I was stuck on omeprazole and lansoprazole pills for nine years thanks to crippling heartburn. Now I’m symptom-free – because of a simple diet change: SAM TREADWAY

Published: 07:31 EDT, 21 October 2026 | Updated: 07:41 EDT, 21 October 2026

A kebab at 3am. That was a standard meal for me during my college years. Like so many young students, my diet was appalling.

I was living on a shoestring, which meant cheap, processed food – and plenty of it. I drank heavily and my sleeping pattern was all over the place.

Looking back now, as a scientist who specializes in gut issues, I realize it was a recipe for disaster.

Before long, I was suffering from severe heartburn – the burning pain in the chest and throat that comes when stomach acid escapes upwards into the esophagus, the tube that carries food to the stomach.

It was relentless and I’d feel nauseous. So I went to my doctor, who prescribed a proton pump inhibitor, or PPI. These drugs, which include omeprazole and lansoprazole, work by switching off the tiny pumps in the stomach lining that produce acid. Almost overnight, my symptoms vanished.

But I also knew I shouldn’t stay on them for too long.

Stomach acid may be uncomfortable when it rises into the esophagus but it’s one of the body’s first lines of defense, killing bugs that enter through the mouth. Suppress it for years and you become more vulnerable to gut infections, including the potentially dangerous bacterium C. difficile.

As a scientist who specializes in gut issues, I realize my lifestyle as a student was a recipe for disaster, writes Sam Treadway

PPIs can also interfere with how the body absorbs minerals, leading to low magnesium levels and, studies suggest, thinning bones and a higher risk of fractures. There is growing evidence they disrupt the balance of bacteria in the gut, too – potentially raising the risk of certain cancers and even dementia.

In the US, almost 50 million prescriptions for omeprazole alone are issued every year, making it the second most dispensed drug in the country.

Despite knowing all this, I stayed on them for nine years.

Why? Firstly, because the tablets did their job too well. The medication meant I didn’t get any symptoms – no flare-ups, no pain. It was far easier than getting to the bottom of what was causing it.

Secondly, the few times I did try to quit, the heartburn came roaring back worse than ever. This is a well-known effect called rebound – after months of suppression, when the drug is withdrawn the stomach overcompensates and floods itself with acid.

It didn’t help that my doctor never asked if I wanted to come off them. I kept filling that repeat prescription without question.

So it was that, nearly a decade on, I was in the ironic position of researching the causes and treatments of heartburn at the Functional Gut Clinic in Manchester, England, while suffering from it myself.

What finally changed things was a study. A few years ago I was involved in research looking at how to help people come off PPIs. Instead of simply stopping, participants followed a structured regime with the over-the-counter treatment alginate, taking it after each meal and before bed.

Alginate has got a bad rap, with doctors and patients often dismissing it as ineffective. That isn’t quite true. It doesn’t turn off acid production, like PPIs do, but it creates a protective layer on top of the stomach contents, stopping acid splashing up into the esophagus.

After months of suppression, the stomach overcompensates and floods itself with acid when omeprazole is withdrawn

However, alginate is not enough on its own to fix heartburn.

One of the most effective ways to banish the condition is to change your diet and lifestyle.

Spicy or fatty foods – such as takeout – all make it worse, as do sodas, caffeine, alcohol and smoking. Carrying extra weight raises the risk, too, and eating just before bed makes night-time symptoms more likely.

Cutting out these habits can make a massive difference and, combined with alginate, might allow patients to quit PPIs without the horrid rebound.

But I wasn’t practicing what I preached. Working long hours, I was often eating ready meals or takeout just before bed. Realizing how ridiculous this was, I began following the regime myself. I turned to home-cooked meals rich in fruit and vegetables and low in processed foods, and stopped eating big meals late at night.

The results stunned me. Within about ten days my heartburn had gone – without the brutal rebound I’d suffered every time before.

I’m writing this because I believe far more people need to know that PPIs are not the only option.

Let me be clear: for some patients, these drugs are essential. Many people who take medicines such as anti-inflammatories need PPIs to protect them from dangerous stomach ulcers.

Severe heartburn can also damage the lining of the food pipe, leading to a condition called Barrett’s esophagus in which cells change, raising the risk of cancer.

For those patients, PPIs are entirely appropriate and nobody should stop taking them without speaking to their doctor.

But they are the minority. Many people who see their doctor with heartburn have mild to moderate symptoms and likely no damage to the esophagus at all.

PPIs are extremely good at masking those symptoms. That’s the problem. When a pill takes the pain away, there’s little incentive to tackle the cause. The medication becomes a crutch.

Most patients should only ever need a short course, typically four weeks. Instead, they are routinely put on PPIs and forgotten about, exactly as I was.

In a recent study, commissioned by the Functional Gut Clinic, we found that more than nine in ten heartburn patients are prescribed PPIs – but only a quarter are given dietary advice.

We also found that one in 50 patients remained on PPIs for over a decade.

These drugs should never be the first step. For most people, that should be a conversation about lifestyle and, if needed, a simple over-the-counter remedy.

That’s why we’re now running a new trial comparing the two approaches head-to-head. Half the participants receive a PPI as normal. If they respond after a month, they continue for five more months. The other half take alginate four times a day – after their three main meals and before bed.

If we can prove that this approach is as effective as PPIs (and we won’t know that for sure until the study is complete) the next step is a bigger trial – and, I hope, a shift in how we treat heartburn.

Today, at the age of 36, I don’t get heartburn at all. I eat sensibly, I leave time between my last meal and bed, and my stomach behaves itself.

Looking back, I feel slightly foolish that it took me nine years, and a research project, to get here.

The answer was there all along – and it wasn’t a long-term course of PPIs.

For information on the Functional Gut Clinic’s digestive health research visit: www.thefunctionalgutclinic.com/trials

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