18/08/2026
These are the 5 root contributors I see most often in clinic:
An under-supported lower esophageal sphincter (LES).
Your LES is the valve that helps keep stomach contents where they belong.
Most of the time, it isn’t “broken.” It’s simply not functioning as well as it should.
A hiatal hernia, connective tissue laxity, pressure changes, or poor diaphragmatic coordination can all affect LES function.
One simple strategy?
Practice diaphragmatic breathing immediately after meals for 1–5 minutes. Expanding through the entire rib cage can help support the diaphragm, which works closely with the LES.
Nervous system dysregulation.
Your gut and brain are in constant communication through the vagus nerve.
Stress can change digestion, alter motility, and influence LES function.
That’s why the exact same meal can feel fine one day and trigger symptoms the next.
Before meals, try the 5+1 method:
5 slow breaths + 1 moment of intentional pause.
Delayed gastric emptying.
If food stays in the stomach longer than it should, pressure builds.
That pressure can increase the likelihood of reflux, especially when you lie down.
A simple habit that often helps:
Leave a 3-hour buffer between your last meal and bedtime. Water and other non-irritating beverages are usually better tolerated during that window.
H. pylori or microbiome imbalance.
The bacteria living in your digestive tract influence much more than digestion.
An imbalance can affect inflammation, acid regulation, and symptom severity.
If reflux is persistent, it’s worth discussing testing with your healthcare provider.
Autonomic dysfunction.
Your autonomic nervous system helps regulate both motility and LES tone.
When that regulation is disrupted, symptoms can become more frequent and more difficult to predict.
If you’ve eliminated every “trigger food” and still have reflux, stop blaming breakfast.
The answer may have very little to do with your coffee.
Which of these sounds most like you?
