Say Goodbye to Acid Reflux: Effective Long-Term Solutions Without Medication

Are you constantly reaching for reflux or heartburn meds, convinced your stomach is just “too acidic”?

You’re not alone!

As a Functional Nutritionist, I hear from people every week—struggling with reflux, heartburn, and bloating, often frustrated by symptoms that just won’t budge.

It’s easy to blame high stomach acid, especially with all the foods that seem to trigger discomfort: fried meals, spicy foods, tomatoes, citrus, coffee, alcohol, onions, garlic…the list goes on.

But here’s the twist: for many, it’s actually low stomach acid causing those burning symptoms—not too much.

Surprised?

Let’s dig into what’s really happening in your gut and how you can finally feel better—for good.

Can Meds Help? What’s the Deal with Them?

Let’s talk about what these reflux and heartburn meds actually are, and how they work. There are two main types you’ll see recommended or on pharmacy shelves:

• PPIs (Proton Pump Inhibitors): The heavy hitters—Prilosec (omeprazole), Nexium (esomeprazole), Prevacid (lansoprazole)—that shut down your stomach’s main acid pumps, providing strong and long-lasting acid reduction.

• H2 Blockers: The milder option—Pepcid (famotidine), Tagamet (cimetidine)—that “dim the lights” on acid production by blocking histamine-2 receptors.

  
  

Both types are meant for short-term use (usually just 2 weeks for OTC versions). If you’ve been on them longer, it’s worth asking why.

Why does it matter - What's the concern? 

While these meds can seem like a quick, effective fix, staying on them long-term can set off a negative cascade of issues behind the scenes—many of which you might not notice until they really start to impact your health. Just because you don’t feel the consequences right away doesn’t mean they aren’t happening! Over time, these meds can affect everything from nutrient absorption, to your gut health, and even your bones.

That’s why I’m here: to pull back the curtain and help you understand what’s really going on in your body, what the risks are, and—most importantly—how to fix it for good! 

Let’s dig into what happens when you stay on acid blockers too long, and how you can start supporting your digestion the right way.

What’s REALLY Going On With Your Gut?

Most people assume reflux means too much acid, but science shows that low stomach acid is often the real culprit. When acid is low, food sits in your stomach longer, leading to bloating, burping, and—you guessed it—reflux.

Common lifestyle triggers include:

• Eating too much or too close to bedtime

• Alcohol and processed foods

• Stress

• Lack of movement after meals

• Poor digestive function causing certain foods to trigger discomfort (there IS a reason for this!) 

• Poor diet quality overall

• Structural issues (like hiatal hernia)

• Excess abdominal weight/pressure

• Weak or relaxed lower esophageal sphincter

• Certain medications

• Smoking

• Eating too quickly or not chewing thoroughly

• Hormonal changes (pregnancy, menopause)

• Dehydration

  

Addressing these root causes can make a huge difference—often without medication. The real key is figuring out which of these issues is actually at play for you. Once we identify what’s driving your symptoms, we can create a plan to address the true root cause—not just cover it up. This is how you get lasting relief and real improvements in your digestion and overall health.

The Risks of Long-Term Acid Blockers

PPIs and H2 blockers can be really effective at providing symptom relief which is why so many people stay on them for so long! But can they be too good to be true? The answer is yes, and let’s dig into why.

Long-term use comes with significant risks:

Nutrient Deficiencies (The “Silent” Side Effect)

When you suppress stomach acid, you also interfere with your body’s ability to break down and absorb key nutrients. Over time, this can lead to significant deficiencies, including:

• Calcium – Increasing your risk for weakened bones and fractures.

• Magnesium – Low levels can cause muscle cramps, irregular heartbeat, and even neurological symptoms.

• Vitamin B12 – Deficiency can lead to fatigue, nerve problems, brain fog, and even anemia.

• Iron – Essential for energy and red blood cell production; deficiency can cause fatigue and weakness.

• Folic Acid – Important for cell growth and repair.

• Chromium – Needed for blood sugar regulation.

• Vitamin D – Important for immunity, mood, and bone health.

• Zinc – Vital for immune function, healing, and digestion.

  

Gut Health Disruption

Stomach acid is your body’s first line of defense against pathogens. Suppressing it allows more harmful bacteria to survive and reach your intestines, increasing your risk for infections like C. diff, which can cause severe diarrhea and gut inflammation. Over time, these meds will also alter your gut microbiome—the delicate balance of good and bad bacteria—potentially leading to digestive issues, immune dysfunction, and even mood changes.

Bone Health Concerns

Multiple studies have linked long-term PPI use to a higher risk of bone fractures, especially in the hip, wrist, and spine. This is likely due to impaired calcium absorption and changes in bone metabolism.

