Anti-reflux nutrition during Sanremo: protecting the voice through what you eat

For many professional singers, gastroesophageal reflux and laryngeal irritation are a real risk—especially under conditions of stress, irregular schedules, and the intense pace of the Sanremo Festival.

Proper nutritional management during Festival days can make the difference between a free, responsive voice and one that feels “tight,” irritated, thick, or vulnerable to performance drops.

1. Why reflux is so common during the Festival

At Sanremo, several factors combine to increase the likelihood of reflux:

• disrupted schedules (performances end very late)

• irregular meals, often eaten quickly

• emotional stress that slows digestion

• abdominal and diaphragmatic tension

• reduced sleep

• prolonged sitting during waiting times and interviews

All of this increases pressure on the gastroesophageal area and risks irritating the vocal folds and mucosa.

2. Strategic nutrition: what to eat during Festival days

The diet should be low-acid, anti-inflammatory, and easy to digest.

Recommended foods

• Complex carbohydrates: rice, quinoa, light flours

• Sweet, well-cooked vegetables: carrots, zucchini, pumpkin

• Non-acidic fruit: apple, pear, banana (excellent pre-performance snack)

• Lean proteins: chicken, light fish, tofu

• Healthy fats: avocado, extra virgin olive oil

• Non-acidic herbal teas: chamomile, mallow, mild ginger

• Water in frequent small sips

Foods helpful for soothing the stomach

• Plain crackers

• Yogurt (if tolerated)

• Non-acidic plant-based milk (oat, almond)

• Honey in small amounts (soothes the mucosa)

3. Foods to strictly avoid before performing

Main “no” categories: fried foods, very spicy foods, coffee on an empty stomach, tomato, citrus fruits, chocolate, mint (relaxes the esophageal sphincter), carbonated drinks, alcohol.

Performance-related “no’s”: very heavy or bulky foods in the two hours before going live; high-fat meals; sugary snacks that lead to subsequent energy crashes.

4. Meal timing in relation to the performance

During Sanremo, schedules change constantly. The key is to avoid being either too full or too hungry.

Simple strategy

• Small meal 2–3 hours before performing (protein + light carbohydrates)

• Functional snack 40–60 minutes before (apple, banana, crackers, light yogurt)

• Water in sips—never full glasses

This helps prevent bloating, reflux, energy drops, and diaphragmatic tension.

5. Smart hydration: essential for vocal mucosa

The vocal fold mucosa needs consistent hydration in the 24–48 hours prior—not just in the hour before singing.

Rules

• Drink small sips throughout the day

• Avoid very cold water

• Avoid acidic or irritating herbal teas

• Increase fluid intake in the two days before going live

A hydrated larynx vibrates better, fatigues less, and handles adrenaline more effectively.

6. Post-performance strategies to reduce nighttime reflux

Sanremo nights end late—this is when risk is highest.

Ideal routine

• Wait 30–40 minutes before eating

• Choose a light meal (carbohydrates + vegetables + lean protein)

• Avoid lying down for the next 2 hours

• Practice slow diaphragmatic breathing to reduce abdominal pressure

• Avoid fatty or acidic foods at night

Good nighttime digestion protects the voice for the following day.

7. Helpful supports (supplements and habits)

Supplements (general, non-pharmacological): non-acidic aloe vera, mallow, deglycyrrhizinated licorice, zinc–carnosine, gentle probiotics.

Behavioral habits

• Small, frequent meals

• Chew slowly

• Avoid tight clothing around the diaphragm

• Walk 5–10 minutes after meals

Nutrition is not a side detail of performance—it is a technical component that affects vibration, resonance, timbral quality, energy, and laryngeal freedom.

Protecting the stomach means protecting the voice—and the artist.

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Valentina Carlile - Osteopath specializing in Osteopathy for Voice and Speech Disorders since 2002. For information and bookings, visit the Contact page.

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