Frequent acidity and heartburn? Celebrity nutritionist shares 3 simple steps to support healthy digestion naturally

Acidity and heartburn are among the most common digestive problems, affecting millions of people worldwide. Often caused by acid reflux, these conditions occur when stomach acid flows back into the food pipe, triggering a burning sensation in the chest, a sour taste in the mouth, bloating, nausea, and discomfort after meals. Frequent acidity and heartburn can interfere with daily activities, disturb sleep, reduce productivity, and impact overall quality of life. If you are also experiencing acid reflux, then celebrity nutritionist Luke Coutinho has some tips for you.

In his latest X post, Luke Coutinho shared 3 simple yet effective steps that may help reduce acid reflux naturally and support better digestive health. So, let’s take a look at them without further ado.

Slow down and chew food properly

According to Coutinho, healthy digestion begins in the mouth rather than the stomach. He stressed that many people tend to eat hurriedly while working, scrolling through their phones, or dealing with stress, which can affect the digestive process. Chewing food thoroughly helps break it down into smaller particles, making it easier for the digestive system to process. Eating slowly also gives the body enough time to signal fullness and prepare digestive enzymes. By being more mindful during meals and taking time to chew properly, individuals may experience fewer episodes of acidity, bloating, and post-meal discomfort.

Keep stress under control

Coutinho also highlighted the strong connection between stress and digestive health. Chronic stress can stimulate excess acid production while slowing down digestion, creating conditions that may worsen acid reflux symptoms. He noted that even people who follow a balanced and nutritious diet can continue to struggle with acidity if they remain under constant mental pressure. Managing stress through relaxation techniques, meditation, breathing exercises, adequate sleep, or regular physical activity may help support smoother digestion. He emphasised the importance of eating meals in a calm and relaxed state, allowing the body to focus on digestion more efficiently.

Avoid tea or coffee on empty stomach

Another habit that Coutinho advises against is starting the day with tea or coffee before eating anything. While this morning ritual is common for many people, consuming caffeinated beverages on an empty stomach may irritate the digestive tract and trigger acid reflux symptoms in some individuals. Instead, he recommends eating a light snack or breakfast first before reaching for a cup of chai or coffee. Giving the stomach some food to process beforehand may help reduce irritation and support better digestive comfort. Making this small adjustment to a daily routine could contribute to fewer acidity-related complaints over time.