Molly Pelletier, MS, RD | The Reflux Dietitian

There's a breathing exercise that actually strengthens your LES. Here's the proof.

Your lower esophageal sphincter is a muscle. And like any muscle, it can be trained.

Diaphragmatic breathing is an evidence-based way to increase LES tone, meaning it can help that valve stay closed and prevent reflux from moving upward.

I filmed a complete 5-minute daily protocol. It's something I do myself and teach every client.

Full video: https://www.youtube.com/watch?v=Dgm2o...

Save this post, you'll want to come back to it.

11 hours ago | [YT] | 13

Molly Pelletier, MS, RD | The Reflux Dietitian

New episode is live: the two types of acid reflux that get missed constantly, reflux hypersensitivity and LPR.

If your endoscopy came back "normal" but you still feel it every day, this one is for you. A normal scope doesn't mean nothing is wrong. It usually means the visible acid damage wasn't found, and that is a very different thing from "you're fine."

Which one sounds more like you? Vote below, then go watch.

Watch here: https://www.youtube.com/watch?v=R-WsT...

1 day ago | [YT] | 9

Molly Pelletier, MS, RD | The Reflux Dietitian

Try front-loading your hydration today, drink most of your water 30 minutes before or after you eat, and take small sips (if any) during the meal itself.

See if your stomach feels a bit lighter during and after eating.

This is one of those experiments that surprises people. Many of my clients don't realize how much liquid volume at meals was contributing to their symptoms until they try separating the two.

Is hydration something you find easy to keep up with, or does it fall off your radar during the day? I'd love to hear what works for you. 🌿

4 days ago | [YT] | 43

Molly Pelletier, MS, RD | The Reflux Dietitian

When I was in college, my doctor handed me a prescription and sent me home. No explanation of why my reflux was happening. No mention that the medication only worked for about 50% of people. No plan for what would happen if it stopped working.

I was a nutrition student who couldn't eat without pain and had no idea why.

That experience is exactly why I became The Reflux Dietitian. And it's why I share everything I know here , every week, for free.

Drop a comment below if you've felt dismissed by the medical system when it comes to reflux. 💚

5 days ago | [YT] | 48

Molly Pelletier, MS, RD | The Reflux Dietitian

Gulping large amounts of water during a meal can actually overfill the stomach and contribute to that post-meal pressure we're trying to avoid.

The root contributor to flare-ups during meals is often this "flooding" effect: the stomach is dealing with food AND a large volume of liquid at the same time, which increases intragastric pressure and can push against the LES.

I usually suggest front-loading your hydration, drinking most of your water between meals rather than with them. It keeps things moving without adding to the stomach's workload during digestion.

6 days ago | [YT] | 58

Molly Pelletier, MS, RD | The Reflux Dietitian

There's an enzyme in your stomach called pepsin. When it refluxes into your throat, it can hide inside the tissue, waiting to get reactivated by acidic food or drink days later. This is why PPI medications often don't fully resolve throat symptoms.

I sat down with Dr. Inna Hussain, laryngologist trained at Harvard and Northwestern, to break down the 3 breakthroughs in LPR treatment your doctor probably hasn't told you yet.

Watch the full episode here: https://www.youtube.com/watch?v=N4L0n...

Tag someone who needs this.

1 week ago | [YT] | 8

Molly Pelletier, MS, RD | The Reflux Dietitian

New on the channel: why your PPI isn't fixing your silent reflux.

If you're still dealing with the throat clearing, the lump, the morning hoarseness even on your medication, you are not doing anything wrong. LPR is largely driven by pepsin, the enzyme that keeps irritating your throat and voice box even when acid is low, and acid suppression alone doesn't touch it.

In this Live I break down the mechanism, the 505-patient study that found psyllium husk improves outcomes, and the exact layers I add with my clients: the LES Lock, healing phase nutrition, alginate, and nervous system support.

Watch the full breakdown, then tell me in the comments: how long have you been on a PPI, and are you still having symptoms? Let's talk about it.

1 week ago | [YT] | 21

Molly Pelletier, MS, RD | The Reflux Dietitian

If you're finding it hard to stop eating earlier in the evening, ask yourself this: are you eating enough during the day?

Sometimes late-night hunger is just the body trying to catch up on fuel it didn't get earlier. If you're under-eating at breakfast or lunch, or skipping meals because you're nervous about triggering symptoms, your body will ask for that energy later.

This isn't about willpower. It's about making sure your daytime nutrition is adequate so your body isn't playing catch-up at 10pm.

Does this pattern show up for you? You're not alone in it. 🌿

1 week ago | [YT] | 82

Molly Pelletier, MS, RD | The Reflux Dietitian

Which symptom made reflux the hardest to live with?

Vote below. 💚

1 week ago | [YT] | 19

Molly Pelletier, MS, RD | The Reflux Dietitian

Late-night reflux often happens because of a specific mechanical situation: motility naturally slows down as we prepare for sleep.

If the stomach is still working on a full meal when we lie flat, the intragastric pressure — the pressure inside the stomach — is at its peak right when the LES is in its most vulnerable position. Gravity isn't helping, motility is slower, and the stomach is full. That's the trifecta.

The 3-hour buffer before lying down exists because that's roughly how long it takes for a moderate meal to clear the stomach. It's a physiological sweet spot, not an arbitrary rule. 🌿

1 week ago | [YT] | 59