Medically reviewed by Adrienne Seitz, MS, RD, LDN on May 5, 2023
Silent reflux is clinically known as laryngopharyngeal reflux (LPR). It’s a condition where stomach acid flows back into the throat, causing irritation and inflammation. But as its name indicates, the condition tends to be “silent” or show no symptoms until it worsens.
Heartburn is a common symptom of acid reflux, but it is not present in people with silent reflux.
If you experience symptoms related to silent reflux, these may be occasional and not consistent. Still, you could sometimes experience symptoms like:
hoarseness
sore throat
bitter taste in your mouth
coughing
difficulty swallowing
frequent postnasal drip (phlegm)
Nutrition may play a significant role in managing acid reflux and preventing silent reflux from worsening. Some foods can exacerbate the condition, while others may improve it. This article will discuss the basics of dietary needs for silent reflux.
Low acid diets: Prioritizing foods and drinks low in acid may reduce reflux episodes. Try eating plenty of low fat dairy, plant-based proteins, and nonacidic fruits and vegetables while limiting acidic foods.
Lean protein diets: Getting enough protein from lean sources may also improve reflux in some people. Opt for skin-free chicken breast, egg whites, low fat fish, and plant-based options instead of high fat meats like red steaks, processed meats, or fatty fish.
Low fat dairy: While high fat options like aged cheese and cream may contribute to the condition, low fat alternatives like cottage cheese, low fat milk, and low fat Greek yogurt may reduce your chances of acid reflux.
Whole grains: Whole grains like oats, wholemeal bread, and whole grain pasta can support silent reflux management and may be better options than refined products.
Most fruits and vegetables: You can enjoy most fruits and vegetables, except for acidic ones like citrus, rhubarb, pineapples, and some tomatoes.
Mediterranean diet: Following a Mediterranean diet appears to improve silent reflux. This diet focuses on lean seafood, fresh fruits and vegetables, whole grains, nuts, seeds, and olive oil. It limits fatty meats, processed foods, and foods high in added sugar. In other words, it encompasses most of the advice further up this list.
The authors of both reviews highlight the need for further research to understand better how certain foods and diets may affect silent reflux.
It’s also important to remember that what works and doesn’t work often differs between individuals. So, to learn exactly what works well for you, it’s a good idea to talk with a health professional like a registered dietitian.
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Certain foods and drinks may aggravate reflux symptoms and lead your silent condition to worsen.
Some options, like alcohol, may relax the muscle that controls the opening between the stomach and the esophagus, called the lower esophageal sphincter. When this muscle relaxes, stomach acid can flow back into the esophagus, causing irritation and other symptoms.
Other foods, like high fat and acidic foods, can increase the production of stomach acid, which can also worsen reflux.
According to the same reviews cited above, consider avoiding or limiting these foods:
High fat foods: Options like fried and greasy foods, processed treats, and processed meats can worsen silent reflux.
Caffeine: Many people find that acid reflux symptoms worsen after drinking caffeinated beverages like black tea or coffee. If you have silent reflux, you may want to avoid caffeine to prevent the condition from worsening.
Alcohol: Alcoholic beverages are often listed among reflux triggers and may be best limited or completely avoided.
Certain fruits and vegetables: Chillies, onions, and acidic options like citrus may worsen reflux symptoms.
To identify which foods may worsen silent reflux, you can consider keeping a journal with the foods you eat and how they make you feel. You can share this list with a healthcare professional.
Other habits to keep in mind for silent reflux
In addition to eating habits, these tips may help with reflux symptoms.
Avoid overeating: Eating frequent, small meals throughout the day can help prevent overeating, which can worsen cause symptoms of acid reflux.
Avoid eating too close to bedtime: Lying down can increase the risk of reflux, so eat your dinner at least a couple of hours before bedtime. You can also try making lunch your main hot meal of the day and enjoy a lighter dinner.
Raise the head of your bed: Elevating the head at night can prevent reflux in some people.
Consider natural remedies: Although research is mixed on their effectiveness, some people find that natural remedies like slippery elm, peppermint oil, or licorice help manage any form of acid reflux.
Avoid fasting: Long-term fasting in some individuals may worsen silent reflux.
Quit smoking: Cutting down or quitting smoking, if applicable, may reduce or eliminate your symptoms.
Manage your stress: Stress can contribute to reflux, so consider stress management techniques like yoga, meditation, mindfulness, or getting more sleep to feel less stressed.
Summary
Silent reflux is a condition in which stomach acid flows back into the throat, causing inflammation of the tissues. It often does not manifest with heartburn and other symptoms associated with acid reflux. If you experience symptoms, they may include occasional coughing, hoarseness, and sore throat.
Your eating habits may influence whether the condition aggravates. Alkaline fruits and vegetables, lean protein, and whole grains may help silent reflux, while fatty foods, caffeine, and alcohol may worsen it.
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