Acid Reflux

What Is Acid Reflux?

Acid reflux, also known as gastro-oesophageal reflux (GOR), occurs when stomach acid flows back into the oesophagus. This backflow can cause discomfort or a burning sensation known as heartburn. It may also lead to symptoms such as bloating, nausea, and a sour taste in the mouth.

The condition ranges from occasional discomfort to chronic gastro-oesophageal reflux disease (GORD). According to the NHS, common triggers include large meals, stress, alcohol, spicy foods, and lying down soon after eating.

How Does Sourdough Affect Acid Reflux?

The type and quality of bread consumed can influence acid reflux symptoms. Highly processed breads, especially those made with commercial yeast and added preservatives, may trigger or worsen reflux in some individuals. In contrast, sourdough made through slow fermentation may be gentler on digestion:

Long fermentation reduces irritants – The extended fermentation process in sourdough breaks down fermentable sugars and gluten, making the bread easier to digest.
Improved digestibility – Sourdough fermentation partially pre-digests starches and proteins, which may reduce gas, bloating, and pressure that can contribute to reflux.
Better microbial balance – Supporting a healthy gut microbiome may positively influence digestive function, reducing the frequency of reflux symptoms.

Many people with mild acid reflux report better tolerance of slow-fermented, wholegrain sourdough compared to standard industrial breads.

Managing Reflux

At The Sourdough School, we take a Lifestyle Medicine approach to digestive health. For reflux, this includes:

Choosing naturally leavened sourdough made with Botanical Blend flours
Eating smaller, slower meals
Avoiding lying down directly after eating
Including fermented foods that support digestion and microbial diversity
Reducing stress through mindful eating practices

Our courses explore how baking and fermentation can support better digestion and overall health.

Persistent or severe acid reflux should be discussed with a healthcare professional. Reflux symptoms that include unexplained weight loss, difficulty swallowing, or vomiting may require further investigation.

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.