Reflux isn’t just about food—Molly shares how addressing stress and health anxiety transformed her own healing and those of her clients.
Introduction and Personal Background
Josef Kreitmayer:
Welcome back to the Reflux Summit. Today, we have Molly Pelletier, a board‑certified dietitian and global leader in nutrition for acid reflux, GERD, LPR, IBS, and digestive health. Molly founded Flora Nutrition, which offers the Flora app, one‑on‑one counseling, and an eight‑week Reflux Relief Masterclass. She has been featured in U.S. News & World Report and Forbes, and was recognized by the World Gastroenterology Organization as one of its 2023 Women in GI.
Molly Pelletier:
Thank you so much! I’m thrilled to be here.
Josef Kreitmayer:
Can you tell us how you got started in the field of nutrition?
Molly Pelletier:
Sure. I started Flora Nutrition based on my own experience with GERD and reflux. I earned my bachelor’s and master’s degrees in nutrition and began specializing in GERD, reflux, and LPR. At Flora, we emphasize a personalized, accessible approach. More than 50 percent of people in North America struggle with acid reflux, so our tools—like the app and one‑on‑one counseling—are designed to support long‑term relief.
Mind-Body Connection and Managing Stress
Molly Pelletier:
Stress was one of my biggest triggers. We often think of food first, but there’s a strong link between reflux and stress. Almost all of my clients experience severe reflux after a period of high stress or trauma. The stress worsens the symptoms, and the symptoms increase the stress—it becomes a cycle. Healing for me involved managing health anxiety and supporting the nervous system.
We also work on thoughts around food. When people start labeling foods as “dangerous,” that builds fear. We help clients develop a calm, supportive relationship with what they eat. Much of the healing comes from practices that stimulate the vagus nerve—joyful movement, time in nature, or playing music.
Josef Kreitmayer:
And how do you personalize that?
Molly Pelletier:
Everyone is different. One client found that 30 minutes of playing guitar each day helped immensely—joy stimulates the vagus nerve and supports digestion. We look at daily habits and mindset. Are you stuck in “I’ll never get better” thinking? That alone can dysregulate your nervous system. Instead, we focus on what you can control and introduce small, manageable changes.
Reframing Anxiety and Food Beliefs
Molly Pelletier:
When food becomes associated with danger, it limits not just nutrition but also joy and social connection. That anxiety can reduce microbiome diversity, cause weight loss, and weaken the digestive system. We help clients reframe food as healing. If the anxiety is deeply rooted—especially when trauma is involved—therapy may be necessary.
For some, reconnecting with hobbies and passions makes a big difference. Whether it’s fashion, golf, or culture, those activities create a sense of self beyond reflux. We encourage clients to ask themselves: What did I love before reflux? What lights me up?
Ideal Clients and Individualized Care
Molly Pelletier:
Our ideal client is someone motivated to heal but overwhelmed by conflicting advice. Many have tried multiple diets or supplements, while others are so confused they haven’t started anything. There’s no one‑size‑fits‑all solution. Someone with esophagitis might need a different approach from someone with LPR or issues in the lower GI tract. Personalization is key to long-term success.
Understanding Types of Reflux
Molly Pelletier:
There are several types:
LPR (laryngopharyngeal reflux) — throat‑based symptoms like cough, excess mucus, or voice changes.
GERD (gastroesophageal reflux disease) — reflux that causes visible damage on endoscopy.
NERD (non‑erosive reflux disease) — symptom‑based reflux without erosive lesions.
You can have more than one type. For example, someone successfully treated for GERD might later develop LPR symptoms. Diagnosis may involve an endoscopy, pH testing, or observation of inflammation during an ENT visit.
Personalizing Nutrition and Trigger Management
Molly Pelletier:
We examine each client’s unique barriers and triggers. One person may have excellent nutrition but poor stress management; another might eat too quickly or drink large amounts of water with meals. For LPR, we often start with a strict healing phase before gradually reintroducing foods to identify each person’s threshold—for instance, I couldn’t tolerate coffee for years, but now I can.
We also tailor plans for structural issues, such as hiatal hernias, or underlying conditions like SIBO or constipation. The goal is to address the entire picture, not just the reflux symptoms.
Root Causes of Reflux
Molly Pelletier:
There’s rarely a single cause. Common root issues include:
Constipation or SIBO
Poor vagal tone from stress or trauma
Hiatal hernia
Motility problems such as gastroparesis
Lifestyle factors like late‑night eating or emotional eating
We also see links with autoimmune and hormonal conditions. Testing can help, but we often know—based on symptoms—where to look first.
Key Diet and Lifestyle Strategies
Molly Pelletier:
Top don’ts:
Avoid soda — it’s carbonated, acidic, and caffeinated.
Skip late‑night eating — finish dinner at least three hours before bed.
Keep dinner smaller — don’t let it be your biggest meal.
Stop at about 80 percent fullness.
Don’t stay in chronic fight‑or‑flight stress.
Top do’s:Move your body, especially after meals.
Stay socially connected.
Use alginate therapy, such as RefluxRaft.
Practice good “meal hygiene” and stress‑management techniques.
Support your nervous system through activities that bring joy and calm.
Supplements and Healing Tools
Molly Pelletier:
Alginates are one of my top tools. They form a physical barrier that prevents reflux and are safe for long‑term use. RefluxRaft even offers a melatonin‑enhanced formula that helps tone the LES overnight.
Other helpful supplements include:
Mucilaginous herbs (e.g., slippery elm)
Digestive enzymes (especially if you’re on a PPI)
Probiotics or fiber for IBS or constipation
Magnesium for motility support
Working with PPIs
Molly Pelletier:
Some clients benefit from PPIs—especially those with Barrett’s esophagus or ulcers—but they’re not always effective for LPR. We never tell people to stop their medication; instead, we encourage them to discuss alternatives with their doctor. If the goal is to taper off, we do so gradually and only with medical approval, using supplements and targeted nutrition strategies to ease the transition.
Controversial Approaches (HCL, Apple Cider Vinegar)
Molly Pelletier:
HCL supplements are controversial. There’s little research supporting their use for reflux, and they can harm people with esophagitis or gastritis. We prefer to improve stomach acid naturally through:
Thorough chewing
Stress reduction
Replenishing nutrient deficiencies
Apple cider vinegar can be problematic, especially for LPR. We’ve helped many clients without using it. If someone chooses to try it, they should proceed with caution and keep a rescue remedy like an alginate nearby.
Alkaline Water and Neutralizing Pepsin
Molly Pelletier:
Alkaline water and sprays can help deactivate pepsin in the throat. Baking soda is sometimes used similarly, but we prefer alkaline water for its gentler and more consistent effect.
The Future of Reflux Care
Molly Pelletier:
I hope we move toward more testing and root-cause identification before prescribing medication. We also need more education about nutrition and mind-body strategies as frontline treatments. Programs like Flora should be standard recommendations. Reflux isn’t just a disease — it’s often a symptom of something deeper. Personalized, holistic care is the future.
Final Advice and How to Get Support
Molly Pelletier:
Stay open to new approaches. Healing often requires a multifaceted strategy. You don’t have to do everything at once — just start small and be consistent. Relief is possible. You’re not alone.
We offer free resources on our website and YouTube channel. You can also explore the Flora app and join our eight-week Reflux Relief Masterclass for more structured support.
Josef Kreitmayer:
Thank you, Molly. This was incredible. Links to Molly’s work and resources are below. Thank you for being part of the summit.
Molly Pelletier:
Thank you so much. It was an honor.
