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10-Steps to Overcoming Acid Reflux -Healing by Design

Vaughn Lawrence

Did you know that 20% of the population experiences GERD (gastroesophageal reflux disease) at least once per week? Better known as acid reflux, this frustrating and uncomfortable reaction sends far too many people running for the medicine cabinet in search of antacids.

But did you know that most GERD diagnoses – and the common belief that you have too much acid in your stomach – are wrong? In this article, we are taking a look at some of the most common misconceptions about GERD and stomach acid, and sharing our 10-Step Acid Reflux Protocol to reduce the effects of acid reflux.

First of all, let’s take a look at the importance of stomach acid. God is a smart designer. Without stomach acid, you wouldn’t be able to break down your food or absorb vitamins and minerals properly. Extremely acidic with a pH level of 2.5, stomach acid not only dissolves food but acts as the first line of defense against pathogens and other micro-organisms that might negatively affect your health.

So what causes acid reflux? Simply put, it’s a combination of poor nutrition and lifestyle. Your stomach was not designed to handle the burden from either eating too much or the wrong types of food. The Standard American Diet is notorious for both “too much” and “too many,” consisting of meals that inherently lead to acid reflux: greasy appetizers paired with bread, meat, and cheese combinations like burgers or sandwiches and a hearty dessert to follow.

Causes of Acid Reflux: 

  • Low stomach acid

  • Overacid stomach condition

  • Stress and anxiety

  • Poor diet

This is a recipe for disaster for the stomach, creating a toxic environment of gas and fermentation that is forced back up as a reflux. Over time, acid reflux damages the stomach lining and can destroy the esophageal sphincter as well. However, when we make small changes like consuming simple and healthy meals, we lessen the food burden and greatly reduce any digestive discomfort or damage. Unfortunately, GERD is heavily misdiagnosed, and medical intervention or the use of medicines like antacids can backfire, causing even more digestive problems.

By following our 10-Step Acid Reflux Protocol, it’s possible to not only reduce the pain and irritation of acid reflux but boost your vitality and health as a whole, helping you live the life God intended while enjoying simple, healthy, whole foods without discomfort.

1. LIGHT MEALS. Eat less! Smaller portions are key to avoiding reflux. Avoid all heavy or processed foods like nuts and nut butters, baked goods, pasta, sandwiches, soda, and pizza. Don’t eat after 6 PM and make dinner the lightest meal of the day. By making lunch your largest meal and enjoying a simple soup, steamed vegetables, or salad for dinner, you can avoid a lot of evening reflux problems, especially while sleeping.


2. FOOD COMBINING PRINCIPLES. Here are the basic food combining principles you can follow daily to improve your digestion. 

  • Fruit should always be eaten on an empty stomach and not combined with other foods

  • Don’t combine proteins with starches (potatoes, bread, or rice)

  • Vegetables pair well with proteins and starches

  • Practice mindfulness while eating and don’t overeat or become overly full


3. ELIMINATE SUGAR & CAFFEINE. When your body is overly acidic, it weakens the blood and makes it difficult for you to absorb minerals, forcing your body to pull minerals from your bones. Minerals are necessary for stomach acid production. An acidic diet like the Standard American Diet – loaded with coffee, soda, desserts, and sugar – will eventually trigger acid reflux because of the lack of minerals available.


4. LOW ACID OR OVERLY ACIDIC. It’s relatively easy to know if you have too much or too little stomach acid; simply pay attention to how you feel after a meal.

  • Under-Acidity Symptoms: If you’re suffering from a lack of stomach acid – the most common cause of reflux – you may feel like your food sits like a rock in your stomach and you struggle to digest your meals. Eating smaller portions, combined with HCL and digestive enzymes, will help aid in digestion. HCL and enzymes are also very helpful for people who have trouble digesting fats and proteins, have liver problems, or either struggle with ongoing gallbladder concerns or have had their gallbladder removed.  

