7 Surprising Causes of Heartburn
and Acid Reflux You Might Be Ignoring

By Dr. Kevin Passero

When most people think of acid reflux, they picture greasy burgers, spicy tacos, or a third cup of coffee. While those common triggers deserve the spotlight, there’s much more to the story.

Many lesser-known culprits could be behind your persistent heartburn and discomfort—even if your diet is relatively clean.

If you're still dealing with reflux despite avoiding obvious food triggers, these seven surprising causes of heartburn and acid reflux might be to blame.

1. Stress and Anxiety

Yes – your mood affects your stomach.

When you're under stress, your body goes into “fight or flight” mode, which can slow digestion and increase stomach acid. In addition, stress hormones like cortisol suppress key pathways in your body that protect your stomach lining from damage. Stress also tightens your abdominal muscles and can cause shallow breathing, both of which may worsen reflux symptoms.

Fix it: Practice stress-relieving techniques like deep breathing, prayer, mindfulness meditation, journaling or going for a walk.

2. Low Stomach Acid (Not High!)

Surprisingly, not all acid reflux is due to excess acid. In some cases, it’s caused by too little stomach acid, which reduces the muscle tone of the lower esophageal sphincter (LES) and impairs digestion. These factors cause food to sit longer in the stomach –creating pressure that pushes acid upward and reduces the efficacy of the natural mechanism that keeps acid contained in the stomach.

Fix it: Talk to your healthcare provider about testing for low stomach acid (hypochlorhydria) before using acid-suppressing meds long-term.

3. Certain Medications

Fix it: Never stop a prescribed medication without consulting your doctor, but ask if alternatives are available if you are suspicious that a medication may be worsening your reflux.

4. Poor Posture (Especially After Meals)

Sitting or slouching right after a meal can increase pressure on your stomach and encourage acid to back up into your esophagus. It’s especially common for those who work at a desk all day or curl up on the couch after dinner.

Fix it: Sit upright during and after meals or, better yet, take a short walk after eating to support digestion.

5. Tight Clothing

Yes, what you wear can affect your digestion! Tight jeans, belts, shapewear, or compression garments can put extra pressure on the abdomen, making reflux more likely – especially if worn after a big meal.

Fix it: Opt for looser waistbands and comfortable outfits, especially around dinnertime or when sleeping.

6. Sleeping on the Wrong Side

Your sleep position can either help or hurt reflux. Your stomach is shaped like a bean lying on its side. Sleeping on your left side keeps the acid in the lowest part of that bean where gravity naturally helps to prevent acid from refluxing into the esphogus. It also encourages faster stomach emptying which further reduces the potential for reflux. Lying on your right side relaxes the LES making it easier for stomach acid to escape because the stomach is positioned higher than the esophagus.

Fix it: Train yourself to sleep on your left side with a body pillow or wedge, and keep your head elevated 6-8 inches. For elevation, make sure to use a wedge pillow rather than regular pillows which can make things worse by bending your body at the waist.

7. Chewing Peppermint Gum or Drinking Peppermint Tea

While chewing gum is often recommended to increase saliva and aid digestion, peppermint is a known trigger. It relaxes the LES, which can worsen reflux. This is also why peppermint tea is not a great idea after meals if you are struggling with reflux.

Fix it: Choose non-mint, sugar-free gum like cinnamon or fruit-flavored instead and stick to non-mint tea blends.

Final Thoughts

If you’ve already cut back on spicy foods and coffee but your acid reflux still lingers, one of these sneaky causes could be the missing link. Identifying and addressing these lesser-known triggers can help you manage symptoms more effectively.

And for my patients who need extra help with their heartburn or reflux issues, I recommend taking Durable ACID RELIEF^® on a daily basis.

Durable ACID RELIEF contains clinically effective doses of four powerful, scientifically proven ingredients: DGL, aloe vera, glutamine and zinc carnosine in a pleasant tasting, naturally sweetened powder that dissolves easily in water. This delivers immediate relief by directly coating and soothing irritated tissues.

These ingredients work synergistically via multiple mechanisms to restore digestive comfort and improve gut health. They enhance the integrity of the gut lining, support a healthy microbiome and reduce gastrointestinal weakness (leaky gut)—a factor often linked to immune activation and systemic inflammation.

As a result, many also experience improvements in their sleep, energy and immune function. This is in sharp contrast to the temporary relief obtained by conventional solutions that do little to restore balance back to the gut, aren’t deemed safe for continuous use and often come with major side effects with links to some serious long-term health issues.

So, if you want ease heartburn, acid indigestion and digestive discomfort without side effects, then I highly recommend that you click here to learn more about Durable ACID RELIEF.