@mollypelletier.rd: My three-step plan for putting reflux into remission. None of it is complicated. All of it is consistent. 1. THE SUNDAY INTENTION AND REFLECTION 10 to 20 minutes, once a week. Look back at the last seven days. Symptoms, triggers, food, sleep, stress, all of it. What flared? What was happening that day? Then build the week ahead. Pick 2 breakfasts, 2 lunches, plan out your dinners, and get the groceries in the house before Monday. This step is not the treatment. It is what makes the treatment possible. In a randomized controlled study of breathing training for reflux, the patients who were still practicing at 9 months had reduced PPI use and better quality of life scores. The ones who stopped training lost the effect entirely (Eherer et al., 2012, Am J Gastroenterol, PMID 22146488). Consistency is the whole game. And consistency is a logistics problem before it is a willpower problem. Nobody makes a good decision at 6pm on an empty fridge. 2. ONE TRIGGER. 30 DAYS. Not five things at once. Pick your single biggest contributor and make a commitment to yourself for 30 days. For a lot of people it is not a food at all. It is eating too late at night. It is a stress load nobody has addressed. Those count, and they are often the bigger lever. If late eating is yours, the numbers are worth knowing. In a matched case-control study of 147 GERD patients and 294 controls, a dinner-to-bed interval under 3 hours carried 7.45 times the odds of GERD compared with 4 hours or more, adjusted for smoking, drinking habits, and BMI (Fujiwara et al., 2005, Am J Gastroenterol, PMID 16393212). One variable at a time is what makes this an experiment instead of a guess. If you change five things and feel better, you have no idea which one did it, and no idea what you can have back. 3. CHANGE YOUR MINDSET Three parts to this one. Tell yourself: stick to the plan. When you don't, ask yourself why. With curiosity, not judgment. That answer is data, and usually it points at something structural. You were exhausted. There was no food in the house. The plan was too ambitious for the week you actually had. And every single morning, take a minute to visualize yourself healthy and well. The stress piece here is measurable. In 45 LPR patients compared with 29 healthy controls, perceived stress on the PSS-10 scored 21.62 versus 13.90 (p=0.000), and symptom severity correlated with anxiety and depression scores (Barillari et al., 2025, Eur Arch Otorhinolaryngol, PMID 40258993). Preliminary findings, and the authors say so themselves. Your nervous system is a root contributor, not a footnote. Plan the week. Pick one thing. Talk to yourself like someone who is healing. We offer 1:1 consults with a personalized plan and roadmap built around your physiology. You can apply using the link in my bio. Follow for more, and save this for Sunday. #AcidReflux #GERD #RefluxRelief #GutHealth #RegisteredDietitian

Molly | The Reflux Dietitian

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Sunday 18 October 2026 12:58:41 GMT