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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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Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tbsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

For more healthy recipes, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce

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