The meal may be over, but for some, it may not be over. Heartburn, chest pain, belching, coughing, regurgitation-it is all part of the unpleasant picture for those with acidity or acid reflux. In fact, 20% of adults have chronic acid reflux, known as gastroesophageal reflux disease (GERD), a condition caused by the flow of contents from the stomach upward into the esophagus. What is behind the burn- a weakening or malfunctioning of a ring of muscle at the base of the lower esophageal sphincter (LES). When this does not close properly, any acid-containing contents of your stomach can flow back into the esophagus.
While antacids and other over-the-counter (OTC) medication can help tame stomach acid, dietary tweaks can reduce the frequency and intensity of symptoms such as heartburn. Here are some foods that can help you find relief from GERD. Your doctor or dietitian can help identify which specific foods may ease your heartburn.
Foods that help with acid reflux
1 OATMEAL– High-fiber foods make you feel full. That is a good thing, because you are less likely to overeat, which can contribute to heartburn. What is more, oatmeal in particular absorbs stomach acid. Other high-fiber options are whole-grain bread, brown rice, as well as green vegetables Remember fiber can not work unless there is enough fluid in your diet. So drink plenty of water.
2 BANANAS– This low-acid fruit can help neutralize stomach acid by coating an irritated esophageal lining. Not only bananas are alkaline, they are also rich in pectin-a soluble fiber that helps keeps food flowing nicely through the digestive tract. Other alkaline foods include melons, cauliflower, and almonds.
3 GREEN SALADS– Pile up your plate with green leafy vegetables as they are alkaline, so they are easy on the gut, and will not cause painful gas. Just resist the urge to add high-fat dressings or toppings such as onions which can trigger GERD.
4 YOGURT– Like milk, yogurt also acts as a temporary buffer, in soothing heartburn symptoms. Milk and yogurt coat the esophagus so you do not feel that acid irritating the lining. Yogurt is rich in probiotics, which promote a healthy balance of bacteria in your gut, helping with digestion. Opt for skim or low-fat varieties rather than those made from whole milk.
5 GINGER TEA– A cup or two a day may offer many benefits. Not only is this soothing drink alkaline, but it is also anti-inflammatory, which can help relieve gastroesophageal irritation and soothe the stomach Ginger can also help ease nausea-helpful for those vulnerable to vomiting during acid reflux episodes.
6 WATERMELON– This has a high water content (a whopping 92%), and it is alkaline, which can help counteract stomach acid. Watermelon also has powerful anti-inflammatory properties, which help ease digestion. Other vegetables that belong to the gut-friendly alkaline family include celery and cucumbers.
7 SWEET POTATO– Root vegetables-carrots and beets are two other-boast soluble fiber which is easy to digest. It also does a nice job of filling you up, so you do not overeat, which can lead to heartburn.
Other ways to avoid heartburn
- Maintain a healthy weight.
- Do not slouch when eating
- Avoid overeating and eat slowly
- Avoid tight-fitting clothes
- Workout wisely
Foods to avoid for acid reflux or heartburn
- Fried, fatty foods
- Citrus fruits
- Tomatoes
- Chocolate
- Peppermint
- Carbonated beverages
- Coffee
- Alcohol
Friends, hope this information will be useful for maintaining your health.
Waiting for your views on this blog.
Anil Malik
Mumbai, India
15th June 20