Reflux / Heartburn on GLP-1 (Mounjaro/Wegovy/Ozempic): What Actually Helps (UK) — a calm, practical plan
Affiliate disclosure (UK): This post contains affiliate links. If you buy through them, I may earn a commission at no extra cost to you. I only link to products I’d genuinely consider in a practical routine.
Not medical advice. Always check labels and speak to your GP/pharmacist/clinician if you’re pregnant/breastfeeding, managing a medical condition, or taking medication (especially blood pressure meds, diuretics, thyroid meds, blood thinners/anticoagulants, diabetes meds). If anything makes symptoms worse, stop and reassess.
Quick hub links (if you want to browse my picks first):
Hub home: https://alanspicer.com/best-health-supplements/index.html
Lily & Loaf brand guide: https://alanspicer.com/best-health-supplements/lily-and-loaf.html
Discount code page (use ALAN10): https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
Quick answer (40–60 words)
If GLP-1 reflux or heartburn is ruining your evenings, start with the boring fixes: smaller meals, earlier dinners, slower eating, and no lying down for 2–3 hours after food. If you want a supplement trial, pick one gentle option (like slippery elm or enzymes) for 1–2 weeks, not a whole cupboard.
Jump to what you need:
- Why GLP-1 can trigger reflux/heartburn
- The 10-minute “start tonight” routine
- Best picks (minimal, GLP-1-friendly)
- Comparison table (pick one, don’t stack)
- What NOT to do (trust booster)
- Timeline: 3 days / 2 weeks / 30 days
- Objections (cost, side effects, interactions)
- Related reading
- FAQs
Why GLP-1 can trigger reflux/heartburn (even when weight loss is “working”)
GLP-1 medications slow digestion by design. For a lot of us, that’s brilliant for appetite control… but it also means food can sit around longer. In my own GLP-1 weight loss journey, reflux flares were rarely solved by “stronger” products — they improved when I changed timing and portion sizes consistently.
- Bigger meals sit longer → more pressure, more reflux risk.
- Late dinners + lying down → reflux gets a free pass.
- Higher fat meals can feel heavy on GLP-1 → slower emptying, more discomfort.
- Constipation/bloating adds pressure → reflux is more likely.
If you also have nausea, start here too: https://alanspicer.com/nausea-on-glp1-what-actually-helps-uk/
The 10-minute “start tonight” routine (what I’d do first)
- Cut dinner size by 20–30% tonight. Not a diet thing — a reflux thing.
- Move dinner earlier if you can (even 60 minutes helps).
- No lying down for 2–3 hours after eating. Sit up, potter about, gentle walk.
- Slow the meal down. Smaller bites, pauses, put the fork down.
- Don’t chug fluids with a big meal. Sip. Big gulps can make you feel “full to the throat”.
- If bloating/constipation is present, treat that too. Reflux often improves when pressure drops.
If constipation is part of the story, this is the calm plan I use: https://alanspicer.com/constipation-on-glp1-what-actually-helps-uk/
Best picks (minimal, GLP-1-friendly)
These are the options I’d consider first. I link to the hub product page so you can read the notes calmly, then the official Lily & Loaf page second (affiliate). Start with one.
1) Slippery Elm (gentle “soothing” support)
Read more: https://alanspicer.com/best-health-supplements/products/slippery-elm.html
Why I’d try it: If reflux feels like irritation (especially at night), slippery elm is a gentle, comfort-style option some people like. Important: it may affect absorption of meds/supplements — take it well away from medication and check with a pharmacist if unsure.
Buy Slippery Elm at Lily & Loaf →
2) Enzymes + (if meals sit heavy and reflux follows big dinners)
Read more: https://alanspicer.com/best-health-supplements/products/enzymes-plus.html
Why I’d try it: If your reflux is really “slow stomach + heavy meals”, enzymes can be a clean, meal-based trial you can judge clearly.
Buy Enzymes + at Lily & Loaf →
3) Aloe Vera Juice (if you want a drink-format digestive comfort routine)
Read more: https://alanspicer.com/best-health-supplements/products/aloe-vera-juice.html
Why I’d consider it: Some people prefer drink-format routines when appetite is low. Start small, see how you tolerate it, and keep it boring/consistent.
Buy Aloe Vera Juice at Lily & Loaf →
4) Peppermint Herbal Tea (a simple “after meals” habit)
Read more: https://alanspicer.com/best-health-supplements/products/peppermint-herbal-tea.html
Why I’d consider it: This is less about “magic” and more about building a consistent end-of-meal routine that helps you slow down and settle. (If peppermint worsens your reflux, skip it.)
Buy Peppermint Herbal Tea at Lily & Loaf →
5) Activated Charcoal (occasional bloating/gas support)
Read more: https://alanspicer.com/best-health-supplements/products/activated-charcoal.html
Why I’d consider it: If reflux is riding alongside trapped gas/bloating, charcoal can be an occasional option. Important: it can bind medications — keep it well away from meds and check with a pharmacist.
