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hey friends what's up welcome back to my
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channel if you're new here my name is
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Molly I'm a gut health specialized
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registered dietitian who recovered from
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severe IBS and acid reflux and in 2020 I
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posted a video about how I cured my acid
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reflux at the time I was studying
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nutritional science at Boston University
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and I was really passionate about
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digestive health and I realized that
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there's just not a ton of support for
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people with acid reflux and IBS after
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medications have been given and may or
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may not have been helpful so I'm going
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to be sharing you know my journey with
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acid reflux what has helped me heal and
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this is kind of like a revised video of
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that first video that went viral and has
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helped a lot of people the messages I
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get from that video have been amazing
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I'm so happy that that helped you I'm so
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happy I decided to share that and so
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this is going to be what really helped
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me heal looking back as well as a couple
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things that I didn't realize at the time
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helped me heal and then at the very end
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I'm going to also share how you can find
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out exactly exactly what I did step by
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step and implement this in your own life
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so I'm excited that you're here if
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you're struggling with acid reflux I
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feel for you I know how frightening and
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anxiety provoking and scary dealing with
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acid reflux is it's really it's
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isolating and confusing and there's a
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lot of misinformation on the internet
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about it and once you've been given ppis
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if they help you know great but we're
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not given a lot of guidance on how to
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eventually wean off of them if the ppis
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don't help then we're sort of left with
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well maybe you can try a different
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medication or maybe you can increase
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your ppis but I want you to know that
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there are other ways to treat acid
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reflux you know there are ways to get
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real symptom relief even if you have a
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hiatal hernia even if you have a lower
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esophageal finger issue there are
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nutritional and lifestyle strategies to
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help you heal and I have dedicated my
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career to help people heal from acid
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reflux and IBS but I would say the
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majority of my clients have acid reflux
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or have healed from Acid ref bucks and
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you can read my testimonials down below
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they're super inspiring and I hope that
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they inspire you to keep going in your
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gut healing Journey so if you're curious
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about my clients in my work you can
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definitely check that out down below in
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the description
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so let's dive in to how my acid reflux
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in IBS kind of all started so I went
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through a really stressful time in my
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undergraduate degree at Boston
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University it was a really difficult
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transition to Tran I transferred from a
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different University and the academics
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were really really challenging I was
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under a lot of chronic stress I was
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under eating for sure I had some
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disordered eating habits and I wasn't
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really taking care of my nervous system
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at all I had this I had nervous system
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dysregulation my nervous system was
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Haywire I was always in fight or flight
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and when we are in fight or flight we
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cannot digest our food so the
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fight-or-flight nervous system the
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sympathetic nervous system is on the
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other side of the parasympathetic
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nervous system or the rest and digest
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nervous system and you may have heard
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these terms before but what does it
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really mean
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so when we're in a state of fight or
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flight when we're stressed the majority
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of the time our body gets the signal
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that we are in a dangerous time or that
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we are in a stressed environment in
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digestion isn't as important so it sends
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our blood flow to our limbs digestive
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enzyme production can slow down and
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stomach acid production can increase or
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decrease depending on the person
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basically your digestive system kind of
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goes Haywire in order to support
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digestion we have to be in that rest and
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digest side of the nervous system so
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it's a parasympathetic side of the
