I’m Nataliya Langhorne – CNM-qualified nutritional therapist and menopause nutritionist specialising in menopause and acid reflux.
Menopause and acid reflux?
Nutritional therapist and gut-hormone specialist.
Perhaps you’re wondering about menopause and acid reflux – why heartburn has suddenly become a regular visitor, whether acid reflux in menopause is normal, or if that burning in your chest is something to worry about.
Maybe certain foods now trigger instant discomfort, you wake at night with acid in your throat, or you feel a constant lump or tightness that no one can quite explain.
Like you, I know what sheer exhaustion feels like: the inner perfectionist pressure, the body that feels as if it’s failing you, and big questions about your gut, hormones and symptoms that no one seems to answer clearly.
Why menopause and acid reflux so often show up together
As oestrogen and progesterone fluctuate, they change how your digestive system works. The valve between your oesophagus and stomach can become more “relaxed”, stomach emptying can slow down, and stress hormones rise – all of which make menopause and acid reflux more likely. Many women notice new symptoms like burning in the chest, a sour taste in the mouth or a cough at night and assume it’s just “getting older”. In reality it’s hormonal heartburn driven by changing hormones, a sensitive gut and, often, low stomach acid – not too much.
If you’re dealing with menopause and acid reflux plus bloating or indigestion, you don’t have to just live with it.
How menopause and acid reflux changed my health story
Functional testing and a deep dive into the lab results confirmed I had autoimmune gastritis – the hidden driver behind years of heartburn, bloating and acid reflux. It was affecting my digestion and my fertility. For the first time, I realised that fatigue, bloating, low energy and burning in my chest were not “just normal”, and I didn’t have to live with them.
Knowledge is power, as they say. I took back control of my body using nutritional therapy. I healed my gut, put my autoimmune gastritis into remission and calmed my menopause and acid reflux symptoms, restoring my ability to conceive with the help of IVF – in my late forties. Even perimenopause didn’t trip me up.
How nutritional therapy calms hormonal heartburn
Instead of masking symptoms with antacids, I look at what’s driving your menopause reflux in the first place. Depending on your history and lab results, we might:
support stomach acid and enzymes so you actually digest food instead of refluxing it
calm inflammation in the oesophagus with soothing, gut-friendly foods
reduce common triggers for menopause and indigestion (late-night meals, alcohol, ultra-processed foods, caffeine)
balance blood sugar and cortisol so stress doesn’t keep fuelling perimenopause reflux
rebuild a diverse microbiome so bloating, gas and constipation stop feeding the reflux loop
FAQ – Menopause and Acid Reflux
Can menopause cause acid reflux?
1
Yes, menopause can contribute to acid reflux. Falling oestrogen and progesterone can affect how quickly food moves through your gut and how well the valve between your stomach and oesophagus closes, which may make heartburn and reflux more likely.
Why does my acid reflux feel worse since perimenopause?
2
During perimenopause, hormone fluctuations can slow digestion, increase bloating and change stomach acid levels. When you combine this with stress, coffee, wine or late-night eating, reflux symptoms often worsen.
Is acid reflux a normal menopause symptom – or something to worry about?
3
Acid reflux is a common but often overlooked menopause symptom. It’s usually driven by a mix of hormones, diet, stress and gut health. However, if you have severe pain, difficulty swallowing or unintentional weight loss, you should always speak to your GP.
What foods can trigger menopause-related acid reflux?
4
Typical triggers include very spicy or fatty foods, chocolate, citrus, tomatoes, coffee, alcohol and big late-night meals. In my clinic, I also see more reflux when women skip protein and fibre and rely on quick, ultra-processed snacks.