Rethinking Reflux
It’s Not Just the Acid. It’s the Additives.
For 20 years, my reflux felt completely random. I followed the standard advice—avoiding caffeine, wine, and citrus—and relied on daily acid blockers, but my symptoms still came and went without warning.
I finally discovered the missing piece: some ultra processed foods I was eating were actually packed with inorganic phosphates.
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By swapping out these hidden additives, I ended 20 years of reflux in just one week. I’m sharing my research and a simple 7-day guide so you can stop managing symptoms and start eating the foods you love again.
The Hidden Barrier to Relief
Most people focus on "acidic" triggers like tomatoes or coffee. However, those foods may only be part of the story. The real breakthrough comes from looking at the additives that create sensitivity.
The Absorption Spike
Inorganic phosphate additives are often hidden in our diets. Eating them doesn't always cause an immediate affect. Because there is no instant reaction, these additives often stay hidden in our diets for years.
The Cumulative Trigger
Phosphates create a window of sensitivity that can last for days. For example: you might eat tomato sauce on Monday and feel fine, but that same sauce on Tuesday causes a massive flare-up because you had a phosphate-laden lunch. The additive "primed" your system for the reaction.
A Simple Test
The 7-day reset is designed to clear these hidden additives from your system entirely. By removing this underlying irritation, many people find they can finally tolerate the acidic foods they previously had to avoid.
My Story
I suffered with Gerd for 20+ years. My doctors ordered procedures and tests; all were inconclusive. I stuck to a typical reflux friendly diet. I eliminated acidic foods, fatty foods, caffeine and alcohol. I took acid reducers and PPIs everyday. I didn't eat before bed. I slept on 2 pillows. This helped a bit, but I consistently had flare ups. Sometimes I didn't feel well, other times I cancelled plans to stay home and once I ended up in the ER.
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After 20 years I was tired of hearing the same advice that didn't work. I decided to try something new. My new diet was considered healthy and safe by my dietician and doctors, but no one thought it would help reflux. They were so wrong. My reflux disappeared. Since October 2022 I'm off all reflux medications and have no reflux symptoms.
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My diet consists of eating any types of food I want, as long as there are no food additives with inorganic phosphates. Inorganic phosphates are used widely in the US in processed foods and baked goods. They are used both as a preservative and a rising agent, like baking powder. As long I stay away from inorganic phosphates, I have no reflux symptoms. I can eat tomato sauce and drink orange juice again.
Rethinking Reflux Diet tl;dr
The rules of the diet are simple. Avoid eating all added phosphates. Read ingredients labels and ensure the foods you're eating don't contain the word "phosphate" or "phosphoric". Examples include:
sodium phosphate
monocalcium phosphate
tripotassium phosphate
dimagnesium phosphate
calcium phosphate
phosphoric acid
What types of food contain these additives?
​Inorganic phosphates are added to foods for two purposes: preservatives and rising agents.
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Preservatives are used to keep food fresh longer. Foods that contain preservatives include fast food, some sliced breads, and most processed foods found in the middle aisles of the grocery store.
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Rising agents act by adding gas into the mixture to give cakes and bread lightness. All store bought baking powder contains inorganic phosphates. Baking powder is used in cakes, cupcakes, pancakes and waffles. It's sometimes used in cookies, brownies and sliced bread.​
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Check the following foods for "phosphate" ingredients before eating:
Processed foods, cereals and bars found in center aisles of a grocery store
Sliced bread
Deli meat
Frozen and fresh breakfast foods like pancakes, waffles and breakfast sandwiches
Premade frozen foods and french fries
Donuts. Donuts contain yeast, but usually have other rising agents as well.
Fast food
Soft serve ice cream
Sugary sodas
Cakes, cupcakes and cookies
Not all of these foods will contain phosphates! Sometimes one brand will be OK and another will contain phosphates. There is almost always another brand or a substitute that will be on the diet.
Stop Managing Symptoms. Start Eating Again.
You shouldn't have to live on a bland diet to avoid reflux.
Wondering if phosphates are your trigger? I've outlined a simple 7-day trial to help you see if this approach works for you. No special products are needed; just some simple swaps at the grocery store.
Tell me your story!
Want to try the diet but not sure where to start?
Have a question not answered here?
Did you try the diet and want to tell me about it?
Contact me! I can talk about reflux and phosphates all day. All my friends and family will concur :)