Acid reflux, also known as heartburn, is a very common condition in which some of the stomach’s acidic contents travel back up into the oesophagus, causing unpleasant symptoms. Although acid reflux symptoms are sometimes unavoidable, several variables have been shown to increase your chances of developing them. What is the prevalence of acid reflux? Heartburn affects approximately 60 million Americans at least once a month, according to the American College of Gastroenterology.
Almost all of us have overeaten or consumed too much alcohol or coffee, resulting in that mild tightness in the chest. But do you know why this occurs? In short, heartburn is a common sign of acid reflux. While occasional bouts of acid reflux are fairly common, frequent episodes can be a sign of a more serious condition called GERD.
Certain foods, such as chocolate, citrus fruits, and spicy and saturated-fat foods, are frequently responsible for causing acid reflux symptoms in the body. Binge eating and eating at certain points during the day may also contribute to the development of acid reflux.
As each body is different, watching what you eat, how much you eat, and at what time you eat is an important aspect of a healthy lifestyle. Therefore, controlling your diet with proper timing and the proper ingredients is a critical aspect of avoiding the heartburn and discomfort caused by acid reflux symptoms. Eating certain types of food have been shown in studies to help relieve acid reflux, while others have been shown to intensify it. It is important to keep track of your eating habits to prevent acid reflux.
Acid reflux patients require a diet that is specific to their condition. A light diet comprising small portions at dinner and a light snack before bedtime, such as crackers, can help alleviate symptoms. However, there should be a gap between the two meals, so it is preferable for those suffering from heartburn to have an early dinner.
Meals high in complex carbohydrates, such as bread, rice, and pasta, can help reduce stomach acid and provide relief. Meals consisting of complex carbs should be consumed early in the evening to give the digestive system enough time to digest them, as complex carbs require more time to digest and break down. Therefore, it is advisable to limit the consumption of complex carbs at dinner time.
Chewing your food thoroughly and practicing mindful eating by eating slowly is one of the small daily lifestyle habits that can help prevent acid reflux. It is best to set aside at least 20 minutes for each meal to get the most out of the nutritional aspects of the food.
In addition to that, avoiding distractions like watching TV while eating, multitasking while eating your meals, or speaking with your mouth full are positive habits that can improve the digestion process in the body and prevent the occurrence of conditions that cause acid reflux.
Having a glass of water at least five to ten minutes before a meal and five to ten minutes after a meal not only helps with curbing overeating, but at the same time, the water in the body negates the level of acid in the body. Sitting upright for at least 45 minutes before and after eating can help the digestive organs become more flexible and process digestion better and faster.
High-fat foods should be avoided because they end up causing the stomach to produce more acid for digestion. Large meals should also be avoided because they stimulate the stomach’s production of acid. Animal-based proteins contain higher levels of acid than plant-based proteins. Including more sources of plant-based protein in your diet, such as beans and lentils, and replacing animal proteins can effectively combat the occurrence of acid reflux symptoms in the body. Taking several small meals per day instead of three large ones can be a good way to break up meals.
Besides watching out for the type of food that you are eating, managing a healthy lifestyle also requires that you need to focus on the quantity of food to eat. Every human body has been designed in a different manner and has different nutritional requirements. Therefore awareness about your own body’s requirements is an important factor in the maintenance of a healthy lifestyle.
The quantity of the food that we eat is also another important aspect for preventing diseases in the body. The body’s systems have a certain capacity to absorb the nutrients and any excess over and above that is treated as waste and a part of it is stored as reserve in the body.
Caloric Reduction in the body can also the number of calories consumed can be achieved by reducing the food portions yet eating healthy at the same time. Overeating and binge eating habits are also equally responsible for abusing and damaging the digestive system of the body as they cause excessive pressure on the capacity of the digestive process.
In conclusion, diet is an important aspect of the maintenance of a healthy lifestyle, and creating healthy eating habits can play a significant role in preventing and alleviating not only acid reflux symptoms but also other lifestyle-related disorders.
Keeping track of your eating habits, identifying the trigger foods that are the cause of the problem, eliminating them from your diet plan, and replacing them with certain healthy foods in your diet plan can all help you manage this common condition.