Erin Kenney, MS, RD, LDN, HCP, NASM-CPT, is the CEO of Nutrition Rewired and a leading expert in digestive health, sports nutrition, and mental health. With a focus on evidence-based strategies and a functional medicine approach, Erin helps individuals heal their gut, optimize their nutrition, and rewire their view of health. In this post, she shares her insights on healthy swaps for a happy gut, offering practical tools for lasting wellness.
As we welcome the New Year, many of us set ambitious health goals to feel our best with a fresh mindset. While big changes can feel daunting, small, manageable shifts in our daily routines often lead to the most sustainable results - especially when it comes to improving gut health.
Gastroesophageal reflux disease (GERD) and occasional heartburn are common issues that stem from a malfunctioning lower esophageal sphincter (LES), allowing stomach acid to travel upward. While medication is a common solution, addressing dietary and lifestyle habits can reduce symptoms and promote long-term gut health. By focusing on small, intentional swaps, you can make meaningful progress toward feeling your best.
Eat This, Not That
1) Swap Coffee for Herbal Teas or Coffee Alternatives
Why: Caffeine can relax the LES and trigger reflux symptoms. Herbal teas like chamomile, ginger, or licorice root not only soothe the digestive tract but also reduce inflammation.
Try this: Replace your morning coffee with a cup of ginger tea or a caffeine-free chicory coffee alternative. Sip Herbals are one of my favorite coffee alternatives at the moment!
2) Choose Non-Citrus Fruits Over Citrus
Why: Oranges, lemons, and grapefruits are acidic and can aggravate reflux. Non-citrus fruits provide essential vitamins without the acidity.
Try this: Snack on bananas, melons, or apples instead of an orange.
Did you know? RefluxRaft Lemon Ginger is carefully formulated to be non-acidic, making it a gentle option for those managing acid reflux, GERD, or sensitive digestion. Unlike many lemon-flavored products that aggravate symptoms, our Lemon Ginger blend is pH-balanced to provide natural relief without irritating the digestive system. It’s designed to soothe, not trigger so that you can enjoy the benefits of its refreshing taste and support for digestive health with peace of mind.
3) Opt for Whole Grains Instead of Refined Grains
Why: Fiber-rich whole grains like quinoa, oatmeal, and brown rice support digestion and stabilize blood sugar levels, reducing inflammation in the gut.
Try this: Choose oatmeal over cereal or swap white rice for quinoa.
4) Swap Fried Foods for Baked or Grilled Options
Why: Fatty foods, like those that are fried, delay the process of stomach emptying. This increases the pressure in the stomach, making it more likely for stomach acid to flow back into the esophagus. They are often high in unhealthy fats and may contain trans fats, which can promote inflammation in the digestive tract and irritate the esophagus, worsening reflux symptoms.
Try this: Bake or grill your protein instead of frying it. For example, opt for grilled chicken instead of fried chicken. Or, simply reduce the portion size!
5) Incorporate Plant-Based Fats Instead of Animal-Based Fats
Why: Research suggests that saturated fats from animal products can contribute to inflammation and reflux. Plant-based fats are anti-inflammatory and gentler on digestion. Variety and moderation are key!
Try this: Use olive oil or avocado as your fat source instead of butter or cream-based sauces.
Do This, Not That
1) Do Eat Smaller, More Frequent Meals
Why: Large meals can put pressure on the lower esophageal sphincter (LES), leading to reflux. Want to learn more on this topic? Discover how mindful eating can help manage acid reflux and improve your overall digestion in Molly Pelletier's latest blog post—discover practical tips to slow down and savor your meals!
Try this: Divide your meals into smaller portions and aim to eat every 3-4 hours. Choose cooked easy to digest meals instead of big raw salad that may overwhelm your digestive system. If you do eat large meals, consider adding in digestive enzymes with the help of your healthcare provider.
2) Don’t Lie Down Immediately After Eating
Why: Lying down shortly after eating can cause stomach acid to flow upward.
Try this: Wait at least 2-3 hours before lying down after a meal. If you need to rest, prop yourself up with a pillow to stay slightly elevated. For extra support, go for a short walk after meals to encourage digestion.
3) Do Chew Your Food Slowly and Thoroughly
Why: Eating too quickly can overwhelm your digestive system, making reflux more likely.
Try this: Take small bites, chew thoroughly, and savor each meal. Set down your fork between bites to slow the pace. Research also shows that simply taking 3 deep belly breaths before each meal can help reduce the pressure on your lower esophageal sphincter leading to less reflux symptoms.
4) Don’t Overdo Carbonated Beverages
Why: Carbonation can increase pressure in the stomach, leading to reflux.
Try this: Replace sparkling water or soda with flat water infused with cucumber or mint for flavor.
5) Do Manage Stress Proactively
Why: The gut and the brain are very much connected and can influence one another. Stress can exacerbate digestive symptoms, including reflux.
Try this: Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises. Even 5-10 minutes daily can make a difference.
Start Small for Big Results
The key to success is consistency, not perfection. Start by implementing one or two swaps that feel the most achievable, and gradually build from there. Remember, gut health is a marathon, not a sprint, and each small step brings you closer to your goals.
Here’s to making 2025 the year of your healthiest gut yet! For more gut health tips, recipes, and personalized guidance, visit NutritionRewired.com.
Written by Erin Kenney, MS, RD, LDN, HCP, NASM-CPT
Erin Kenney is a Registered Dietitian and Certified Personal Trainer specializing in digestive health, sports nutrition, and mental health. As the CEO of Nutrition Rewired, Erin combines evidence-based nutrition with alternative medicine to help individuals stop dieting, heal their gut, and rewire their view of health. Her expertise is rooted in addressing the root causes of health concerns through advanced lab testing and personalized wellness plans. Erin is also the author of Rewire Your Gut and Rewire Your Sweet Tooth, and she has developed a line of lab-tested supplements to support optimal gut health.
Follow Erin on Social Media @nutritionrewired on all platforms.