How to beat acid reflux and ditch heartburn medication, according to a top pharmacist

Heartburn, indigestion, feeling bloated and general unease that lingers longer after your meal are all-too-common gut complaints that have become a regular part of life.

Modern stresses, from work deadlines to constant notifications on our phones, take a real toll on our bodies, with more people than ever before complaining about digestive problems—and acid reflux tops the list.  

A 2024 survey by the British Medical Journal revealed nearly half of adults experience heartburn or indigestion more than once a month.

Acid reflux, or heartburn, happens when stomach acid travels up towards the throat.

If it continues over long periods of time, it’s known as gastro-oesophageal reflux disease, which is usually caused by a weakness in the muscles connecting the food pipe with the stomach.

To combat the symptoms, and often excruciating pain and discomfort that comes with it, GPs usually prescribe a type of drug known as a proton pump inhibitors (PPIs). 

PPIs are among the most widely used medications in the world, with 73 million NHS prescriptions dispensed in England in 2022-23.

Also available over-the-counter, they reduce the amount of acid in the stomach, limiting the distressing symptoms of heartburn—including pain and difficulty swallowing.

GPs have long warned that while pills like omeprazole and lansoprazole can beat heartburn symptoms quickly, ideally they should be used for only a month or two.

But the relief that the tablets bring also makes them hard to come off of, with many patients reporting increased discomfort once they’ve tapered off the medication.    

Thankfully there are simple ways to ease discomfort and support the body’s natural digestive processes—without expensive supplements, extreme diets or prescription medication. 

Deborah Grayson, a pharmacist with more than 30 years’ experience and a nutritional therapist, explains that digestion begins long before the first mouthful of food.

She told the Daily Mail: ‘Our digestive system is controlled by the parasympathetic nervous system—what we often call ‘rest and digest’. But when we are stressed, the sympathetic nervous system, or ‘fight or flight’, takes over and digestion slows down.’

The good news is that a few minutes of preparation before eating can prime the body for better digestion—and it only takes 15 minutes. 

Ms Grayson, who goes by the name The Godmother of Pharmacology on TikTok explains that digestion really starts in the brain.

The anticipation of food triggers the production of saliva, stomach acid and digestive enzymes, which are all essential for breaking down the food we eat.

She explained: ‘Making sure you’re as relaxed as possible at mealtimes is really important. Eating at your desk while checking your emails or scrolling on social media can effectively switch off the digestion process.

‘If you find yourself suffering frequently from heartburn or feeling like your food isn’t being digested properly—bloating, wind, undigested food in your stool—then your digestion is likely being affected by stress.

‘Making small changes to your routine can make all the difference. And this is a routine you can include before meals—even if you’re time poor.

‘Start by thinking about the food you are going to eat, from how it smells, how it tastes, how it makes you feel. Even if you are eating ready-prepared meals, taking a moment to focus on your food can really help.’

The next step is to create a calm environment. This can be tricky for those who are eating on the go, or between work calls. 

But according to Ms Grayson, where you are going to eat can be just as important as what you’re going to eat when it comes to digestion.

‘Sitting at a table is best,’ she says. ‘Remove distractions—put your phone down, switch off work emails, forget social media for a few minutes. This helps your body stay in ‘rest and digest’ mode.’

For those who experience regular digestive issues, especially when stressed, Ms Grayson, who runs Practice With Confidence, training practitioners, recommends a short breathing exercise.

‘Spend five minutes doing alternate nostril breathing or another relaxing breathing method,’ she said.

‘Place your right index finger over your right nostril and breathe in deeply. Swap over to close off your left nostril and breathe out. Then breathe in through the left nostril, swap and breathe out through the right, and continue in this loop for five minutes.’

If you are pressed for time, she adds, even two minutes can be beneficial.

For people with persistent digestive problems, incorporating bitter leaves, such as rocket, into the routine can also help. These support the production of digestive enzymes and bile. If your symptoms are severe, even holding a digestive bitter on the tongue at the start of the routine can help.

Once the mind and body are prepared, it’s time to eat. But the approach matters.

‘Stay as relaxed as possible throughout your meal,’ she said. ‘Take time to chew your food thoroughly. You might find it helpful to put your knife and fork down between mouthfuls as a reminder.

‘Most of us are extremely busy and often “inhale” our food. The chewing process reduces the burden on stomach acid and other digestion factors, and each mouthful of food should be chewed until it’s soft.

The benefits of this mindful approach, Ms Grayson says, extend beyond reducing discomfort. Research supports this theory, with the NHS and other digestive health organisations publishing advice on how mindful eating, slower chewing and stress management can all improve digestion.

‘We live in a culture that prizes speed,’ she said. ‘We grab a sandwich on the go, eat at our desks, or scroll on our phones while we chew. But our digestive system thrives on calm attention. Even a few minutes of preparation can transform how your body handles food.

‘By slowing down and focusing on your food, you help your body absorb nutrients more efficiently. It can also reduce bloating and support overall gut health.’

As well as aiding digestion, mindful eating also has mental benefits. Research shows that paying attention to the sensory aspects of food – such as flavour and texture, can improve mood and reduce stress.

Ms Grayson is an advocate of combining these steps to create a routine for at least one meal a day to see improvements. And, of course, the more you’re able to practice these steps, the better the long-term results.

‘Regularly practising this routine trains your body to digest efficiently. Over time, you may notice less bloating, fewer episodes of heartburn, and a calmer gut overall.

‘It’s a virtuous cycle. The calmer you are, the better your gut functions, and the better your gut functions, the calmer you feel.’

She also suggests small additions that complement the routine such as taking a short walk after meals, or carrying out gentle stretches, or even taking a few moments of quiet reflection.

For people with chronic digestive conditions, Ms Grayson recommends consulting a healthcare professional before introducing new foods or supplements.

‘Everyone’s gut is different,’ she said. ‘If you have severe symptoms, persistent bloating or changes in bowel habits, get checked by a GP. But for most people, this 15-minute routine will be a game-changer.

‘Food is fuel, but it’s also an experience. If you treat your meals with a few minutes of attention and care, your digestive system will thank you.’

How foods affect reflux

Certain foods are notorious for making acid reflux worse. Coffee, alcohol, chocolate, peppermint, tomatoes and citrus fruits can relax the oesophageal sphincter, allowing stomach contents to flow back up.

Spicy meals, fatty foods and oversized portions can also prevent the muscle from functioning properly.

‘If you have severe reflux, avoiding these foods can be key to calming symptoms,’ Deborah Grayson advises.

Herbs that may help

Certain herbal teas can support digestion and soothe symptoms. Chamomile and artichoke tea stimulate digestion like bitter leaves, while fennel has a calming effect. Marshmallow root and slippery elm teas protect the gut from acid and bile, though these should be taken an hour after any medication to avoid interfering with absorption.

Boost your vitamins

For those on the go, a digestive bitter or lecithin granules sprinkled on meals can help regulate bile flow and reduce reflux. As with any supplement, it’s important to check suitability with a qualified nutritional professional, your GP or pharmacist.