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nervous system
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this is where our body feels calm feels
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safe it can digest our food well and I'm
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sure if you have IBS or acid reflux you
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have noticed a correlation with stress
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in your symptoms
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it's definitely it's in a big factor to
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consider and it's well researched as
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well there's a lot of research about the
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connection between anxiety and acid
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reflux and that worsened anxiety is
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correlated with worse gerd worse acid
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reflux which gerd by the way
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gastroesophageal reflux disease is
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repeated acid reflux and that is what I
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had and what a lot of my clients have
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when they come to me so I started to get
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really bad IBS symptoms I would probably
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go a week without going to the bathroom
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I had terrible IBS constipation and then
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it would flip-flop to diarrhea which is
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actually really common to have that
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flip-flop and I was really struggling
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with my digestion the acid reflux
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actually came second and it started slow
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like I would notice a little bit to
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heartburn notice a bitter taste in my
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mouth especially in the morning
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sometimes I would have you know sinus
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issues or nausea a little bit of pain
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right underneath the rib cage the
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symptoms of acid reflux some of them and
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it got a little bit worse as time went
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on when it happened that really pushed
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me off the iceberg and was kind of the
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thing that like thrusted me into severe
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gerd was a food poisoning event and this
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is actually really common is called
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post-infectious IBS post-infectious IBS
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is when your IBS symptoms get worse
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after a foodborne illness or an
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infection I have a lot of clients that
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come to me after foodborne illnesses or
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after covid with worsened symptoms
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and after I had that foodborne illness I
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had terrible acid reflux my digestive
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symptoms were even worse and I was
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constantly having regurgitation
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heartburn throat pain chest pain
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sometimes difficulty breathing and I
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would wake up in the middle of the night
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and just vomit because of acid reflux it
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was very severe and I was losing even
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more weight even though I was trying to
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you know recover at that point and
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trying to increase my nutrition it was
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really difficult I went to the hospital
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a few times and if you have been there a
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lot of my clients you know come to me
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with similar symptoms and so I really
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understand how hard that is and how
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scary that is and how you're given like
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no support by the GI adopters or if you
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have been given support by your GI
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doctor that's great but more often than
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not I notice people are not getting out
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of good support after that I went to the
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GI doctor and had a ton of different
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tests done I had an endoscopy
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um I had you know different assessments
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for different types of digestive issues
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I had a lot of lab work done everything
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was normal
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my endoscopy showed a little bit of
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irritation but I didn't have a hernia I
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didn't have a loose lower esophageal
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sphincter I really nothing came back
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remarkable even none of my blood work
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was remarkable at all which was
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interesting because I was pretty
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malnourished at the time and basically
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they gave me a PPI and I went on my
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Merry way
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what I forgot to mention is that also I
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had a ton of antibiotic use before
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that food poisoning event so I think you
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know my gut microbiome was off balance I
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think a lot of my root causes were under
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nutrition chronic stress nutrient
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deficiencies from both of those things
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uh the foodborne illness impacting my
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microbiome but also antibiotic use so
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there was a majority of things
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and then as I was saying I went on the
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BPI and that was helping for a little
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bit but eventually it stopped working
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and I was very very it was very scary I
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was very afraid because what was I going
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to do if my PPI wasn't gonna work I
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couldn't live like that and I was really
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struggling so I you know studying
