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A gut health specialist has shared crucial guidance on tackling a condition that plagues millions across Britain. Acid reflux and heartburn are believed to trouble more than a quarter of adults throughout Western Europe.

Acid reflux happens when stomach contents, including acid, flow back up into the gullet, while heartburn strikes when the acid meant to digest food and drink in the stomach escapes and travels upwards into the oesophagus.

Both conditions can prove incredibly distressing, with Dr Rossi, who commands an impressive following of over half a million on Instagram, describing them as 'no joke'. While often merely an unpleasant nuisance, the symptoms can become severe enough to disrupt some sufferers' everyday routines.

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According to charity Guts UK, the condition can trigger serious complications in certain individuals. One in 10 acid reflux patients develops Barrett's Oesophagus, a condition which, in extremely rare cases, can develop into cancer of the lower oesophagus, reports Surrey Live.

Dr Rossi outlined three straightforward measures that could significantly help those battling acid reflux and heartburn. She explained: "Struggling with acid reflux or heartburn, or know someone who is? It's really no joke.

"Now, some people are more genetically prone to it; others have a physical cause like a hiatus hernia. And then for many, it's down to a disorder of the gut-brain interaction.

"But, instead of reaching just for medication, I'm a gut health scientist and registered dietitian, and I've seen real success with these three first-line strategies:

"Finish eating at least three hours before bed. This gives time for food to move through your stomach instead of sitting heavy and pushing acid upwards through what we call the oesophageal sphincter, that little trapdoor at the top of your stomach.

"Avoid large meals. Big portions simply increase the pressure in your stomach and can force open that trapdoor. Instead, aim for smaller meals spread across the day.

"Address constipation and bloating. Both increase abdominal pressure and make reflux significantly worse. If these are issues for you, I'd start there. And if you have any of these red flags, please do speak to your GP straight away."

According to the NHS, the primary symptoms of acid reflux include:

• heartburn – a burning sensation in the middle of your chest
• an unpleasant sour taste in your mouth, caused by stomach acid

You may also have:

• a cough or hiccups that keep coming back
• a hoarse voice
• bad breath
• bloating and feeling sick

Symptoms typically intensify following meals, while lying flat and during bending movements. Beyond the dietary triggers Dr Rossi highlighted, numerous other factors can aggravate the condition.

Smoking, pregnancy, or carrying excess weight can all heighten symptoms, alongside stress and anxiety, a hiatus hernia, or stomach ulcers. A hiatus hernia occurs when a portion of your stomach pushes upwards into your chest cavity, while stomach ulcers - alternatively known as peptic or gastric ulcers - are painful lesions within the stomach lining.

Proton pump inhibitors are commonly prescribed to treat acid reflux and heartburn. Typically, these medications need to be taken over several weeks before any noticeable improvement is felt.