Lisa McPherson Nutrition

06/01/2026

January healthy eating isn’t the same when you have reflux
Even foods that are “good for you” can cause problems.

January often becomes about cutting foods out.
x Gluten. x Dairy x Sugar x Carbs
But when you remove foods, you also remove nutrients.

And if you have acid reflux, even “healthy” foods can be problematic...

No to tomato soup
No to citrus fruits like lemon, lime, orange, grapefruit, pineapple

Add in long term PPI use to help manage your reflux— like omeprazole (which can reduce absorption of certain nutrients like B12 and magnesium) and suddenly your body is running on empty while you’re trying to be “healthy.”

These are the kinds of conversation we have inside the Reflux Relief Hub. A supportive space to be alongside others navigating reflux too. To join click the link in the comments

03/01/2026

Christmas comes, routines slip, reflux flares, and the omeprazole gets restarted “just for now”. Before you know it, another year has passed.

If you’re realising that a PPI has been part of your life for far longer than you ever expected, this blog looks at what long-term use can mean — and why it’s worth understanding the bigger picture.

Link is in the comments

13/12/2025

I had 2 clients not turn up for their appointments this week… and honestly? I’m happy about it. Why?

Yep. Old me would have been irritated.
I’d have thought “How can you forget? This messes up my day.”

But December is chaos, isn’t it?

More to remember.
More plates spinning.
More expectations.
More pressure.

And if you’re peri-menopausal or menopausal, those extra demands can feel like the final straw — the thing that tips your nervous system, your digestion, your sleep… everything.

What I’ve learned (the hard way, and through coaching training) is this:

👉 It’s not always the event that impacts your health.
👉 It’s how your body and mind respond to it.

So when someone doesn’t show up now, I pause and reframe.
Instead of frustration, I ask myself:

“I’ve been given the gift of time… what do I want to do with it?”

Today, that gift meant finishing a one-page podcast pitch sheet I’ve been meaning to do for weeks — topics, questions, reflux conversations I know need to be heard.
Because of that unexpected space, it’s now done before I even planned to use it.

And honestly? That feels amazing!

So many of the women and men I work with are stuck in constant reaction mode — rushing, apologising, holding it all together — while their reflux, digestion, and hormones quietly scream for a nervous system that feels safer.

What’s one thing you’ll do differently this week if you start to feel yourself getting annoyed?

Pause. Breathe. Reframe. Walk away.
Whatever comes to mind — share it below

12/12/2025

Many people with reflux don’t actually drink “too much” at Christmas. They drink the wrong combination...

Alcohol relaxes the valve that keeps stomach acid down.
Fizzy mixers increase pressure in the stomach.
Add caffeine from festive coffees or hot chocolates and suddenly one drink feels like too many.

What can help:
– choosing vodka or gin instead of prosecco
– using still mixers rather than fizzy ones
– skipping citrus garnishes
– sipping slowly
– alternating drinks with water

You don’t need to avoid socialising — but you do need to stack the odds in your favour.

I’ve written a blog on how to party without the pain this festive season..

Click the link in the comments to read the full blog

11/12/2025

The festive season is supposed to feel joyful — sparkly lights, cosy nights out, food you look forward to all year. But when you have reflux...

December can feel like one long b***y trap. One wrong drink, one rich meal, one late night too many… and suddenly you’re the one lying awake, swallowing acid, coughing, chest burning, and wondering why your body can’t just let you enjoy yourself.

If you’re tired of choosing between fun and fear, this is your guide to getting through the celebrations without paying for it later. Let’s help you party — without the pain.

The festive season is supposed to feel joyful — sparkly lights, cosy nights out, food you look forward to all year. But when you have reflux? December can feel like one long b***y trap. One wrong drink, one rich meal, one late night too many… and suddenly you’re the one lying awake, swallowing...

09/12/2025

Acid Reflux?

You don’t need to avoid parties.
You don’t need to live on plain chicken and water.
You don’t need to stay home while everyone else celebrates.

