Reflux &

Digestion
Quick Start
Guide
How to optimize your digestion
to start healing from GERD,
Silent Reflux, and
Heartburn today

BY MARGARET LUUKKONEN RN, BSN,

NUTRITIONAL THERAPY PRACTITIONER (NTP)
 Speaking from Experience:
My name is Margaret Luukkonen, and I've
spent years learning about reflux and how to
address it in a way that lasts.

After healing from the silent reflux that

plagued me for years and becoming certified
as a Nutritional Therapy Practitioner, I've put
my education and experience together to help
others get the same lasting relief.

Client Testimonials:
4 WEEKS INTO PROGRAM
“I was dealing with gastritis for over
a year, and I can say now in these
last 4 weeks, it’s a hundred times
"I am now mostly better. I haven’t had a Pepcid or
weaned off Pepcid and antacid in almost 2 weeks now.” H.D.
I am rarely having any
reflux symptoms. This
is a huge relief." T.S.

By: Margaret Luukkonen MargaretNTP.com

 Step 1:
DIGESTION BEGINS IN THE BRAIN

Digestion is a North to South Process

When we think about and smell food, signals are sent from the
brain to the digestive organs to get things started. The stomach
begins making acid, enzymes are secreted, & the pathways of
the liver get kickstarted.
This activity is increased if we are in
a parasympathetic state. You may
remember this being called the “rest
and digest” state in biology class.

All digestive functions are

parasympathetic. If you are eating in
a distracted or stressed state, the
sympathetic (or fight-or-flight)
nervous system takes over & this
results in improper digestion of
food.

ACTION STEPS
Eat meals while seated & relaxed
Take a few slow, deep breaths before eating

By: Margaret Luukkonen MargaretNTP.com

 Step 2:
FOOD BREAKDOWN BEGINS

Mouth and Esophagus

We know that chewing breaks
up food and mixes it with
saliva, but why? Enzymes in
saliva begin breaking down
fats and carbohydrates before
we ever swallow.

Food needs to stay in the

mouth long enough to mix with
saliva and long enough for
messages about what we’re
eating to be sent to the rest of
our body.

If we don’t chew our food well enough to break it down

in our mouths, it will be much harder for it to be
properly broken down in the stomach.

ACTION STEPS

Eat slowly: no rushed meals or snacks!

Chew your food very well (ideally to smoothie consistency)

By: Margaret Luukkonen MargaretNTP.com

 Step 3:
ACID: TOO MUCH OR TOO LITTLE?

Stomach
The stomach has 3 main
roles:
Disinfecting the food that
we eat
Breaking down proteins
Making nutrients from
our food available for
absorption.

All of these roles rely on having a properly acidic environment

in the stomach.

Low stomach acid can lead to nutrient deficiencies & poorly

digested proteins. We also become more vulnerable to viruses,
parasites, and bacterial overgrowth.

When the stomach is not acidic enough, it relies more on its

physical breakdown process: this means more churning and
squeezing to break down foods, which is more likely to cause
reflux of stomach contents up into the esophagus.

By: Margaret Luukkonen MargaretNTP.com

 Step 3:
ACID: TOO MUCH OR TOO LITTLE?

Stomach acid signals the esophageal sphincter to

close and the pyloric sphincter to open. This means
your stomach is closed to the esophagus and open to
the intestines. Food moves the direction it should!

If there is not enough acid in the stomach, these

signals will not be sent, and you end up with a full,
churning stomach that sends food up into the
esophagus instead of down into the intestines.

Most people who suffer from reflux don’t have too much stomach acid.
Something is causing stomach contents to reflux upward, and unlike the
stomach, the esophagus and throat were not meant to handle frequent
exposure to acid.

