Now we hear so many people complaining about acid reflux, right?
Acid Reflux or heart burn also known as Gastroesophageal Reflux is one of the most common digestive concerns, thisis when the food that’s meant to be in the stomach is actually making its way up through the tube again causing irritation and with time can cause inflammation and graduate into a serious condition like cancer.
The conventional belief about acid reflux is that there is an over production of acid that splashes back or moves upwards after eating causing the warm sensation or discomfort of heartburn.
What you think is the conventional treatment for it? Your acid blocking medications? You are wrong!
Adequate amount of acid has a preventive function in the gut, it helps to keeps the oesophageal sphincter shut when you not eating food and prevents the food from moving backwards causing acid reflux something we often see with low stomach acid which causes your acid reflux.
Let’s look at some causes of acid reflux:
- Certain foods such irritate the stomach lining signaling the lower esophageal sphincter (LES) to remain open which lead to acid reflux.
- Eating food too quickly can put a lot of pressure on the stomach and lead to a slower digestion.
- Low stomach acid / bacterial growth: poor digestion and bacterial overgrowth can lead to food intolerances which create gas that puts pressure on the stomach.
- Hiatal hernia: the stomach is pushed unto the diaphragm which inhibits the locking of the LES which causes acid reflux.
- Stress: when you under stress you tend to reduce the para sympathetic tone which is responsible for digestion andacid reflux is an issue of motility, inacid reflux the food and acid travel upwards and not downwards like it actually should.
Some fun facts regarding acid reflux!
Fun Fact 1: Obesity is highly related to Acid Reflux! The higher the BMR the higher the likelihood of Acid Reflux.
Fun Fact 2: women have less stomach acid production than men so they may be more prone toacid reflux that is caused by lower stomach acid
Acid Reflux foods to avoid:
- Avoid highly acidic foods such as spicy foods, tomatoes, garlic, onion, eggplant, peppers.
- Avoid ice cold drinks
- Avoid Carbonated Beverages.
- Avoid Alcohol consumption.
- Avoid deep fried food.
- Avoid Tobacco.
- Avoid caffeine and sugar.
- Avoid food you are allergic and sensitive to!
What to avoid in acidity?
- Avoid lying down for several hours after eating
- Avoid overeating.
- Avoid wearing tight, restrictive clothing while eating and digesting
- Stay upright and avoid vigorous activity soon after eating
- Avoid eating close to bedtime
Acidity control food:
- Eat bitter foods that help secrete the digestive juices such as dandelion greens, dandelion tea, spinach, fennel, ginger, turmeric, kale.
- Can start the day with lime water
- Increase vegetables intake
- Consume apple cider vinegar in luke warm water before meals
- Try fennel water
- D-Limonene which is an extract from the citrus fruit. Acts as a pro-kinetic that help the stomach and the intestines to move so food doesn’t sit there
- DGL stands foe de-glycerate licorice root that is chewed before meals to help prevent reflux and also help heal the esophageal lining which may be irritated due to the acid that moves upwards
- Increase unprocessed whole foods, plant-based foods, fruits, vegetables, lean protein and nuts.
- IncludeChamomile tea
- Include probiotics for healthy gut microbiome
- Umbeshi Plums
Diet Plan for Acid Reflux:
We have an elimination diet that implies to remove the foods that irritate the gut, add foods that can heal the gut. The elimination diet can help with weight loss which is a trigger foracid reflux.
Besides honoring the sacred act of eating focus on:
- Eat small meals
- Think about your food before you start eating, visualizing and anticipating help release digestive juices
- Minimize stress during meals
- Chew food slowly savoring every bite
- Lose weight incase overweight
Struggling with acid reflux? Discover surprising foods that can help! Contact now for personalized nutritional advice from Karishmma Chawla
