Heartburn or acid reflux is a condition in which the individual experiences a burning sensation in their chest. This condition is explicitly caused by the upward movement of the acidic gastric contents into the gullet and esophagus by irritating the mucous lining. The individual feels discomfort, but the acid can also cause a bitter taste in the mouth if it reaches as far as your pharynx.
However, the food list that intensifies or triggers heartburn is not the same for all individuals. If you have Gerd, you are not alone because the celebrity also has GERD. Some of the foods that trigger this condition are spices such as garlic or raw onions, tomatoes, citrus fruit, black pepper, and vinegar.
Furthermore, fatty foods can also trigger heartburn. The reason is that they slow down the transit of food through the gut which keeps the stomach filled for a long time. It, in turn, puts extended pressure on the lower esophageal sphincter that usually keeps the lower end of the gullet closed to keep the gastric contents in the stomach. However, the LES’s overstretching may also lead to regurgitation of the contents of the stomach upwards.
Foods to Choose in Gerd
It is essential to keep in mind that all the fatty foods must be cut out of your diet as much as possible. Some of these foods include fatty meat, baked goods, or fried foods. Instead, the choice should be for lean meats and fish that have little fat. You can take these food items as baked, grilled, steamed, or broiled according to your taste.
Are plant foods useful in Gerd?
It is fascinating to know that plants are good food choices such as legumes, fruits, whole grains, and vegetables. You can eat oatmeal. It is high in fiber that promotes healthy bowel habits, reduces portion size, and tastes good. However, oatmeal with milk or fresh fruit provides an attractive alternative.
Along with this, fresh bananas are also great for preventing acid reflux. Bananas contain minimal acid and also helps in the coating of the mucous lining of the esophagus. Moreover, the fiber in bananas is also responsible for speeding up the passage of food through the gut by preventing food stasis for longer than necessary in the stomach.
How should vegetables be cooked to prevent Gerd?
Vegetables taste better if they are roasted than boiled or steamed. There is a great need to know that roasting of vegetables allows the natural sugars to emerge and caramelize. Some of the vegetables suitable for roasting are squash, Brussels sprouts, carrots, sweet potatoes, cauliflower, and broccoli. However, some other ways to make vegetables taste great are broiling, sautéing, and grilling them. You can eat these vegetables as a snack as there are snacks for keto diet.
Moreover, raw vegetables in the form of a salad are also acceptable and help to soothe the stomach while providing nutrition. In this way, it is easy to put together a delicious salad, combined with chicken and beans.
How do you flavor food?
If you want to add flavor to all these foods, use fresh herbs or herb blends. Along with this, use the spices in a small amount if they trigger acid reflux. Instead, herbs such as basil, parsley, and oregano may be chosen. Furthermore, if a sauce is called for, it is essential to use a low-fat recipe.
Is yogurt the right choice?
Yogurt that is not sour is excellent for acid reflux because of the probiotics that aid normalizes bowel function. Along with this, yogurt also provides protein and soothes stomach discomfort too.
However, it is easy to choose that food list by looking them up to see how acidic they are. Keep in consideration that the higher the pH of food, the more likely it is to soothe the discomfort. Any food item with a pH above 5 or 6 is suitable for people with acid reflux.