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May 26, 2022 By Madhu Soni Leave a Comment

6 Foods That Help Reduce Acid Reflux

reduce acid refluxEver felt that burning sensation in your chest after a big meal or when you eat after a long gap? That feeling is known as acid reflux. Acid reflux is a condition where the acid content of the stomach flows up to the esophagus and pushes the food out from the mouth.

This is often called a heartburn but has nothing to do with the heart. One of the major reasons for this condition is a weak lower esophageal sphincter – which acts like a valve to prevent the food in the stomach from going back to the food pipe. Besides this, other factors contributing are excessive caffeine intakes, erratic meal patterns, eating in large portions, excessive junk food, sleeping immediately after meals and obesity, etc.

How Can You Reduce Acid Reflux?

Modifying our diet is the easiest way to reduce acid reflux. Try these simple and easily available foods from your kitchen to get some relief.

1. Fruits
Alkaline food will help to reduce the backflow of acid and fruits are the best example. Fruits like bananas, watermelon, pomegranate and cantaloupe help to neutralize the acid content and numb the effects of reflux. Banana is a natural antacid. The high fiber content of fruits helps to improve the digestion and ward off indigestion.

2. Herbal tea
Herbal tea with ginger, licorice, mint and Tulsi [Holy Basil] helps to curb acidity. Ginger has anti inflammatory properties and along with Mint leaves, stimulates the digestive system to produce more bile for better digestion. Ginger has the capability to destroy the acidity triggering pylori bacteria. Licorice is said to increase the mucus lining on the esophagus and thus have a calm effect on the stomach. Tulsi leaves are a natural cure for acidity and burning sensation in the stomach.

3. Curd & Buttermilk
Curd is a probiotic which help in digestion and has a soothing effect on the stomach. It keeps discomfort at bay. Being a good source of protein it helps digest the food and boost the immune system.

Cold buttermilk is a good antidote for acidity. The good bacteria in buttermilk helps in digesting the food well and prevents bloating and gas formation which eventually leads to acid reflux. Adding a pinch of jeera powder and pepper makes it more beneficial.

4. Coconut Water
One of the lesser known reasons for acid reflux is less intake of water. Sipping on coconut water is a great way to stay hydrated. Coconut water is rich in potassium which regulates the pH balance crucial for acid reflux. Having coconut water daily helps to reduce bloating drastically.

5. Aloe Vera
The antibacterial compounds of Aloe Vera fight the bad bacteria in the digestive system which cause bloating and belching. The bad bacteria present not only weaken the digestive system but also reduces the digestion ability of the body. Aloe Vera juice and gels work very well on acid reflux condition. Aloe Vera soft gel and powder can also be tried.

6. Lemon Water
Although lemons are acidic in nature, they have an alkaline effect on the stomach and help in neutralizing the acid and thus reduce acid reflux. For better results, replace the sugar with rock salt in the lemon water and feel instant relief. Lemons are rich in Vitamin C, which help fight infection and boost immunity.

Was this article helpful? Do you have your own home remedy? Want to know more? Drop us your thoughts and queries in the comments below!

For more tips on how to reduce acid reflux, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

February 27, 2022 By Priyanka Mangla 1 Comment

Can Yogurt Help You Curb Acid Reflux?

curb acid reflux People often complain of symptoms such as chest heaviness, burning in the sternal region (heartburn), frequent burping and sour belching, water brash, feeling as if food is stuck in the throat after swallowing and frequent pain in the throat. All these happen when stomach acid or bile irritates the food pipe lining. When prolonged, these symptoms may progress and lead to other complications.

What Causes Acid Reflux? 

  • Stress, worry, anxiety, tension
  • Overeating, large meals or long gaps between meals
  • Obesity
  • Alcohol and smoking 
  • Certain drugs like aspirin, antibiotics, painkillers, etc.
  • Bending, lying down or physical exertion soon after eating
  • After eating certain foods like onion, coffee, tea, tomatoes, citrus fruits, spicy food, chilies, deep fried food and aerated drinks.

I have found many people start taking a PPI (proton pump inhibitors) and keep continuing it for long because they find that as soon as they stop it, the symptoms recur. It’s quite clear that GERD, to some extent, is a lifestyle disorder and if taken care of, we can easily manage it. PPIs/antacids are not at all a solution for it. Moreover, their usage for a long term is going to harm the lining of the stomach, and as a result, the absorptive power of the stomach lessens, resulting in deficiency of vitamins. This paves the way to begin a multivitamin along with an antacid. 

Can Simple Lifestyle Measures Help You Curb It? 

Now, the question arises, if we can take hold of this by simple lifestyle measures, why not try at least? Simple, yet much beneficial changes you could make include: 

  • Avoiding overeating: eat small meals at short intervals, little food at every 2 hours
  • Avoid drinking immediately before meals and drink sparingly during meals 
  • Avoid fried food and fats: You can include sesame oil, mustard oil, oily fish, linseed oil, skimmed milk and low fat milk products in your diet in small quantities
  • Eat fresh fruits and salads and add ash gourd juice.

Can Yogurt Curb Acid Reflux?  

Doubts come into our mind when we are advised Yogurt/Curd, which by nature is acidic. In spite of being acidic in nature, yogurt is a low acid-forming food since it doesn’t influence the acid-alkaline equilibrium of the body. You know soured milk is superior to sweet milk as it is in a predigested form and more easily assimilated. Yogurt is prepared by the bacterial fermentation of milk. It has a sour flavor because of the lactic acid produced by the fermentation of lactose found in milk. It is this acidic nature of yogurt which prevents the growth of other unwanted microorganisms in yogurt and improves our gut health. Several studies suggest that weakly acidic yogurt helps in diluting the strong acid present in the stomach, thereby reducing acid reflux episodes.

These days Greek Yogurt (kefir) is in the limelight. This is nothing but a thicker form of our regular yogurt (dahi/curd), with the whey drained out. If you wish to avoid starting a PPI/antacid or stop the already prescribed one, think about making some healthy dietary changes and I’m sure you will be amazed to see the results. Next time you sit for your meals , don’t forget to have a bowl of  dahi, either plain or in the form of cucumber raita. You may also enjoy it in the form of lassi/buttermilk with a dash of jeera powder, salt, black pepper and 1-2 mint leaves to feel that soothing effect.

We hope this article helps you curb acid reflux. Is there a specific way you enjoy eating yogurt or curd? Let us know in the comments below! For more on nutrition, check out Healthy Reads or tune in to classes by expert nutritionists on GOQii Play. To get these tips directly from your GOQii Coach, sign up for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

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