Gastroesophageal reflux disease (GERD) is a condition that impacts both men and women, though men often face more intense symptoms and complications. Research indicates that men generally have higher levels of acid exposure and are nearly twice as likely to develop Barrett’s esophagus, a condition that can progress to esophageal cancer if untreated. Esophageal cancer is up to nine times more prevalent in men, who are also at greater risk of moving from chronic reflux to severe health issues.
Dr. Darryl Joffre, a gut health expert and nutritionist, recently discussed with a news outlet how GERD is becoming a “silent epidemic” among men and suggested possible solutions. “It’s not merely heartburn; it’s a systemic inflammation beginning in the gut that radiates throughout the body,” he explained.
A Contributing Factor
Modern lifestyles create a “pressure cooker” environment for men, according to Joffre. He attributes the rise in symptoms to chronic stress, insufficient sleep, and a diet high in processed foods, alcohol, and drugs. “This combination, along with a typical diet heavy in meat and ultra-processed items, leads to a perfect storm of ongoing inflammation, making men more susceptible to reflux compared to women,” he points out.
Interestingly, research suggests that even low-calorie processed foods might lead to weight gain and reduced testosterone levels in men. Poor eating habits, such as late-night meals, oversized portions, low fiber intake, and excessive caffeine consumption, also contribute to digestive issues. Many men also tend to skip meals or eat too quickly, often relying on convenience foods that lack essential nutrients.
Over time, Joffre warns, these habits cause what he describes as a “continuous acid attack” that damages the intestinal lining, allowing stomach acid to rise and converting normal cells in the esophagus into precancerous Barrett cells, thus heightening the risk of cancer.
The Role of Food
When discussing culprits among ultra-processed foods, Joffre identifies refined salt, sugar, and seed oils as three primary ingredients that exacerbate acid reflux symptoms. “Together, they cause intestinal inflammation, weakening digestion and the lower esophageal sphincter, which normally helps keep stomach acid in place,” he elaborates.
Joffre highlights that men often consume more coffee—often two to three cups daily on an empty stomach— which can exacerbate reflux. “Caffeine depletes your body’s minerals, dehydrates you, and leads to increased acidity, all factors that heighten the risk of reflux,” he adds.
Ultimately, he posits, “men need to adopt habits that support digestion and enhance gut health while moving away from quick fixes. If not, reflux issues are likely to worsen, becoming harder to treat.”
Biological Factors
Joffre also mentions several biological differences between genders that may make men more vulnerable to severe gastrointestinal diseases. “Men generally produce less mucus and saliva, which serve as natural defenses against acid reflux,” he points out. This lack of protection can lead to significant tissue damage, caused by acid exposure, resulting in long-term complications. Men are also more likely to carry visceral fat, which adds pressure on the stomach and pushes acid upwards.
Hormones play a role as well. Joffre notes that estrogen in women may help protect the esophagus by enhancing blood flow and repairing tissues. Men, however, have less natural protection, posing an increased challenge when it comes to recovery from repeated acid exposure.
Steps to Improve Digestive Health
Joffre shares several recommendations to help men reduce their risk for reflux:
1. Stop Eating Early
“One major yet often overlooked trigger for acid reflux is eating too close to bedtime,” Joffre states. When lying down after eating, gravity can’t keep stomach acid in its correct place, making it more prone to flow back up.
2. Avoid Common Triggers
Joffre lists common triggers like garlic, onions, spicy foods, alcohol, chocolate, caffeine, citrus fruits, and carbonated beverages, explaining that these can weaken the lower esophageal sphincter, leading to inflammation and heartburn.
3. Stay Hydrated
Starting the day with warm lemon water or herbal teas like slippery elm can be beneficial, helping to soothe the gastrointestinal tract. Staying hydrated throughout the day is also crucial.
4. Connect with Nature
Engaging in simple activities like walking barefoot or taking deep breaths outdoors can enhance gut health. Joffre encourages outdoor movement after meals instead of opting for late-night snacks.
5. Manage Stress for Better Sleep
Poor sleep leads to higher cortisol levels, which can negatively affect digestion. “In a constant state of stress, your body prioritizes survival over digestion,” Joffre explains. This can lead to various digestive issues, including reflux.
If one wants to naturally treat reflux, it’s essential to shift not only dietary habits but overall lifestyle practices. Joffre emphasizes the significance of quality sleep and effective stress management in healing gut health and controlling stomach acid.
