Acidity is bothersome as it is, and when it is accompanied by acid reflux, it's even worse. Reflux happens acid content in the stomach flows back up to the inflamed oesophagus. It causes nausea, heartburn and general discomfort with pain in many body parts, especially when lying down after a meal. If you have ever experienced it, you know what we are talking about. We already know that the food that we ate last is the cause of the acidity we grapple with later. If food is the culprit, food is also the solution.
We got some expert tips to tackle acid reflux with a good diet and eating habits. Dietitian Kanupreet Arora Narang shared some dos and don'ts in your diet to prevent and manage acid reflux effectively. Let's check it out.
Also Read: 12 Amazing Home Remedies For Acidity
Here're 6 Best Foods For Acid Reflux:
Milk undergoes a fermentation process to turn into curd, which is used to make buttermilk. This drink contains lactic acid, which is known to curb acid reflux down. Dietitian Kanupreet shared an easy recipe to make buttermilk. Take 2 tablespoons of curd, mix with some water, and season with salt, roasted jeera and black pepper.
2. Coconut water
Coconut water is excellent for acidity as it contains electrolytes like potassium, and maintains pH balance in the body. The expert recommends having fresh coconut water only.
3. Ginger lemon water
Ginger contains phenolic compounds that relieve gastrointestinal irritation and lemon helps with its alkalising properties. Make ginger lemon water by boiling half an inch piece of ginger in some water. Pass it through a sieve and mix some lemon water. You can also add honey to sweeten it.
4. Cucumber water
Cucumber cools down the body and provides relief from a burning sensation. Take half a glass of water, add 1 fresh chopped cucumber piece, some mint leaves, and 2-3 drops of lemon water. Season with salt and black pepper powder. Blend in a grinder to make cucumber water.
5. Rosemary and chamomile tea
Both herbs have a soothing effect. To make this tea, first, boil water in a pan. Then add equal parts of chamomile tea leaves and rosemary tea leaves, turn off the gas, cover the pan and let it simmer for a few minutes. Strain and drink warm.
6. Ajwain saunf water
Both ajwain and saunf are known to ease digestion and prevent issues like acidity. Boil 1/4 tsp of ajwain seeds, and 1/4 tsp of saunf in around 300 ml water. Make sure to boil water well so that all the properties of the spices seep into the water.
Also Read: 6 Fruits To Combat Acid Reflux Stress
Here're 6 Worst Foods For Acid Reflux
Dietitian Kanupreet Arora Narang listed down some foods that are a big no-no to preventing and managing acidity.
The high caffeine content in tea and coffee makes acidity worse. The worst is to start the day with these beverages. The expert suggests drinking lemon water in the morning instead.
First, the cocoa powder in chocolates is acidic, and second, it increases the production of serotonin in the body, which may cause pushback of the gastric content. So avoid this sweet if you often complain about acid reflux.
3. Carbonated beverages
Carbonated drinks like cold drinks and soda may misbalance intra-oesophageal pH for some time. So, it's best to avoid it when feeling acidic.
4. Chilli and garlic
Spicy and acidic foods like garlic tend to irritate the oesophagus. If you are already suffering from acidity, it's best to eliminate these from your diet.
According to a study published in the National Library of Medicine, excessive alcohol consumption can cause oesophageal irritation and mucosal damage, leading to acidity in the body.
Also Read: 5 Ways To Keep The Risk Of Acid Reflux At Bay
Acid reflux can make you very uncomfortable. Tackle it with a good dietary routine. Sit upright while eating and maintain a 3-4 hours gap between the last meal and sleep. Eat slowly and follow portion control. After every meal, walk at least 1000 steps for around 10 minutes.