The Real Causes of Acid Reflux – And How to Resolve Them Naturally

When most people think about the causes of acid reflux, they immediately blame spicy foods, coffee, or eating too late at night. But here’s the truth: reflux isn’t simply about what you’re eating, it’s about how your digestive system is (or isn’t) functioning.

If you’ve been stuck on restrictive diets, popping supplements, or relying on medications that only mask symptoms, it’s time to dig deeper.

In this blog post, we’ll break down the real, evidence-based causes of acid reflux and the natural steps you can take to finally find lasting relief.

What is Acid Reflux? 

Acid reflux happens when the contents of the stomach, including stomach acid, flow backward into the esophagus. 

This backflow irritates the delicate lining of the esophagus, often causing the classic burning or pressure known as heartburn.

When reflux episodes become more frequent or severe, they may be diagnosed as GERD (gastroesophageal reflux disease), a chronic condition that can increase the risk of complications if left unaddressed.

The main player in reflux is the lower esophageal sphincter (LES), a ring of muscle at the bottom of the esophagus. 

The lower esophageal sphincter’s job is simple: open when you swallow food, then close tightly to keep everything in your stomach where it belongs. 

When the LES weakens, relaxes at the wrong time, or is placed under too much pressure, stomach contents escape upward.

Common Myths of Acid Reflux

Before diving into the real root causes of acid reflux, let’s clear up some common myths:

Myth 1: Reflux happens because you have too much stomach acid.

This is one of the most common misunderstandings. 

While it seems logical to blame “excess acid” because you are feeling like your throat is on fire and you can taste the acid in your mouth, research actually shows that many people with reflux actually have low stomach acid (hypochlorhydria) instead.

Here’s a blog post I wrote that helps to clear up this confusion.

When there isn’t enough stomach acid produced, food doesn’t break down efficiently and stays in the stomach longer, creating pressure that pushes stomach contents back up the esophagus.

That pressure and stomach contents then push against the LES, weakening that band of muscles, causing it to open, which results in acid reflux.

Not because you have too much stomach acid, but because of the direct negative results of not having enough stomach acid.

Myth 2: Trigger foods are the main cause of reflux.

Coffee, citrus, tomatoes, chocolate, and spicy foods are often blamed for being the main causes of acid reflux. 

While these foods can irritate an already-inflamed esophagus and make symptoms flare, they aren’t the true cause of reflux. 

If the LES is functioning well and digestion is strong, these foods can be tolerated without issue. 

Trigger foods definitely worsen symptoms, but they don’t explain why reflux started in the first place.

Myth 3: Medication is the only solution. 

Proton pump inhibitors (PPIs) and antacids can provide short-term relief by lowering acid levels, but, again, they don’t address why reflux is happening.

In fact, suppressing acid long-term may make underlying issues worse, since stomach acid is essential for nutrient absorption, protecting against pathogens, and regulating the LES.

Short-term PPI use can be extremely helpful for symptom relief, but only if you are also working on addressing and fixing the underlying causes of why you are having acid reflux in the first place.

If you want to go beyond using PPIs and other medications to manage your reflux, check out my free on-demand training that goes over my 3-step process to resolve reflux for good.

The Real Causes of Acid Reflux

So what’s really going on when reflux won’t go away? Here are the most common underlying issues:

• Low stomach acid: Without enough acid, food lingers too long in the stomach, leading to gas, bloating, and pressure that pushes contents upward.
• Chronic stress: Chronic stress slows motility, reduces stomach acid, and weakens the LES.
• H Pylori infection or SIBO: These microbial imbalances can lower stomach acid and produce excess gas, causing and exacerbating reflux.
• Slow motility or constipation: When your bowels are backed up and not able to eliminate stool efficiently, you’re essentially putting a stopper in a system that always keeps filling up. This backup causes an increase in pressure at the stomach and can cause and/or worsen reflux.
• Vagus nerve dysfunction: The vagus nerve, which runs from your brainstem to your abdomen, is a central player in the regulation of stomach emptying. Any dysfunction in this nerve, and the stress response it so delicately helps balance can directly contribute to reflux. Nervous system stress can directly contribute to reflux.

Common Questions About Reflux Triggers

And because there are so many misconceptions and questions about reflux and what actually causes it, let’s address some popular questions about the causes of acid reflux.

What foods cause acid reflux?

The most common culprits include spicy foods, fried foods, alcohol, chocolate, and citrus. However, these don’t cause reflux for everyone, they simply worsen symptoms if underlying issues are present.

Can coffee cause acid reflux?

Yes, coffee can increase reflux risk through multiple mechanisms. Both regular and decaffeinated coffee significantly stimulate gastric acid secretion more than caffeine alone, while also reducing LES pressure, making reflux more likely. Coffee, even decaf, can trigger gastrin release and gastric acid production, and has been shown to decrease LES pressure in both healthy individuals and those with reflux

Can milk cause acid reflux?