You can enjoy the season — fully, confidently, comfortably — when you understand your triggers and have simple strategies for managing them. And you don’t have to figure it out by yourself.

That’s exactly why I created my WhatsApp group:
The Reflux Relief Hub.

Inside, you’ll get:
Practical swaps for drinks, parties, and dinners out
A safe space to ask questions when symptoms flare
Bite-sized coaching
A community that understands exactly what you’re going through

If you want this December to feel different — join us.

03/12/2025

Does your reflux always seem to flare exactly when everyone else is tucking into mince pies, mulled wine, and roast dinners?

If December feels like a minefield for your digestion… you’re not imagining it. The festive season is supposed to feel magical — not like you’re bracing for the heartburn you know is coming.

And when everyone around you is eating and drinking without a second thought, it can feel incredibly isolating (and honestly a bit unfair).

Those seasonal favourites — the creamy desserts, the fatty meats, the cocktails — all have one sneaky thing in common:
They relax the lower oesophageal sphincter (LES), the little muscle that’s meant to keep stomach acid where it belongs.

When it loosens, reflux becomes almost unavoidable… especially if you’re already sensitive.

But here’s the encouraging part: you can move through the festive season feeling more in control, with fewer flare-ups and way more confidence about what your body can handle.

And if you’d love some extra support while you’re navigating all of this…

Join my free WhatsApp group — a supportive space for anyone dealing with regular reflux, whether you’re on PPIs (like Omeprazole or Lansoprazole) or managing symptoms naturally.

Inside the community you can:

• Ask questions in real time when you’re unsure about triggers
• Connect with people who actually get what reflux feels like
• Feel supported so you don't feel alone navigating reflux

Link to join is in the comments

01/12/2025

Does your coffee give you a boost… and then heartburn?.
Caffeine is a sneaky trigger because it relaxes the LES — the muscle that keeps acid where it belongs.

Once it loosens, reflux slips through much more easily, especially if your gut’s already on edge.

And those afternoon coffees or cosy evening hot chocolates?

They can quietly turn into night time symptoms that ruin your sleep.

You don’t have to quit everything you love — just make a few smart swaps.

Cut back later in the day and try some caffeine free options like decaff coffee, ginger, chamomile, or rooibos tea.

If you need some inspiration about what to have instead of coffee, download my free ebook - What to Drink with Acid Reflux. Link is in the comments

24/10/2025

17/10/2025

As the nights draw in and the weather cools down, there’s nothing better than wrapping your hands around a warm mug of hot chocolate. It’s one of those little rituals that instantly brings comfort — sweet, soothing, and cosy.

But if you live with reflux, you may have learned the hard way that many seasonal favourites, especially anything containing chocolate, can quickly turn that comforting feeling into discomfort.

Suddenly that indulgent sip doesn’t feel worth it anymore. Read my latest blog to find out why hot chocolate triggers your acid reflux and how you can avoid it without depriving yourself.

15/10/2025

Do you suffer from acid reflux and wonder what's 'safe' to drink?
Download my free guide today! Link is in the comments 😉

08/10/2025

“I don't know what to eat anymore.” Sound familiar?
That’s what Helen said to me on our first call.

Every meal had become a guessing game. She had been to the GP and had investigations. She’d tried cutting things out and taking random supplements… but it just left her more confused (and honestly, a bit scared of food).

When we started working together, Helen just wanted to understand her digestion and what to eat to avoid symptoms.

Together, we unpacked what was really going on with her diet and lifestyle. We worked on building new daily habits to support her digestion that fitted into her life.

A few month later, she told me:

“I’ve learnt so much about digestion and myself. I’m now conscious of what I’m eating and why. And somehow, I’ve lost over a stone in weight without even trying.”

That’s what happens when you stop fighting your gut and start listening to it.

If you’re feeling confused, reactive, or anxious around food — let's have a chat.

Book a free Food Freedom Call to find out how I can help you get clear on your triggers and feel confident eating again — just like Helen did.