathic Remedies
Nux Vomica: Best for reflux triggered by stress, caffeine, or overeating. Suited for those who feel bloated, tight-chested, or have heartburn after rich or spicy foods.
Arsenicum Album: For burning pain that improves with warm drinks and worsens at night. Often helpful when reflux is paired with restlessness, anxiety, or sensitivity to spoiled or fatty foods.
Carbo Vegetabilis: Great for reflux with severe bloating, trapped gas, and a sense of heaviness after meals. Belching offers temporary relief, and the person may feel chilly or weak after eating.
Lycopodium Clavatum: For reflux and fullness even after small meals, with bloating and right-sided discomfort. Often chosen for those who crave sweets or bread and feel more discomfort in the late afternoon.
Robinia Pseudacacia: Classic “acid reflux” remedy for sour regurgitation and burning rising into the throat, especially at night. Often used when there’s an acidic taste, nausea after eating, or headaches linked to indigestion.
L-Glutamine and Zinc Carnosine for Gut Repair
The gut lining regenerates quickly, but it needs the right nutrients.
L-Glutamine is the preferred fuel for intestinal cells, supporting repair and reducing permeability (“leaky gut”), which can worsen inflammation.
Zinc Carnosine is a compound shown in studies to strengthen mucosal integrity and improve symptoms of reflux and gastritis.
How it helps: Repairs damage from acid irritation, decreases inflammation, and promotes long-term gut healing.
Probiotics to Rebalance the Gut Flora
When the gut microbiome is imbalanced (too much bad bacteria, not enough beneficial strains), gas and pressure can build up, pushing acid upward.
A quality probiotic can:
Reduce bloating and intestinal gas.
Improve digestion and motility.
Decrease inflammation and support the immune system.
Tip: Start with a broad-spectrum, multi-strain probiotic or use fermented foods like sauerkraut or kefir if tolerated.
Smaller, Slower Meals (and Upright Eating Habits)
Large, heavy meals put extra pressure on the LES, especially when eaten quickly or late at night.
Simple lifestyle shifts:
Eat smaller portions more slowly.
Chew thoroughly, digestion starts in the mouth.
Avoid lying down for at least 2 hours after eating.
Elevate the head of the bed slightly if nighttime reflux is a problem.
These small, practical changes can make a big difference, especially for moms who often eat on the go.
Nervous System Support
Digestion only happens in a parasympathetic state, the “rest and digest” mode. Chronic stress, rushing through meals, or constant multitasking keeps the body in “fight or flight,” suppressing stomach acid and digestive enzymes.
Ways to support the vagus nerve and calm the body:
Deep breathing before meals (slow inhale through the nose, long exhale through the mouth).
Gargling, humming, or cold exposure to activate the vagus nerve.
Prioritizing sleep and stress-reducing routines (even 10 minutes of prayer, journaling, or grounding outside). Supporting the nervous system is one of the most overlooked but powerful ways to correct reflux naturally.
Posture and Breathing
Poor posture and shallow chest breathing tighten the diaphragm and reduce pressure balance in the abdomen, making reflux worse.
Helpful practices:
Practice diaphragmatic breathing: letting your belly rise as you inhale deeply.
Avoid slouching after meals.
Try gentle yoga, stretching, or bodywork to release tension in the abdomen and chest.
Why it matters: A strong, flexible diaphragm helps support the LES and improve digestive motility.
Reflux in Babies: What’s Normal, What’s Not, and How to Support It Naturally
Every new parent has seen it: the spit-up after feeding, the gurgly noises, or the fussy evenings when your baby arches and cries after eating. A little reflux is actually very normal in infants, but when it becomes frequent, painful, or affects sleep and feeding, it’s a sign that something deeper is going on.
Let’s break down the conventional view vs. the holistic perspective on infant reflux and how to truly support your baby’s comfort and digestion.
Conventional Medicine View
In traditional pediatrics, reflux (often called GER or GERD if severe) is seen mostly as a mechanical problem (immature anatomy and excess acid)
Conventional Causes:
Immature digestive system: The lower esophageal sphincter (LES), the “valve” between the stomach and esophagus, isn’t fully developed, so milk can easily flow back up.
Too much stomach acid: Many providers assume baby’s reflux is due to excess acid, leading to medication use.