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nutrition at the time I knew how to read
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research and I knew how to
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interpret research so I went into a deep
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dive of the research that exists for
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acid reflux and I started to learn about
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the herbs and supplements and all of the
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lifestyle factors that can impact acid
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reflux and ways to live to prevent
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symptoms and I kind of created my own
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protocol
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and it took about a year but I was able
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to heal my symptoms to a point where I
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was able to incorporate co-incorporate
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my favorite foods it probably took about
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two years to get to a point where I
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really wasn't thinking about acid reflux
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I could have alcohol I could have
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chocolate but it took probably about a
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year to get to the point where I felt
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like I was recovered and then two years
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where I was really totally fine no acid
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reflux symptoms and I'll tell you also
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at the end of the video kind of where I
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am today and what that's what that is
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like for me so stay tuned for that what
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did I do to help myself heal so one of
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the biggest things I did was start to
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actually fuel my body when you have
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digestive issues nutrition gets so
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convoluted and confusing and sometimes
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we forget what even is a balanced meal
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and we forget you know what it what does
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my body need and we can get really
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sucked into keto paleo intermittent
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fasting food combining
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most of that is not sustainable and not
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balanced and so I had to really go back
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to the basics of like nourishing my body
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with protein carbohydrates healthy fats
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and make sure that I was getting small
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frequent meals small frequent meals
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really really helped me a ton instead of
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larger meals that were overfilling my
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stomach and just too much for my stomach
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at one time smaller more frequent meals
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were really much easier for me to digest
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and so I created a meal schedule to help
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me stay on that schedule so I wasn't
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going too long in between meals and I
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was able to get in enough nutrition to
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reverse some of the nutrient
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deficiencies that I was having so low
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B12 low iron
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low vitamin D can all contribute to poor
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digestion and acid reflux so something
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really important to consider and that
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really supports getting adequate
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nutrition so in addition to that I
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needed to create that meal schedule
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because I needed to have an early dinner
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so a lot of my reflux symptoms were
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happening at night and my reflux and my
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bloating was getting worse throughout
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the day
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so having an early dinner was pivotal
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and dinner often was A light meal you
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know a soup or a stew or like a crock
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pot meal something really easy to digest
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easy to digest foods are your friends if
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you have acid reflux sometimes soup
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isn't always well tolerated if it's too
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much liquid but things that are like
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well poached chicken well-cooked fish
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well-cooked veggies those things that
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take some of the work out of your
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digestive system can be super helpful I
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really had to manage stress this was
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absolutely huge and if you have not
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approached your chronic stress and you
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are dealing with acid reflux and you're
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you know in the cycle of health anxiety
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you know Googling your symptoms I have
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been there it's really freaking scary
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and really hard to get out of but you
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have to get out of the health anxiety
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cycle and the anxiety cycle to heal acid
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reflux I saw a therapist I started doing
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gut directed meditation yoga really
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doing things that got me in my body
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and out of my head
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um doing things that bring you Joy is
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extremely important connecting with
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friends and family I isolated myself for
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so long and I felt like I couldn't go
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out I felt like I you know had to have
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dinner at like three or four so I never
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had dinner with my friends and I you
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know never when I was I feel like I
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wasted a lot of time and I had to
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relearn how to engage in these social
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activities in order to really see