  • Supplements for Under-Acidity: 

    • HCL Pepsin & Gentian Bitters by Doctor’s Best. Take one per meal, and increase with each meal. If you can take 2-5 with a meal, it means your body really needs them, and you are most likely chronically deficient in stomach acid and enzymes. The amount you need will depend on the meal you eat. For example, larger meals with animal protein will require more capsules. *Top recommendation

  • Over-Acidity Symptoms: A less common cause of acid reflux is actually being overly acidic, though it’s usually fairly obvious. Someone who is over-acidic will react to tomatoes, citrus, coffee, and other acidic foods or beverages. There are quite a few supplements that can help with overly acidic stomachs as well.

  • Supplements for Over-Acidity: 

    • GI Restore Tea by Spirit of Health. This herbal tea will soothe, coat, and heal a damaged digestive tract, healing the overly acidic condition. We suggest drinking this tea twice a day for the best results. *Top recommendation

    • Digestxym+ by US Enzymes. These enzymes, paired with the GI Restore Tea, will aid in digestion by supporting your digestive tract. *Top recommendation

5. SEA SALT & HERBS. Herbs that bring heat to the digestive tract help strengthen digestion, flush out toxins, eliminate infections, and restore balance to the gut. 

Sea salt or a good Himalayan salt strengthens digestion, increases stomach acid, purifies the system, and is critical for proper hydration. 

Supplement recommendations: 

  1. Digestive Heat by Spirit of Health A delicious blend of culinary spices that bring heat to the digestive tract. Use in any recipe to add flavor and aid in digestion. *Top recommendation

  2. Celtic Sea Salt or Himalayan Salt Simply add ¼ teaspoon of quality sea salt to a glass of water once or twice a day, or try the SOLE Method with Himalayan Salt Stones. *Top recommendation


6. GREENS. Greens cleanse and strengthen the blood, naturally increase stomach acid, and boost oxygen flow to the body. Try adding more dark leafy greens like kale, chard, spinach, and others to every meal. For maximum ease, try adding in some of our favorite greens powders to water, juice, or smoothies every day.

Supplement recommendations: 


7. GET FERMENTED. Eating sauerkraut, kimchi, apple cider vinegar, and other fermented foods not only increases stomach acid, helping you digest and break down food, but it also boosts your good bacteria and drastically reduces sugar cravings. Sugar wipes out stomach acid, allowing for overgrowths of bad bacteria and infection; fermented foods help reverse this problem. Try eating one fermented food every meal. 


8. BAKING SODA. Baking soda is nearly magical! Many people know the old advice of taking baking soda for heartburn or reflux, but here is where most go wrong: don’t take baking soda with meals, as it weakens the stomach and interferes with digestion. You can use baking soda for heartburn in an emergency, of course, and experience almost immediate relief. However, the best way to take baking soda is to add ½ - 1 teaspoon in water and drink that every morning and night on an empty stomach. This will naturally increase stomach acid, alkalize the blood, and allow more bicarbonate minerals to be available to the body. Don’t buy just any baking soda, though; get the unprocessed, food-grade baking soda to ensure high quality and effectiveness.

Supplement recommendations: 


9. LOWER STRESS. Easier said than done, we know. High stress forces the body into fight or flight mode, which shuts down digestion and can increase acid reflux. Below are a few resources to help you lower stress and some of our favorite supplement recommendations. 

Supplement recommendations: 


10. STOP ANTACIDS. Antacids comprise a multi-billion-dollar industry that is entirely unnecessary. Antacids have a myriad of side effects as well, such as mineral loss, hip fractures, bone loss, and increased risk of infection. Most importantly, most people actually need more stomach acid, not less. A few nutritional and lifestyle changes are the most effective way to reduce or cure acid reflux without harmful side effects. 

After one month of eating well and increasing stomach acid naturally, try reducing your dosages to see if you still need the antacids. We genuinely believe you will be surprised by what happens when you allow your body to work as God purposed.