ACTION STEPS
You may want to talk to your doctor about gently weaning off acid
reducing medications while you work on improving your digestion
Address common causes of low stomach acid:
stress
dehydration & electrolyte imbalances
vitamin B deficiency
chronic negative stress
low protein diet

By: Margaret Luukkonen MargaretNTP.com

 Step 4:
MAKING NUTRIENTS AVAILABLE

Intestines

In response to food entering

the intestines, hormones
trigger the release of
digestive enzymes and bile,
which continue to break
down foods.

If there is inflammation in the first part of the small intestine, this

hormone secretion can be hindered, resulting in inadequate
digestive enzymes & bile production. Low fat diets can also
decrease bile production & flow.

Poorly digested foods can trigger an inflammatory response as

well as feed pathogens, which can release toxins and irritate the
mucosal lining of the intestines

ACTION STEPS
Consider taking high quality digestive enzymes while healing
Decrease inflammatory foods: Processed foods, most vegetable & seed
oils, high fructose corn syrup
Increase anti-inflammatory foods & healthy fats: turmeric, aloe vera,
chia seeds, coconut milk, ghee, avocados, fish, berries

By: Margaret Luukkonen MargaretNTP.com

 Step 5:
ORGANS OF DIGESTION

Liver, Gallbladder & Pancreas

The liver, gallbladder, and pancreas

have many functions and are
especially important for proper
digestion.

The liver needs water, cholesterol,

and amino acids to produce bile for
fat digestion.

The gallbladder needs adequate fat and protein to release bile into the
small intestine. An improperly functioning gallbladder can contribute to
constipation.

The pancreas needs enough proteins, fats, and bitter foods to produce
hormones and enzymes.

ACTION STEPS
Evaluate your diet for adequate high quality fats and proteins
Add some bitter foods to your meals, or try Digestive Bitters in the form
of sprays or elixirs to stimulate the liver, gallbladder, and pancreas
before meals

By: Margaret Luukkonen MargaretNTP.com

 What does this have to do
with reflux?
Rushed eating and inadequate chewing decreases enzyme activity
1. and increases the physical work of the stomach. More mechanical
work = higher likelihood of reflux.

2.
Decreased stomach acid encourages stomach contents (including
gases, poorly digested food particles, and acid) to reflux into the
esophagus.

3.
Decreased stomach acid encourages overgrowth of bacteria,
parasites, and viruses, potentially causing inflammation in the gut
and increased bloating and gas. Bloating and gas increase pressure
on the valves in the stomach, leading to reflux of acid and gases into
the esophagus.

Poor liver, gallbladder,

4. and pancreas function
decrease nutrient
absorption and general
digestive function.

By: Margaret Luukkonen MargaretNTP.com

 Optimizing Digestion Action Steps
( PRINTABLE CHECKLIST )
Take a few slow, deep breaths before eating

Chew your food very well (ideally to smoothie consistency)

Eat slowly: no rushed meals or snacks!

Eat meals while seated & relaxed

You may want to talk to your doctor about gently weaning off acid
reducing medications while you work on improving your digestion

Address common causes of low stomach acid:

stress
dehydration & electrolyte imbalances
vitamin B deficiency
chronic negative stress
low protein diet

Decrease inflammatory foods: Processed foods, most vegetable &

seed oils, high fructose corn syrup

Consider taking high quality digestive enzymes while healing

Increase anti-inflammatory foods & healthy fats: turmeric, aloe vera,

chia seeds, coconut milk, ghee, avocados, fish, berries

Evaluate your diet for adequate high quality fats and proteins

Add some bitter foods to your meals, or try Digestive Bitters in the form
of sprays or elixirs to stimulate the liver, gallbladder, and pancreas
before meals

By: Margaret Luukkonen MargaretNTP.com

 What's Next?
Digestion plays a huge role in reflux relief. But,
what about everything else? The nervous system,
microbiome, diet, stress, and anxiety all play a
part in getting to the root of reflux and keeping it
at bay long term.

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4 key areas
Simple action steps
Long-lasting relief
Whole Body Approach

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The Secret to Reflux Relief

By: Margaret Luukkonen MargaretNTP.com