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progress so I started going to those
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dinners with my friends and just you
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know having a small amount of food
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ordering something that worked for me
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ordering something simple asking for
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sauce on the side
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um ordering off the sides menu if I had
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to like no one really cared whether or
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not I was eating the same things that
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they were they just wanted to see me and
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it was so important to connect with
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friends and family to feel supported to
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feel normal so you know starting to
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really do things that bring me joy yoga
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was a big thing that brought me joy I'm
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also a certified yoga instructor and the
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meditation piece was huge so meditation
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really helped to calm my nervous system
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and repair my mind gut connection if if
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lots of craziness is going on in here
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our digestive system responds to that
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just like you know I was saying at the
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beginning with chronic stress if we're
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having anxiety our digestive system is
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going to respond to that and we have
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neurotransmitters that communicate
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between the gut and the Brain this is
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well researched you can search PubMed
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and look at the gut brain connection our
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gut and our brain influence each other
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our microbiome impacts our brain our
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brain impacts our gut so we have to
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manage stress and that is why I created
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my app Flora so I created an App for
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people with acid reflux to heal their
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symptoms and their health anxiety and it
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is you can find out more about it down
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below but it's amazing to watch you guys
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heal on this app and to hear your
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healing Journeys and there's
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testimonials on my website you can check
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those out too they're super inspiring
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but Flora is a collection of acid reflux
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healing modules tons of videos by me on
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everything I did to continue this
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healing journey and everything I did to
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recover from acid reflux as well as you
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know recipe these 100 hundreds of
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recipes a meal plan is on there more
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meal plans are coming there's a ton of
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gut directed meditations yoga to really
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give you the tools you need to heal off
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three bucks at your fingertips so you
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have little best friend in your pocket
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there for you whenever you're gonna go
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Google something you just open up the
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Flora app and feel supported and get the
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help you need so really really grateful
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for that community and it's so amazing
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to to help you guys heal in that way but
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back to my journey so that early dinner
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pivotal healing healings chronic stress
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took a while healing my nervous system
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took you know a few months I would say
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to really get into the habit of doing
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the meditations
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doing the work and setting boundaries
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with school I used to study like all the
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time I would study like I I like stay up
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super late early studying I just never
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would take breaks and so I decided you
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know that that wasn't going to work for
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me anymore and I had to make a change
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for my nervous system so in addition to
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that I changed the way that I ate so the
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way that I ate you know I used to have
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these big volume meals with a lot of
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veggies and
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um I used to do like spicy food and a
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lot of carbonated beverages like things
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that were Gonna Keep Me really full and
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I had to switch out of that and you know
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come back to nourishing easy to digest
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foods and the way that I ate was
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actually even more important so the way
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that I ate at meal times I call this
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Meal Time hygiene and I talk a lot about
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this on Flora so Meal Time hygiene is
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trying to make sure that you are taking
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five deep breaths before your meal I
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call this the five plus one method so
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five deep breaths
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relaxing the abdomen shifting into rest
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and digest the parasympathetic nervous
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system
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and one thing you're grateful for so
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taking five deep breaths think of one
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thing you're grateful for because the
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Gratitude helps to ignite and light up
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the vagus nerve the vagus nerve is a
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really important part of our gut brain