Milk may soothe burning temporarily, but its fat and protein content can actually increase stomach acid production later, worsening reflux for some people. Trying different varieties of milk or small amounts of yogurt, to provide some probiotics, may be a better option for some individuals.

Can stress cause acid reflux?

Yes, stress can play a significant role in acid reflux. Stress increases the esophagus’s sensitivity to acid, making heartburn and other symptoms feel more intense. Stress also slows digestion, reduces stomach acid production, and can weaken the lower esophageal sphincter (LES). Managing stress through practices like deep breathing, mindfulness, or gentle exercise may help reduce reflux symptoms.

Can sleep apnea cause acid reflux?

Yes, sleep apnea can make reflux symptoms worse. When breathing repeatedly stops and starts during the night, it creates pressure changes in the chest and abdomen that can push stomach contents back up into the esophagus. This is why people with sleep apnea often notice more nighttime reflux. Treating sleep apnea can help ease reflux symptoms, since both conditions are closely linked.

Can gluten cause acid reflux?

For some people, yes, gluten can play a role in reflux symptoms. Gluten itself doesn’t directly cause acid reflux for everyone, but in individuals with celiac disease or non-celiac gluten sensitivity, eating gluten can trigger inflammation, bloating, and slower digestion. These effects increase pressure in the stomach and may worsen reflux. If you suspect gluten is a trigger, keeping a food-symptom journal or working with a healthcare provider can help you determine whether reducing gluten improves your reflux.

Can SIBO cause acid reflux?

Yes, SIBO can contribute to acid reflux. When there’s an overgrowth in bacteria, they ferment food too early, creating excess gas and pressure in the digestive tract. This pressure can push stomach contents back up into the esophagus, leading to reflux. SIBO can also slow down digestion and lower stomach acid, which further weakens the lower esophageal sphincter (LES). Addressing bacterial overgrowth (like H pylori) through diet, lifestyle changes, and targeted treatment often helps reduce reflux symptoms that don’t improve with standard approaches.

Natural Steps to Getting Rid of Reflux for Good

Now that you know reflux isn’t just about food triggers, let’s talk about what you can actually do to start healing your stomach and resolving your symptoms.

Medications can mask symptoms, but the real goal is to support your body so your digestion works the way it’s supposed to. Here are some simple, natural steps to get started:

Eat in a calm state

Digestion starts with your nervous system. If you’re eating while rushed, stressed, or distracted, your stomach won’t make enough acid to break down food properly. Take 3–5 deep breaths before meals to shift into “rest and digest” mode.

Support stomach acid naturally

Low stomach acid is one of the most overlooked causes of reflux. Adding bitter foods, like arugula, dandelion greens, or grapefruit, before meals can help stimulate acid production. Chewing your food thoroughly also signals your body to produce more digestive juices.

Improve gut motility

If food lingers in your stomach too long, pressure builds and reflux gets worse. Staying active after meals (even just a short walk) and avoiding lying down right after eating can help food move along smoothly.

Address microbial imbalances

Infections like H Pylori or bacterial overgrowth (SIBO) can throw digestion off track and trigger reflux. If you’ve tried everything and symptoms persist, testing for these may be worth exploring with a practitioner.

Manage stress

Chronic stress weakens digestion and the lower esophageal sphincter. Daily stress-reducing habits like deep breathing, journaling, yoga, or even humming (which stimulates the vagus nerve) can make a big difference.

Optimize sleep

Nighttime reflux can be brutal. Try elevating the head of your bed slightly, avoiding heavy meals before bedtime, and getting checked for sleep apnea if you wake up gasping or snoring loudly.

Each of these steps targets the underlying physiology behind reflux, not just the surface symptoms. When you strengthen digestion at its root, reflux doesn’t just go away temporarily, it becomes far less likely to return.

The Bottom Line

Understanding reflux means looking beyond trigger foods to the root causes: low stomach acid, slow motility, stress, microbial imbalances, LES dysfunction, and more. By supporting digestion naturally, through mindful eating, gut-friendly habits, stress management, and addressing underlying issues, you can reduce symptoms and promote long-term gut health. Lasting relief comes from strengthening your body’s digestive function, not just masking discomfort.

And now that you know the real causes of acid reflux go far beyond just too much stomach acid or a list of trigger foods, the next step is learning how to actually fix those root causes.

That’s exactly what I walk you through in my free, on-demand training:
How to Heal Your Reflux, Heartburn, and Stomach Pain Without Restrictive Diets, Expensive Supplements, or Unwanted Medications.

Inside this short training, you’ll discover:

• Why common treatments often make reflux worse in the long run
• The 3-step process I use with my clients to calm symptoms and restore proper digestion
• How to start building resilience in your gut so symptoms don’t keep coming back

Save your spot in the free training here and take the first step toward lasting relief.

Some of the links in this post may be affiliate links, which means I may earn a small commission if you choose to make a purchase, at no extra cost to you. I only recommend products I use personally and recommend to my clients to support gut healing. Thank you for supporting my work!