Increased Risk of Chronic Conditions

Long-term use of PPIs and H2 blockers doesn’t just affect digestion—it’s also been linked to an increased risk of several chronic conditions. Research has found that chronic PPI use is associated with both acute and chronic kidney disease, meaning your kidneys may be quietly affected even if you don’t notice symptoms right away. In addition to gut infections like C. diff, people on these medications have a higher risk of developing pneumonia and other infections because stomach acid acts as a first line of defense against harmful bacteria. Some studies have also suggested a possible association between long-term acid blocker use and cardiovascular problems, especially in those with existing risk factors. These risks are why it’s so important to use these medications only as intended and to work on addressing the root cause of reflux, rather than relying on medication as a long-term solution.

Masking the Real Issue

Perhaps most importantly, relying on these medications long-term can mask the true root cause of your symptoms. Instead of resolving the underlying digestive imbalance or lifestyle factors, you’re just covering up the problem—often allowing it to get worse over time.

While PPIs and H2 blockers can be helpful for short-term relief, the science is clear: long-term use comes with significant risks that can quietly undermine your health. That’s why it’s so important to address the underlying causes of reflux and digestive discomfort, rather than relying on medication as a permanent fix.

Real Client Case Study—V’s Story

V came to me with a diagnosis of Barrett’s esophagus and a strong prescription for acid reducers. Barrett’s esophagus is a condition where the cells lining the lower esophagus change due to long-term acid exposure, increasing the risk for more serious issues if not managed.  She was frustrated, uncomfortable, and worried about staying on these meds forever because she knew the long term consequences-many do not. 

Together, we took a science-based and holistic approach: optimizing her diet, adjusting meal timing, supporting her stress response, and working gentle movement into her routine. With a gradual, supported protocol, she was able to safely reduce her meds—she hasn’t had symptoms and hasn’t needed them once we dialed in her lifestyle. Her digestion and comfort levels have also improved dramatically. 

Not only that, but one of V’s goal was to lose weight. Now that we have supported her digestion, she’s steadily losing, and we know that her body is able to more fully break down and digest the nutrient dense foods that she’s eating. After all, that’s where our nutrients come from and if we can’t break down our food fully, we’re really missing some of the benefits that our diet can provide.

V’s story is what happens when you address the root cause, not just cover up symptoms. There is hope even if you have been dealing with these issues for a long time! 

Common Questions on Relux and Meds:

Q: Can I stop my PPI or H2 blocker cold turkey? A: No. It’s safest to work with your doctor and a qualified nutrition practitioner (hi!). We create a step-by-step protocol to support you as you transition taking your unique lifestyle and situation into account. There is no one sized fits all protocol. 

Q: How do I know if I have low stomach acid? A: Classic signs include bloating, excessive burping, early fullness when eating, food feeling like it’s sitting in your stomach like a rock, and reflux (especially after meals). Stress, older age, chronic use of PPIs/H2 blockers, and certain other medications, and autoimmunity are all risk factors. 

Professional assessment and support are key. There is a simple at home test that is not a tell all, but can be a first step to assess along with a look at your diet and lifestyle. If you’re interested in doing that, reach out and I’ll get you set up! 

Q: What’s the first step to fixing my reflux for good? A: Start with the basics: eat slowly, cut off meals at least 2 hours before bed, work on stress management, and try to take walks after meals to help support digestion. Then, seek support for a personalized plan if you are still struggling-you can get better! 

Q: Are these meds safe long-term? A: Science shows that long-term use increases the risk of nutrient deficiencies, gut infections, and bone loss. They’re meant for short-term relief while you address the root causes. In short, no, they are not safe long term. 

Supporting Digestive Health Beyond Medication at Erin Stimac Nutrition

There is hope! I work with clients constantly to reduce or come off acid-blocking medications—whether they’ve been taking them over the counter or they’ve been prescribed them by their doctor. 

My approach is always personalized: we start with a deep dive into your nutrition, stress, and other aspects of your lifestyle to understand what’s really driving your symptoms. If you’ve been using these meds on your own, I’ll guide you through a safe, step-by-step process to support your body naturally. 

If you’ve been prescribed these medications, we’ll partner with your healthcare provider to ensure any changes are done safely and effectively with their guidance. With tailored digestive support, practical lifestyle tweaks, and ongoing communication, you’ll have the tools and support you need to finally address the root of your digestive issues and feel your best.

You don’t have to spend your life popping reflux meds and hoping for the best. If you’re ready to get to the root cause and finally feel better, let’s chat! I’ve helped so many with their ability to ditch the meds, support their digestion, and reclaim their health—let’s make you next! 

Curious what 1:1 coaching with me is all about? Check out the details on my website where you can also scheduled your free discovery call to see if we’d be a fit to work together! It’s your first step toward lasting relief and real results!