Overfeeding or lying flat after eating: Feeding too frequently or putting baby down right after feeding can increase spit-up.
Allergies or intolerances: Cow’s milk protein allergy (CMPA) or sensitivity to formula ingredients are often blamed.
Conventional Treatments:
Positioning changes: Keeping baby upright after feeds or slightly elevating the crib.
Formula switches: Hypoallergenic or “gentle” formulas.
Acid-suppressing medications: H2 blockers (like famotidine) or PPIs (like omeprazole) to reduce acid production.
“Wait it out” approach: Many parents are told the baby will simply “outgrow it” by 12–18 months.
While these methods may bring temporary relief, they rarely address why the reflux is happening. Long-term acid suppression can actually interfere with digestion, nutrient absorption, and gut microbiome development.
Holistic & Root-Cause View
From a holistic perspective, reflux in babies isn’t about too much acid, it’s about immature digestion, gut imbalance, and feeding dynamics. The goal isn’t to block acid but to support the baby’s natural digestive development.
Holistic Causes:
Immature or sluggish digestion: Newborns naturally have developing digestive enzyme systems; it takes time for full function.
Food sensitivities (via mom’s milk or formula): Common triggers include cow’s milk protein, soy, eggs, or corn. These can inflame the gut and increase reflux.
Overfeeding or fast flow: Bottles with fast nipples or feeding too frequently can overwhelm baby’s system.
Tension or misalignment: Birth trauma, tongue tie, or neck/jaw tightness can affect how baby swallows and digests.
This is a hugely overlooked cause for many children
Gut microbiome imbalance: Antibiotic exposure (including during labor), C-section birth, or lack of beneficial bacteria can affect digestion and cause gas and reflux.
Nervous system imbalance: Babies who are in a constant “fight or flight” state due to overstimulation, tension, or poor sleep, often have worsened reflux.
Conventional vs. Natural Treatment Approaches
Natural Tips & Tricks for Baby Reflux Relief
These gentle strategies can help calm reflux and support long-term digestive healing:
Check Feeding Mechanics:
If breastfeeding, work with an IBCLC to assess latch, tongue tie, and swallowing.
This is a HUGELY overlooked cause of reflux in babies
Even after a tongue tie revision, proper strengthening and exercising of the tongue and jaw is necessary so the baby can re-learn how to suck and feed.
For bottle-fed babies, try paced bottle feeding with a slow-flow nipple to reduce air swallowing.
Personally, I chose the slowest nipples available for my children. For Dr. Brown bottles, that was the preemie size and for EvenFlo, that was the slow flow
Burp Well & Often: Burp during and after feeds. Gentle pressure on the upper back, bicycle legs, or tummy massage can help release trapped air.
Keep Baby Upright: Hold baby upright for 15-30 minutes after feeding. Babywearing (in a vertical carrier) can be soothing and supportive for digestion.
Look at Mom’s Diet (if nursing): Dairy, soy, and eggs are common irritants for sensitive babies. Removing them for 2–3 weeks or doing an elimination diet can often help determine what the exact cause is and help calm symptoms.
Probiotic Support: Infant-specific strains like Lactobacillus reuteri or Bifidobacterium infantis can reduce crying, gas, and regurgitation by balancing the microbiome.
Bodywork & Alignment: Gentle chiropractic, craniosacral therapy, or infant massage can relieve tension from birth or tongue-tie that affects swallowing and digestion.
Regulate Baby’s Nervous System: Skin-to-skin contact, calming routines, white noise, and contact naps help keep baby out of stress mode which directly impacts digestion and reflux.
Avoid Overfeeding: Babies have small stomachs. Offering smaller, more frequent feeds rather than large, spaced-out ones can prevent pressure buildup.
Tummy Time & Movement: Encourages motility and gas release. Short, frequent tummy time after baby has digested can reduce bloating.
Product Recommendations
Earthley Infant Tummy Relief: Natalie10off for 10% off
Reflux in babies isn’t just about spit-up: it’s a sign of a system that needs gentle support, not suppression. While most babies will outgrow reflux as their digestion matures, you can help the process along naturally by supporting the gut, calming the nervous system, and addressing feeding dynamics.
We hope that this guide is helpful in navigating reflux for yourself or for your child. There are times when conventional treatments and medications may be appropriate, but holistic and root-cause care should always be taken into consideration.
**Not medical advice.
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