Using Lent as an Acid Reflux Reset: A Time for Healing and Renewal

Photo by Zac Durant on Unsplash

Lent is traditionally a time of sacrifice, reflection, and spiritual renewal. But beyond its religious significance, it also presents an opportunity to reset your diet and improve your health. If you struggle with acid reflux, Lent can be the perfect time to eliminate triggers, adopt healthier habits, and give your digestive system the break it needs to heal.

Why Use Lent as an Acid Reflux Reset?

Many of the foods we eat daily contribute to acid reflux, leading to discomfort, bloating, heartburn, and indigestion. During Lent, many people choose to give up specific foods or habits, making it an ideal time to reset your digestive system by removing acidic, inflammatory, and trigger foods.

By intentionally focusing on soothing, reflux-friendly foods, you can help reduce symptoms while forming long-term habits that support better digestion and overall health.

Steps to Reset Your Gut During Lent

Give Up Acid Reflux Triggers

Lent often involves fasting or avoiding certain foods, making it the perfect time to eliminate items that worsen reflux. Some of the most common culprits include:

• Caffeine (coffee, tea, chocolate)

• Alcohol (wine, beer, liquor)

• Fried and fatty foods

• Spicy foods (hot peppers, heavy seasonings)

• Citrus fruits and tomatoes

• Carbonated beverages (soda, sparkling water)

• Processed foods (fast food, artificial sweeteners, preservatives)

By eliminating these foods for 40 days, you may notice a significant improvement in symptoms like heartburn, bloating, and regurgitation.

Focus on Healing, Gut-Friendly Foods

Rather than just eliminating foods, Lent is also a time to nourish your body with ingredients that promote healing. Prioritize:

• Non-acidic fruits (bananas, melons, pears)

• Whole grains (oatmeal, brown rice, quinoa)

• Lean proteins (chicken, turkey, fish, tofu)

• Vegetables (except garlic, onions, and tomatoes)

• Healthy fats (avocados, olive oil, nuts)

• Herbal teas (chamomile, ginger, fennel)

Eating these foods can reduce inflammation, improve digestion, and help rebuild the gut lining.

Eat Smaller, More Frequent Meals

Lent encourages mindfulness and moderation, which can benefit digestion. Instead of three large meals, try eating four to six smaller meals throughout the day. This prevents the stomach from overfilling and reduces pressure on the lower esophageal sphincter (LES), which can trigger reflux.

Adjust Your Eating Habits

Beyond what you eat, how you eat can also impact acid reflux. During Lent, practice mindful eating:

• Eat slowly and chew thoroughly to aid digestion.

• Avoid eating late at night—stop eating at least 3 hours before bed.

• Stay upright after meals—avoid lying down immediately after eating.

These small changes can significantly reduce reflux symptoms over time.

Reduce Stress Through Reflection and Prayer

Lent isn’t just about dietary changes—it’s also a time for spiritual renewal and stress management. Stress is a major trigger for acid reflux, so incorporating practices like:

• Meditation or deep breathing to relax your nervous system

• Gentle yoga or stretching to aid digestion

• Prayer or journaling to reduce emotional stress

By focusing on mental and spiritual well-being, you can create an environment where your body naturally heals itself.

Keep a Reflux Journal

During Lent, keeping a food and symptom journal can help you track what works and what doesn’t. I created one for the purpose - Click here.

Note:

• What you eat

• When you eat

• How you feel afterward

This will help you identify personal triggers and build a long-term reflux-friendly diet beyond Lent.

Make It a Lasting Change

Lent is 40 days long—long enough to form lasting habits. As Lent ends, gradually reintroduce foods and monitor how your body reacts. If reflux symptoms return, consider making permanent adjustments to your diet and lifestyle.

Conclusion: A Healthier You Beyond Lent

Using Lent as an acid reflux reset can be a powerful way to reduce discomfort, improve digestion, and create sustainable eating habits. By eliminating triggers, focusing on healing foods, and incorporating mindful eating practices, you can restore balance to your digestive system and feel better—not just during Lent, but for the long term.

If you’re ready to start your reflux reset this Lent, take it one step at a time. Small changes can lead to big improvements in your health, comfort, and overall well-being.