GERD occurs when the lower oesophageal sphincter (LOS) — the muscular valve between the oesophagus and stomach — fails to close properly, allowing acid to reflux upward. Symptoms include burning in the chest (heartburn), acid taste in the mouth, regurgitation, and sometimes chronic cough or hoarseness.
Common dietary and lifestyle triggers include: large meals, fatty or fried foods, chocolate, mint, coffee, alcohol, carbonated drinks, and eating late at night. However, triggers vary between individuals — what reliably worsens symptoms for one person may be fine for another.
Practical measures with evidence: eat smaller, more frequent meals rather than one or two large ones; avoid lying down within 2–3 hours of eating; elevate the head of the bed (not just pillows) if night symptoms are prominent; avoid tight clothing around the abdomen; reduce excess body weight if relevant (abdominal pressure worsens reflux). Smoking strongly aggravates GERD and quitting is a priority.
Untreated, chronic acid exposure can damage the oesophageal lining (oesophagitis) or cause Barrett’s oesophagus — a pre-cancerous change. If symptoms are persistent, frequent, or poorly controlled with lifestyle measures, speak with your clinician about investigation and appropriate medication.