In part one of this reflux series, we looked at classic reflux symptoms like heartburn and bloating, and how they relate to the nervous system, histamine intolerance, and gut health. But reflux does not always show up in obvious ways.
If you have a chronic cough, a sore throat that will not go away, or a strange lump-in-the-throat sensation, you might be dealing with laryngopharyngeal reflux, or LPR. Often called silent reflux, it does not come with typical heartburn but can have a huge impact on your voice, throat, ears, and overall comfort.
In this second part of the series, we are diving into what LPR is, how it links to the nervous system and what you can do to support your body gently and effectively.
What is laryngopharyngeal reflux (Silent Reflux)
LPR happens when stomach acid or digestive enzymes like pepsin travel all the way up the oesophagus and reach the throat or voice box. Unlike classic reflux, which stops in the chest and often causes heartburn, LPR can irritate tissues in the upper airway.
Common symptoms include:
- Chronic throat clearing or coughing
- A hoarse or raspy voice
- A sensation of a lump in the throat, also called globus
- Swallowing difficulties
- Postnasal drip or mucus in the throat
- Sore throat
- Ear pain with no infection present
These symptoms can come and go, and often get dismissed as allergies, stress, or even anxiety. But they can also point to a deeper digestive and nervous system issue.
The upper valve, and why it matters
There are two main valves involved in reflux. The lower oesophageal sphincter keeps stomach contents in the stomach. The upper oesophageal sphincter protects your throat and voice box. When both are not working well, acid and enzymes can reach the top of the airway.
This is what makes LPR so sneaky. You may not feel burning in your chest, but the sensitive tissues in your throat react strongly to even a small amount of reflux.
The vagus nerve and the brain-throat connection
The vagus nerve plays a major role in this. It controls both valves, the movement of food, and the reflexes that protect your airway. It also connects directly to the areas of the brain that control swallowing, breathing, and vocal tone.
When the vagus nerve is underactive or overstimulated, it may fail to close the upper valve properly, allowing digestive fluids to irritate the throat and airways.
This is where stress and nervous system dysregulation come in. If your body is stuck in fight or flight mode, vagus nerve function is reduced. Digestion slows, protective reflexes weaken, and your upper airway is more exposed to irritation.
If you also have histamine intolerance, this can add another layer. Histamine acts as a neurotransmitter and affects your nervous system directly. High histamine can increase reactivity, tighten muscles, and amplify symptoms like coughing, throat tension, and swallowing issues.
What LPR/Silent Reflux feels like day to day
LPR often feels like a mix of subtle and strange symptoms that are hard to pin down. You might find yourself:
- Needing to clear your throat all the time
- Waking up with a dry or sore throat
- Losing your voice more easily than others
- Feeling anxious or self-conscious when speaking
- Coughing after meals, even when you are not sick
- Experiencing unexplained ear fullness or discomfort
Because these symptoms do not look like “typical” reflux, they can be missed or dismissed.
Supporting the nervous system for relief
LPR/silent reflux is not just about acid. It is about how the nervous system controls and coordinates digestion, breathing, and protection of the airway. That means nervous system support is essential.
Here are a few ways to support your vagus nerve and calm your system:
- Belly breathing after meals and before bed helps improve vagus tone and support digestion
- Gargling with warm water can stimulate vagus nerve reflexes and support muscle tone in the throat
- Humming or singing gently supports vocal cord health and nervous system regulation
- Eating in a calm setting, chewing well, and allowing your body to rest after meals helps improve digestive flow
You can read more here: Anxiety and Histamine – Are they connected?
Lifestyle adjustments for LPR
Simple changes in how and when you eat can make a big difference in managing LPR. These tips support digestion, reduce upward pressure, and protect the airway:
- Eat smaller meals and avoid overeating
- Do not lie down for two to three hours after eating
- Elevate the head of your bed slightly to reduce nighttime reflux
- Avoid drinking a lot of water with meals
- Wait about one hour after eating before drinking full glasses of water
These strategies support both the digestive and nervous systems and may reduce the frequency and intensity of LPR symptoms.
Food and histamine considerations
For those with histamine intolerance, food choices can influence symptoms in multiple ways. Some high histamine or histamine liberating foods may increase irritation in the throat and gut or affect how the body manages inflammation.
You might also find that symptoms flare more when:
- You eat leftover or slow cooked foods
- You combine multiple histamine triggers in one day
- You eat late at night or under stress
Gentle eating patterns, calming food choices, and a steady rhythm can all help reduce the load on your system.
For more on how food and histamine work together, read: What is Histamine Intolerance?
Can SIBO be involved too?
Yes, it can. If there is bacterial overgrowth in the small intestine, it can lead to gas, pressure, and dysfunction throughout the digestive system. This can affect valve function, slow motility, and increase the risk of reflux, both classic and silent.
If you have symptoms like bloating, burping, or gut discomfort alongside LPR signs, consider reading more here:
What to do next
LPR is often underdiagnosed and misunderstood, but it is real and manageable. You do not need to wait until symptoms become severe to take action.
You might want to begin by:
- Breathing deeply after meals – Diaphragmatic Breathing
- Adjusting your eating schedule and meal size
- Raising the head of your bed
- Observing which foods or situations make symptoms worse
- Supporting your nervous system daily with small calming practices
These simple steps can make a real difference in how you feel.
Silent reflux is not really silent. It shows up in the voice, the throat and breathing, sometimes even the ears as pain. If you have histamine intolerance, nervous system sensitivity, or unexplained upper digestive symptoms, it is worth looking at the full picture.
This is not about one quick fix. It is about understanding how your body responds to stress, food, the environment and finding ways to gently support it every day.
Struggling to get answers about your histamine intolerance symptoms?
Watch my free Masterclass – The 5 Steps to Healing from Histamine Intolerance.
You will learn my 5-Step plan, the exact same method I used to recover from histamine intolerance. These 5 steps everyone with histamine intolerance must know to resolve all those confusing symptoms and get back to eating foods you love without fear!
Reflux and Histamine Intolerance: Part 1