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connection and so these two things can
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help support digestion so eating in a
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calm state food anxiety is really common
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with acid reflux and I get that I went
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through a ton of elimination I used to
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be like removing different foods all the
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time and I'm really afraid of food and
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so I had to really get a grip on that
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and realize that okay the food is not
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causing my symptoms because my symptoms
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are all the time and they're very
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inconsistent so I'll have an egg one day
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and I'll be okay but then I'll have an
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egg and the other day in a reflux
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and when you're experiencing
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inconsistency like that and you're
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having reflux pretty much every time you
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eat it's not the food like
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more often than not even if you're
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having reflux only occasionally it's
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usually not the food unless it's like a
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spicy fried big chocolate you know
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coffee situation it's usually not the
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food and so I had to really admit that
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like my my lifestyle and my stress and
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my pattern of antibiotic use you know
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that was probably what caused this and I
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had to change the way that I approached
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my meal so switching my mindset really
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acknowledging that food is healing and
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food is not causing my symptoms so
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reducing food anxiety practicing healthy
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mindset at meal times chewing super well
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so I used to you know eat really quickly
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rushed slowing down chewing your food
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well that is such an underrated tip for
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acid reflux so so pivotal sitting up
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tall having good posture and not
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slouching after meals is also really
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really important and making sure that
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you're maintaining that good posture for
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like an hour after your meal
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avoiding laying down two to three hours
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after your meals you know having that
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earlier dinner super super helpful
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so I had to change a lot of things but
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in addition to that what what has also
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really helped me heal is using
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mucilaginous herbs so mucilaginous herbs
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are herbs that increase the mucous
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lining of the throat and the esophagus
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and the small intestine to protect from
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Acid erosion so I used slippery elm and
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deglyceride deglycerizinated licorice
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root uh those were really really helpful
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I tried a ton of different supplements I
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tried aloe I tried marshmallow root
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those are the two that I noticed really
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make a huge difference and have made a
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huge difference in my clients with acid
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reflux GERD and LPR
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LPR is laryngeal pharyngeal reflux and
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it's like the throat symptoms of acid
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reflux so like throat tightness a
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globular sensation in the throat um
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feeling like something's stuck in your
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throat those can be symptoms of LPR or
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laryngeal pharyngeal reflux so that was
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really important in my journey because I
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was able to calm that inflammation in my
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throat and really get a grip all the
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symptoms and protect from the acid
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damage because every time we reflux like
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putting salt in the wound and so we have
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to stop that inflammation the
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mucilations herbs like slippery almond
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DGL deglycerizing a licorice root they
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protect from the acid on your throat and
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they create a thicker barrier and they
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also decrease inflammation so I found
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these through just research and I
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started to take them I took them as
00:18:43
capsules when I originally had started
00:18:46
taking them because I didn't know better
00:18:48
but now that I've worked with you know
00:18:50
so many clients and I've even done even
00:18:52
more research and training in this area
00:18:54
I now realize that the best forms of
00:18:57
sliprium slippery on is the best warmest
00:18:59
powder
00:19:00
for sure because you're getting that
00:19:02
contact on the esophagus it works much
00:19:04
much better than capsules and then also
00:19:07
DGL the best form is uh chewables I
00:19:11
think there really is something to do
00:19:13
with that chewing like getting that
00:19:15
contact in your throat so you know
00:19:17
powdered form or chewable of the DGL is
00:19:19
also great in terms of the exact dosage
00:19:21
those dosages I use I think I did like
00:19:24
400 milligrams of the slippery elm twice
00:19:26
a day and probably very similar to 400
00:19:30
milligrams of the DGL twice a day uh but
00:19:33
I you know I dosages are really
00:19:35
dependent on the person and you should
00:19:37
always get supplement recommendations
00:19:39
from a qualified Healthcare professional
00:19:41
I would love to be able to give you a
00:19:44
supplement recommendation and I can in a
00:19:46
one-on-one session if you book a
00:19:48
one-on-one session with me we can go
00:19:49
through your diet go through your
00:19:51
lifestyle your symptoms do a root cause
00:19:53
analysis figure out what is driving
00:19:55
these symptoms and then personalize in
00:19:57
nutrition and Supplement Plan for you
00:20:00
and um so you can you can sign up down
00:20:02
below uh sometimes I do get full and I