Buy Activated Charcoal at Lily & Loaf →
Comparison table: pick one (and don’t stack everything)
| If your reflux is mainly… | Start with | Why it’s a sensible first step | Give it a fair test | Hub page |
|---|---|---|---|---|
| Night-time burn / irritation | Slippery Elm | Comfort-style support; best paired with earlier, smaller dinners | 7–14 days | https://alanspicer.com/best-health-supplements/products/slippery-elm.html |
| “Food sits like a brick” then reflux follows | Enzymes + | A meal-based trial that’s easy to judge (don’t change 10 things at once) | 7–14 days | https://alanspicer.com/best-health-supplements/products/enzymes-plus.html |
| Bloating/gas pressure that pushes reflux up | Activated Charcoal (occasional) | Can help with gas pressure; timing away from meds matters | As needed | https://alanspicer.com/best-health-supplements/products/activated-charcoal.html |
| You want a gentle drink-format routine | Aloe Vera Juice | Easy adherence if capsules feel grim on GLP-1 | 2–4 weeks | https://alanspicer.com/best-health-supplements/products/aloe-vera-juice.html |
| You need a boring habit after meals | Peppermint Tea | Pairs well with slower eating and smaller portions (skip if peppermint worsens you) | 3–7 days | https://alanspicer.com/best-health-supplements/products/peppermint-herbal-tea.html |
Rule of thumb: change one variable at a time. Reflux is a detective game — if you stack five changes, you’ll never know what helped.
What NOT to do (trust booster)
- Don’t do massive “cleanse” routines. They often make GLP-1 guts angrier.
- Don’t eat the biggest meal late at night. This is the fastest way to trigger symptoms.
- Don’t ignore constipation and bloating. More pressure = more reflux.
- Don’t start multiple new supplements at once. Side effects become impossible to identify.
- Don’t push through severe symptoms. If you have severe pain, vomiting blood, black stools, chest pain, or can’t keep fluids down, get medical help urgently.
Timeline: what to expect (3 days / 2 weeks / 30 days)
First 3 days: Smaller, earlier meals + staying upright after eating is often the quickest win. Many people feel a noticeable reduction in night-time symptoms quickly.
By 2 weeks: If you’ve kept the routine consistent, you’ll know whether a single supplement trial is worth keeping — or whether timing/portion was the real fix.
By 30 days: You should have a boring system: predictable dinners, fewer reflux surprises, and a clear “this helps / this doesn’t” list.
Objections people have (and straight answers)
“Do I need supplements for reflux on GLP-1?”
Often, no. The biggest levers are meal size, meal timing, and not lying down after eating. Supplements can be a gentle add-on if you want one controlled trial.
“Isn’t charcoal risky?”
It can bind medications and reduce absorption — so timing matters. If you take prescription meds, speak to a pharmacist before using it, and keep it well away from meds.
“What if my reflux is really nausea?”
GLP-1 nausea and reflux can overlap. Start with the nausea plan here: https://alanspicer.com/nausea-on-glp1-what-actually-helps-uk/
“When should I stop?”
If any product worsens symptoms, stop. If you see no meaningful improvement after a fair trial window, simplify and focus on routine.
Calm CTAs (no hype)
If you want to browse everything I’ve built (guides + product pages), start here:
https://alanspicer.com/best-health-supplements/index.html
If you’re ordering from Lily & Loaf, use ALAN10 via the official discount page:
https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
Related reading
- Hub home (start here): https://alanspicer.com/best-health-supplements/index.html
- Best supplements for nausea (hub guide): https://alanspicer.com/best-health-supplements/best-supplements-for-nausea.html
- Best supplements for bloating (hub guide): https://alanspicer.com/best-health-supplements/best-supplements-for-bloating.html
- Digestive health hub: https://alanspicer.com/best-health-supplements/digestive-health.html
- Nausea on GLP-1 (UK): https://alanspicer.com/nausea-on-glp1-what-actually-helps-uk/
- Constipation on GLP-1 (UK): https://alanspicer.com/constipation-on-glp1-what-actually-helps-uk/
FAQs (snippet-first)
1) Why do I get heartburn on Mounjaro/Wegovy/Ozempic?
GLP-1 slows digestion, so food can sit longer. Bigger or later meals, bloating, and constipation can increase pressure and trigger reflux symptoms.
2) What’s the fastest fix for GLP-1 reflux?
Smaller meals, earlier dinners, slow eating, and staying upright for 2–3 hours after food. Many people notice improvement within a few days.
3) Should I stop GLP-1 if I have reflux?
Not automatically. Start with routine fixes. If symptoms are severe, persistent, or you have red flags (vomiting blood, black stools, chest pain), get medical advice urgently.
4) What can I take for reflux on GLP-1?
Food/timing changes come first. If you want one supplement trial, choose a gentle option like slippery elm or a meal-based option like enzymes, and test it for 1–2 weeks.
5) Can enzymes help reflux?
They can help if your reflux is linked to meals sitting heavy and slow digestion. It’s a reasonable, easy-to-judge trial for 1–2 weeks.
6) Does peppermint tea help reflux?
It helps some people settle after meals, but peppermint can worsen reflux for others. If it makes symptoms worse, skip it.
7) Can constipation cause reflux on GLP-1?
It can contribute by increasing pressure and bloating. Fixing constipation often reduces reflux flare-ups.
8) Is activated charcoal safe with medication?
It can bind medications and reduce absorption. If you take prescriptions, speak to a pharmacist and keep it well away from medication.
9) How long should I test a change?
Routine changes can help within days. Most supplement trials need 7–14 days (or longer for drink-format routines like aloe).
10) When should I worry about reflux symptoms?
Seek medical advice urgently for chest pain, vomiting blood, black stools, severe abdominal pain, dehydration, or inability to keep fluids down.
11) What’s the simplest “reflux-safe” GLP-1 dinner?
Smaller portion, protein-first, lower fat, and earlier. Keep it bland/simple if symptoms are flaring, and don’t lie down after eating.
12) Where can I browse your full supplement picks?
Start here: https://alanspicer.com/best-health-supplements/index.html
13) What’s the easiest way to save money on Lily & Loaf?
Use the code ALAN10 via the official discount page: https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
