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GLP-1 HEARTBURN

Let’s be real – GLP-1 heartburn is not the glamorous side effect you signed up for. You finally find a medication like Mounjaro or Wegovy that actually works, and suddenly your oesophagus feels like it’s been set on fire.

Lovely.

You’re not imagining it. Heartburn and acid reflux are common side effects of GLP-1s (especially when you’re adjusting your semaglutide dosage or testing new foods).

And it’s more than uncomfortable – it’s annoying, distracting, and can mess with your meals, your daily life, and your motivation.

In this post, we’re diving into 9 practical ways to ease that burn, stay consistent with your GLP-1 medication, and feel more like yourself again.

From bedtime hacks to digestion-friendly food swaps, these tips are easy to try, don’t mess with your results, and are actually doable when you’re already feeling fed up.

Let’s sort this out.

Table of Contents

1. Eat Slower (Your Stomach Will Thank You)

We get it – you’re not even that hungry anymore, so why stretch out your meal?

But here’s the thing: when you wolf down your food, you swallow more air and overwhelm your stomach – two big no-nos for anyone dealing with reflux.

GLP-1s already slow digestion, so rushing things only makes the pressure worse.

Set a timer. Chew slowly. Pretend you’re on the Great British Bake Off and need to savour every bite. Your food for digestion will work better when you’re not in a race.

2. Watch Your Portions – Small Really Is Mighty

GLP-1s naturally reduce your appetite, but overeating just a little can still push stomach acid up where it doesn’t belong. That burn? That’s your body saying “Oi, I’m full.”

Stick to smaller meals spread out through the day if needed. Try the volumetrics diet approach – foods that feel big in volume but go easy on your tummy (think soups, salads, stews).

Bonus: this helps you avoid the dreaded combo of semaglutide and nausea plus acid reflux. No thanks.

3. Don’t Lie Down After Meals (Yes, Even Naps)

We know – GLP-1 fatigue is real, and the temptation to crash on the sofa after dinner is strong. But gravity is your best mate when it comes to keeping acid down.

Try to stay upright for at least 30 to 60 minutes after eating. If you’re knackered, prop yourself up with a few pillows while you chill.

Your Mounjaro side effects don’t have to include a fiery throat.

4. Avoid These Common Trigger Foods

Certain foods are known to trigger reflux – especially when your digestion is already sluggish from GLP-1s. Here are a few to keep an eye on:

  • Spicy foods (sorry, hot sauce lovers)
  • Citrus fruits and tomatoes
  • Chocolate
  • Caffeine
  • Fried or fatty foods

Not everyone’s triggers are the same, so take notes and track what messes you up. And yes, you can still eat well.

Check out my post on what to eat on GLP-1 when your stomach’s feeling sensitive.

5. Drink Smart: Sip, Don’t Guzzle

Hydration is essential – especially with GLP-1s, which can sometimes leave you constipated, dizzy, or nauseous – but chugging a full bottle of water during a meal?

Not the move.

Sip fluids slowly and between meals instead of during. This gives your stomach more room to focus on food, not floating in a swimming pool of liquid.

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GLP-1 HEARTBURN

6. Try This Simple Bedtime Adjustment

If your GLP-1 heartburn is worst at night, your sleep setup might be part of the problem.

Use gravity to your advantage by slightly elevating the head of your bed – or just add a wedge pillow if you can’t be faffed with rearranging furniture. No more lying flat and sizzling like a fajita.

And avoid late-night meals. Your digestion slows even more after dark, which means anything you eat before bed can hang around longer and cause issues.

7. Consider Magnesium or Digestive Enzymes

Some people find relief with GLP-1 supplements like magnesium glycinate (especially if bloating or constipation are also on the menu).

Others swear by gentle digestive enzymes before meals to support the process.

Always check with your provider first – especially if you’re using compounded semaglutide or juggling other medications. But if standard antacids aren’t cutting it, these can be a good Plan B.

8. Track What Sets You Off (It’s Different for Everyone)

Heartburn is wildly individual. What flares it for one person might be fine for another. Keep a simple food + symptoms log for a week or two and look for patterns. (You can find a tracker in my free Starter Kit!)

Include things like:

  • What you ate and drank
  • How fast you ate
  • Time of day
  • If you laid down after eating

It doesn’t have to be fancy. You’re just giving yourself clues – and avoiding the endless trial and error game that can make you want to scream into your salad.

9. Still Struggling? Time to Talk to Your Doc

If none of these tips are helping with GLP-1 heartburn – or your symptoms are getting worse – it’s time to chat to your healthcare provider.

Ongoing reflux can lead to complications if left untreated, and there may be adjustments they can make to your medication side effects or dosage schedule.

Whether you’re on Ozempic, Wegovy, or compounded semaglutide, there are options – and you don’t need to suffer through it to lose weight.

You Might Also Like

GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
GLP-1 Bloating and Gas: 9 Easy Ways to Beat That Uncomfortable Fullness

Conclusion

GLP-1 heartburn might feel like an unexpected guest, but you’ve got more control than you think.

With a few smart tweaks and a bit of trial and error, you can keep the fire out and the progress rolling.

Your journey doesn’t have to be perfect to be powerful.

glp-1 heartburn

Next Steps:

“Every step forward is a win – even the ones that come with a little heartburn.”

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GLP-1 HEARTBURN
Brooke