00:20:05
have to close my openings but if you if
00:20:09
there's an availability definitely book
00:20:10
it because I'd love to help you and help
00:20:13
you feel better get your life back but
00:20:15
yes I get a lot of questions about how
00:20:16
much should I take and it really depends
00:20:18
you really you need to be getting these
00:20:20
recommendations from a qualified
00:20:21
Healthcare professional and you also
00:20:23
need to do that because certain
00:20:25
medications can interact with different
00:20:26
herbs and supplements so I wish that I
00:20:30
you know saw a registered dietitian who
00:20:32
specialize in acid reflux but it was
00:20:34
really hard to find like I still don't
00:20:36
really know of any dietitians that
00:20:38
specialize in acid reflux in particular
00:20:40
so that's why I have dedicate dedicated
00:20:43
my career to this and
00:20:45
um if I had found a registered dietitian
00:20:47
I would have healed a lot sooner I'm
00:20:50
sure it would have taken me less than a
00:20:51
year because I tried a lot of things I
00:20:53
tried a lot of elimination diets I dried
00:20:55
a lot of different supplements and
00:20:58
was it was a little bit longer than it
00:21:00
needed to be if I had that support and
00:21:02
accountability it would have been much
00:21:03
quicker so in addition to all of these
00:21:06
things I in addition to changing the
00:21:10
pattern of my meals having that early
00:21:11
dinner
00:21:13
chewing my food really well practicing
00:21:14
Meal Time hygiene practicing gratitude
00:21:17
managing stress you know journaling and
00:21:20
meditation and yoga and connecting with
00:21:22
friends doing things that bring me joy
00:21:24
to heal the vagus nerve and the nervous
00:21:26
system
00:21:27
and also making sure I was getting
00:21:29
enough nutrition doing the mucilaginous
00:21:32
herbs all that was super helpful lastly
00:21:34
I will say I had to really limit
00:21:37
caffeine during my healing Journey so I
00:21:39
did have to take out all caffeine it was
00:21:41
a super big trigger for me but that
00:21:44
being said everyone is different and
00:21:46
sometimes it's about finding the amount
00:21:48
of caffeine that works for you so if a
00:21:51
small amount of caffeine may be totally
00:21:53
fine you know having a half a cup with
00:21:54
some milk I really like to help my
00:21:56
clients find ways to incorporate their
00:21:59
favorite things even while they're on
00:22:01
their healing Journey if coffee is
00:22:02
really important to you sometimes we
00:22:03
play around with coffee after food which
00:22:06
by the way you should always be having
00:22:07
coffee after food
00:22:09
um we play around with the amount we
00:22:11
play them out uh play around with the
00:22:13
type of caffeine sometimes matcha can
00:22:15
work better sometimes it's better with
00:22:18
milk or with a little bit of a buffer
00:22:20
um and so uh buffer as in something
00:22:23
added to it like to dilute the caffeine
00:22:26
and so we play around with the amount
00:22:28
the timing and the form
00:22:30
that being said
00:22:32
where am I now with acid reflux can I
00:22:35
have coffee can I have wine I will say
00:22:37
it took me it took me a while to get
00:22:39
here because I had a lot of stress going
00:22:41
on with you know doing my clinical
00:22:45
internship working in the hospital it
00:22:47
was a lot and now I work in private
00:22:48
practice so now getting through that
00:22:50
period of my life I am in a place where
00:22:52
I no longer have acid reflux symptoms on
00:22:56
a daily basis so I can drink coffee
00:22:57
sometimes I have two cups of coffee I
00:22:59
never thought I would say that by the
00:23:01
way I always thought I was going to be
00:23:02
really sensitive to coffee because it
00:23:04
used to give me anxiety and now I can
00:23:06
have it and I don't have acid reflux I
00:23:09
can eat pretty much everything I eat you
00:23:12
know Tomatoes chocolate I have almost
00:23:14
daily and the only thing that really
00:23:17
will sometimes give me some irritation
00:23:19
is excessive alcohol which I don't
00:23:22
really drink excessive alcohol but if I
00:23:24
have like three glasses of wine
00:23:25
sometimes I will get heartburn if it's
00:23:27
late at night so but that is normal like
00:23:30
I think that people with digestive
00:23:32
issues get really hyper aware of their
00:23:34
symptoms and think that any little thing
00:23:36
like any bloating any any bowel
00:23:39
regularity is kind of a big deal and
00:23:42
it's normal humans will sometimes have
00:23:45
digestive issues so a digestive issues
00:23:47
every once in a while are relatively
00:23:49
normal so I consider myself in remission
00:23:52
for acid reflux because you know alcohol
00:23:54
is something that I probably shouldn't
00:23:56
be putting in my body anyway if I don't
00:23:58
do it I'm totally fine
00:24:00
um but even a glass of wine with dinner
00:24:02
like one glass of wine doesn't bother me
00:24:04
so just a reminder there that you know
00:24:07
if you if you are in a on a healing
00:24:10
journey and you have acid you've had
00:24:13
acid reflux you've had IBS and you're
00:24:15
mostly free of symptoms and you get some
00:24:18
symptoms try to stay calm because you
00:24:21
know every once in a while if you're
00:24:22
having a stressful day or if you are
00:24:25
eating differently or traveling
00:24:27
sometimes we will have a little bit of
00:24:29
symptoms and that's okay and it's
00:24:31
important to stay calm during those
00:24:33
symptoms and remember that just because
00:24:35
you have symptoms doesn't mean that you
00:24:38
are not making progress on your healing
00:24:40
Journey or that you are failing or that
00:24:43
there's something wrong you know
00:24:45
continuing to practice Stress Management
00:24:47
continue to eat in a way that nourishes
00:24:50
your body and if you're really
00:24:51
struggling with that I highly recommend
00:24:53
checking out the floor app this is a
00:24:57
really all-inclusive platform that has
00:24:59
nutrition the pillars the pillars of
00:25:02
healing so nutrition yoga meditation and
00:25:06
acid reflux information so you don't
00:25:08
have to Google anymore and you can
00:25:10
really get the evidence-based
00:25:11
information about acid reflux that will
00:25:13
help you heal so remember that you are
00:25:16
not alone and that just because you have
00:25:19
symptoms today does not mean that you
00:25:21
all will always have symptoms healing
00:25:23
from acid reflux is 100 possible and
00:25:25
it's really important that you know that
00:25:27
and that you truly believe that you will
00:25:30
get better this was another thing that I
00:25:34
had to really wrap my head around is
00:25:37
that I would get better I had to
00:25:38
visualize myself better
00:25:41
and I literally have chills as in saying
00:25:43
this because
00:25:45
I used to think before I healed that I
00:25:48
couldn't I I just thought I'd always be
00:25:50
sick I was so afraid of always being
00:25:52
sick that if I was the rhetoric in my
00:25:53
head that I would always be sick and I
00:25:55
always have reflux you have to believe
00:25:57
that you are going to heal anything in
00:26:00
life if you don't believe you'll get
00:26:02
there
00:26:03
you won't you have to you have to change
00:26:06
your mindset and I know this sounds a
00:26:08
little bit tough love but whether or not
00:26:10
you think you will you're right with
00:26:13
anything in life you have to believe
00:26:14
that you will overcome this and have
00:26:17
that hope and visualize that future for
00:26:18
yourself and Flora helps you do that
00:26:20
Flora helps you with the mindset piece
00:26:22
of things so there's a seven day
00:26:25
risk-free trial that you can try it out
00:26:27
totally free you can cancel before it
00:26:29
ends if it's not something that is going
00:26:31
to be beneficial for you but I really am
00:26:33
excited for you to try it and I think
00:26:35
that it will be a really really nice way
00:26:37
to jump start your healing journey and
00:26:39
start feeling better and get in control
00:26:41
of reflux and anxiety so I hope this
00:26:44
video was helpful for you if I missed
00:26:46
anything any tips that are helpful for
00:26:48
you guys definitely let me know
00:26:50
um and be sure to check out all my other
00:26:52
reflux videos
00:26:55
um I have a ton a ton of tips where I
00:26:57
talk about what I ate in a day how I
00:26:59
sleep you know with reflux other
00:27:02
supplements that have been helpful but
00:27:04
those are the main things that have
00:27:05
really helped me and so definitely check
00:27:07
out all my other videos definitely check
00:27:09
out Flora and if you have not subscribed
00:27:11
here definitely subscribe set your
00:27:13
notification Bell so you know when I
00:27:15
post a new video follow me on Instagram
00:27:17
and Tick Tock Molly pelletier.rd and I
00:27:21
will see you at the next video
