If you’ve struggled with acid reflux, you already know that spicy foods and overeating can set it off. But many people miss the hidden triggers — the surprising things that sneakily keep your reflux flaring even when you think you’re doing everything right.
I’m Jay Holt, The Reflux Coach — a nutritionist who reversed my own acid reflux and Barrett’s esophagus naturally. And today I’ll share 7 little-known reflux triggers you might be ignoring — and what to do instead to finally find relief.
1. Mint and Peppermint Tea
Yep — even though it feels soothing, peppermint is a known trigger for acid reflux. It relaxes the lower esophageal sphincter (LES), the muscle that keeps stomach acid from rising into your throat.
What to do instead:
Choose non-mint herbal teas like slippery elm, chamomile, marshmallow root, or my Barrett’s Tea blend — designed specifically for reflux relief.
2. Chewing Gum (with Artificial Sweeteners)
Gum can increase saliva, which helps neutralize acid — but if it contains sorbitol or xylitol, it may cause bloating, gas, and pressure that worsens reflux.
What to do instead:
If you chew gum, choose one sweetened with natural sugar or stevia and chew for only 10–15 minutes.
3. Low-Fat or Skim Milk
Many people switch to low-fat milk thinking it’s easier on their digestion — but skim milk can actually stimulate acid production more than whole milk in some individuals.
What to do instead:
Try unsweetened plant-based options like almond milk or oat milk, which tend to be gentler for reflux sufferers.
4. Sleeping Flat on Your Back
Gravity plays a huge role in reflux. Lying flat allows stomach acid to easily rise into the esophagus — especially if you’ve eaten recently.
What to do instead:
Sleep on your left side with your head elevated 6–8 inches using a wedge pillow or blocks under your bed frame. This reduces pressure and allows acid to stay in your stomach where it belongs.
5. Drinking Water With Meals
Surprised? While water is vital for health, drinking large amounts of water during meals can dilute stomach acid and slow digestion, causing food to sit longer and increase reflux risk.
What to do instead:
Drink water 30 minutes before or after meals, and sip only small amounts during eating.
6. Wearing Tight Waistbands or Belts
Tight clothing, especially around your middle, can physically squeeze your stomach and push acid upward.
What to do instead:
Opt for loose, comfortable clothing — especially after meals. This small change can make a big difference.
7. Skipping Breakfast
Going long hours without eating can cause your stomach to overproduce acid — and when you finally eat, it may hit a raw, irritated stomach lining.
What to do instead:
Start your day with a reflux-friendly breakfast like oatmeal, banana, and herbal tea. Eating smaller, balanced meals throughout the day helps reduce flare-ups.
🌿 Final Thoughts
Reflux isn’t always just about “what you eat” — it’s also about how, when, and what surrounds your daily habits. These 7 surprising triggers often go overlooked, but with a few intentional changes, you can take real control of your symptoms.
Want a step-by-step plan to reset your digestion naturally?
👉 Download My Free 7-Day Reflux Reset Plan
Discover the exact foods, habits, and daily schedule that helped me heal naturally — and could help you too.
To your healing,
Jay Holt
Certified Nutritionist
Founder, The Reflux Coach