Fast Relief From Acid Reflux—Without Medications
If you’re dealing with burning in your chest, regurgitation, or that awful lump-in-the-throat feeling from acid reflux — I get it. I’ve lived through it. After struggling with chronic heartburn and being diagnosed with Barrett’s esophagus, I set out to heal my body naturally. And it worked.
Now I’m sharing my 3-Day Reflux Recovery Plan — a simple, natural jumpstart that’s helped hundreds of people calm their reflux fast without relying on antacids or PPIs.
✅ What You Can Expect in Just 3 Days:
Less burning and chest discomfort
Calmer digestion
Better sleep
More energy
Confidence that you’re taking control
Ready? Let’s get started.
🟢 DAY 1 – Clean Start: Remove the Triggers
Focus: Reduce inflammation and give your gut a break.
Foods to Avoid:
Coffee, citrus, tomatoes, onions, garlic
Fried foods and processed oils
Alcohol, chocolate, peppermint
Spicy or acidic foods
Carbonated drinks
What to Eat Instead:
Steamed or roasted vegetables (zucchini, carrots, green beans)
Lean proteins (turkey, chicken, white fish)
Oatmeal or quinoa
Bananas, melons, apples (peeled)
Gentle teas (slippery elm, chamomile, Barrett’s Tea)
Bonus Tips:
Eat small meals every 3–4 hours
Don’t eat 2–3 hours before bedtime
Drink water between meals — not during
🟢 DAY 2 – Gut Calm: Soothe & Strengthen
Focus: Support healing and begin restoring your gut lining.
Add These Foods:
Bone broth or vegetable broth
Aloe vera juice (unsweetened, small amounts)
Ground flaxseed in oatmeal or smoothies
Sweet potatoes and squash
Fermented foods (yogurt, kefir) if tolerated
Start Drinking:
Barrett’s Tea (1–2 cups/day): a blend designed to reduce acid, soothe inflammation, and support esophageal healing
Room-temp or warm filtered water
Lifestyle Tip:
Go for a short walk after meals
Sleep on your left side with your upper body slightly elevated
🟢 DAY 3 – Rebuild Routine: Lock In the Habits
Focus: Create long-term anti-reflux habits that stick.
Today’s Goals:
Repeat reflux-friendly meals from Day 1 & 2
Add variety with: grilled zucchini, brown rice, poached chicken
Chew your food slowly — 20+ chews per bite
Sip tea in the evening to support overnight comfort
Bonus Habit:
Begin a food/reflux journal. Note what you eat, when, and any symptoms. This will help identify your personal triggers.
🔄 What Comes Next?
These 3 days are just the start. To heal your gut and get long-lasting relief, you need a simple system that supports your entire digestive process — food, lifestyle, supplements, and support.
That’s why I created my 7-Day Reflux Reset — a free, natural step-by-step plan to take you even further.
✅ Ready to Keep Healing?
👉 Download My Free 7-Day Reflux Reset Plan
You’ll get:
✅ Daily meal plans
✅ Lifestyle tips
✅ Reflux-soothing herbal tea guide
✅ The exact steps I used to reverse Barrett’s and feel good again
Let’s take back your digestion — naturally.
To your health,
Jay Holt
Certified Nutritionist & Reflux Recovery Coach
Founder, The Reflux Coach