Free Reflux Pattern Checklist

But the same food can bring on reflux one day and not the next.

Reflux often follows the entire meal and the circumstances around it: how much and how fast you ate, how late you ate, and what you did afterwards.

This checklist is for you if:

• you've tracked foods before and couldn't see a pattern
• your reflux seems random or inconsistent
• you want a simple place to start, without keeping a diary every day

 Find clues to your pattern in 3 steps

1. Tick what usually applies  

Think about your last few bad reflux episodes. It takes about 2 minutes.

2. Count your ticks

There are five groups: big or fast meals, late eating and lying down, rich meals, drinks and irritants, and gas, bloating and bowels. The group with the most ticks gives you clues to your pattern.

3. Try a first step

Each group has a few small changes to try. Have a mixed pattern? Keep the optional episode log to explore it in more detail.

being perfect 

 A 3-page PDF you can fill in on screen or print:

• Reflux Pattern Checklist (page 1): tick what usually applies, with examples for every item so you know what to tick
• Your Pattern and First Steps (page 2): a few small changes to test for each group, one group at a time
• Reflux Episode Log (page 3, optional): for mixed patterns, or if you want more detail

The checklist can't diagnose the cause of your reflux.  It gives you somewhere practical to start, and a clearer idea of what to look at first in managing your symptoms.