We have many clients dealing with a hiatal hernia and it’s something that can feel like a relentless battle for relief. But the good news is, there are some things you can do to ease the pain whether you’re not a candidate for surgery or would simply prefer to go the natural route. Throughout our own journeys with gut health, and experiences with clients, we’ve found that some simple adjustments to your lifestyle and diet can really help you to find relief and take control of your symptoms. Not every case of hiatal hernia requires medical intervention and many people experience significant improvements through easy, everyday changes. So let’s have a look at how you can ease your discomfort and make your life just a little bit easier.

What’s Going on with a Hiatal Hernia?

A hiatal hernia occurs when a part of your stomach pushes up through your diaphragm, the muscle that helps you breathe. This can lead to common symptoms like acid reflux, heartburn, or even chest pain (which can be scary to experience for many). It’s incredibly frustrating, but it’s something you can manage with a few tweaks to your routine. The key is to focus on gentle, sustainable changes that support your digestive system, reduce discomfort, and help you feel like yourself again. Don’t do too much too soon and you’ll start to see the improvements happen without too much upheaval to your lifestyle.

Lifestyle Changes That Make a Difference

As we mentioned, you don’t need a total lifestyle overhaul to start feeling better. A few small, consistent changes can have a big impact over time. Here’s where to begin:

• Frequent Smaller Meals: Eating large meals can put pressure on your stomach and diaphragm,so try smaller, more frequent meals throughout the day. It’ll help reduce bloating and the discomfort that comes with it.
• Gentle Daily Movements:: Staying active can support digestion but it’s important to avoid heavy exercise right after eating. Simple walks or light yoga can work wonders.
• Mind Your Posture After Eating: As simple as it sounds, standing or sitting upright for a couple of hours after meals can help prevent stomach acid from creeping back up. If you’re a fan of post-meal naps, try to prop yourself up with pillows or elevate the head of your bed a few inches (even just stick a few books under the top corners of the bed!).
• Wear Comfy Clothes: Tight belts or clothes that squeeze your waistline can add pressure to your abdomen which makes symptoms even worse. Looser, more comfortable clothing helps reduce that pressure.
• De-Stress Your Day: Stress has a direct impact on digestion so it’s essential to find ways to manage it. This will be different for everyone. But whatever works for you is what you need to do. Whether it’s through meditation, deep breathing exercises, zoning out to Netflix, or simply taking a few moments for yourself, keeping stress levels low can really help with symptom relief.

Foods for Hiatal Hernia Relief

Your diet plays a huge role in how you feel and this is especially the case with a hiatal hernia. Here are a few easy dietary changes that can make a world of difference:

• Focus on Whole, High-Fiber Foods: Incorporate more fruits, veggies, whole grains, and legumes into your meals. These fiber-rich foods help with digestion, reducing bloating and keeping things moving smoothly.
• Avoid Acid Triggers: We all have that one food that seems to make things worse. Keep a food diary to track your triggers, then start by eliminating these and see how your body responds.
• Stay Hydrated, But Sip Slowly: Drinking water throughout the day helps to keep things moving along in your digestive system. Just be careful not to drink too much in one go, especially with meals, as this can cause extra pressure and reflux.
• Take Time to Chew: Slowing down and taking time to chew your food can ease digestion and prevent symptoms from flaring up. Plus, eating mindfully gives your body time to signal when it’s full, so you can avoid overeating and putting more pressure on that hernia.

Supplements That Support Your Digestive Health

Beyond lifestyle and diet, there are many supplements that can offer additional support in managing hiatal hernia symptoms. Here are a few that have been shown to help:

• Digestive Enzymes: These can be a game-changer for your digestion. They help break down food more efficiently, which can reduce bloating and the acid buildup that often comes with a hiatal hernia.
• Heartburn Relief Kit: One of our most popular legacy products, this kit includes our Acid Relief for soothing those symptoms and our Reflux Inhibitor that has indirectly helped 50% of our clients with hiatal hernias. While this supplement isn’t specifically designed for hernias, we’ve found it helps if the hernia isn’t putting too much pressure on your Lower Esophageal Sphincter (LES). The idea is simple: it helps stimulate the LES to close tightly, which can prevent acid from leaking back into your esophagus. If the hernia isn’t too severe, the reflux inhibitor can “win out” by creating more pressure to close the LES than the hernia creates to keep it open. We usually start with a higher dosage to coat the esophagus and provide fast relief, then gradually reduce the dosage as your symptoms improve.
• Super Greens: Getting a daily dose of greens can keep your gut happy. Super Greens makes it easy to load up on essential nutrients that support digestion and reduce inflammation.

Be Patient with Yourself

Living with a hiatal hernia can often feel like an uphill battle, but incorporating these diet and lifestyle changes will help you to manage it as best you can. And potentially even resolve it!  It’s about finding a balance that works for you, and you don’t have to be perfect - just consistent. Everyone’s body is different so experiment with what feels best and listen to the cues your body gives you.

Remember, supplements those listed above can offer that extra support you need, but the real change happens when you pair them with healthy habits and mindful eating. Take it one step at a time, and know that relief is possible - flares are temporary and this won’t last forever.

Your journey to feeling better doesn’t have to be complicated, it just takes a little self-care, a few changes, and some patience. You’ve got this!

‍