We all have been there – that uncomfortable burning sensation that comes after eating. Heartburn is very common, but that doesn’t mean you have to suffer from it. Many people experience occasional heartburn or acid reflux. In simple words, acid reflux or heartburn occurs when there is acid backflow from the stomach into the esophagus. Left untreated, it can develop into more severe problems.
The food you eat affects the amount of acid your stomach produces. Therefore, eating the right food is the key to controlling acid reflux or GERD, also known as Gastroesophageal Reflux Disease, a chronic form of acid reflux.
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Ginger
Due to its medicinal and anti-inflammatory properties, ginger is one of the best digestive aids. In addition, ginger has alkaline properties. As a result, it falls on the opposite side of acidic foods, making it a natural treatment for heartburn. You can grate ginger and add it to smoothies, soups, stir fry, or even drink ginger tea to ease the symptoms.
Vegetables And Fruits
Almost all vegetables and fruits reduce stomach acid. Green and root vegetables are high in fiber, making you feel full, so you don’t overeat. However, some vegetables and fruits may cause heartburn. For instance, Garlic can upset your stomach and cause heartburn, and the same goes with onion. On the other hand, citrus fruits like orange or grapefruit are also high acid foods. Therefore, you should avoid them if you experience acid reflux more often.
To minimize the symptoms, try eating carrots, beets, broccoli, green beans, and sweet potatoes. For fruits, you can eat bananas, melons, pears, and apples.
Yogurt
Yogurt has many health benefits, and it can soothe an upset stomach and is also a great source of protein. In case you don’t know, yogurt is also a probiotic, a class of foods with living microorganisms that maintain good bacteria in the body.
Lean Meats And Seafood
Eating lean meats can reduce the symptoms of acid reflux. You can eat lean meats like turkey, fish, chicken, and seafood. However, make sure you don’t kill the goodness in lean meats by cooking them incorrectly. The healthiest way to cook lean meats is poached, broiled, grilled, or baked.
Legumes
Legumes are a group of vegetables that includes peas, beans, and lentils. These are low in fat, high in nutrients like potassium, folate, magnesium, and iron, and have no cholesterol. Other than this, legumes are also high on fibers. You can eat legumes in lentil soup, bean salad, or couscous with lemon and peas.
Healthy Fats
Though you have to limit your fat intake to minimize acid reflux symptoms, fat is essential. There are different types of fat, and your body requires only good fats. Healthy fats reduce cholesterol in the body and promote heart health. Reduce your intake of trans fat or saturated fats and replace them with unsaturated fat.
Sources of healthy fats include walnuts, fish, flaxseed, olive oil, soy products, sunflower oil, sesame oil, etc.
Plant-Based Milk
Full-fat dairy milk triggers acid reflux symptoms, and many people also have difficulty digesting it. On the other hand, non-dairy milk can help provide relief to these symptoms. Almond milk is alkaline, lowering stomach acidity, and soy milk is also a great alternative to cow’s milk.
Herbal Tea
Black tea and coffee contain caffeine which can trigger acid reflux symptoms. Certain herbal teas like ginger, chamomile, or licorice soothe an upset stomach and provide relief.
Eat Small Portions Of A Meal
Eating large meals can cause acid reflux more often. If you stuff your stomach with food, cut down 20%. Eating small portions is a tried and tested method for preventing acid reflux symptoms. Moreover, eating less also helps you lose weight.
Add Fiber To Your Diet
According to the dieticians, the more fiber you eat, the less likely you will experience acid reflux. For this, eat fruits, whole grains, brown rice, chickpeas, kidney beans, nuts, and oatmeal.
Understand Your Symptoms
Many people experience indigestion or heartburn after eating spicy food, tomato products, and citrus fruits. If that’s your case, pay attention to the diet you’re having and eliminate food items after which you feel heartburn.
Don’t Eat Just Before Going To Bed.
No, don’t lie down to that cozy bed just after having your meal. It’s best to eat two to three hours before your bedtime so you get enough time to digest the food.
Summing Up
Almost every one of us is familiar with the uncomfortable situation of heartburn and indigestion. However, the good news is, you can control the symptoms if you know what’s causing them. Sometimes certain medicines you’re taking are also to be blamed. If that’s the case, meet your doctor and seek a solution.
