Manage acid reflux by choosing the right food

It has been observed that the kind of food consumed decides on the amount of acid the stomach can produce. Eating the right kind of food may work wonders in controlling acid reflux. Studies have revealed that increased fibre intake, especially in the form of fruits and vegetables help in avoiding acid reflux. Here are some foods that you must include to control acid reflux and reduce its symptoms.
Vegetables: A vegetable rich diet is appropriate in controlling acid reflux as veggies are naturally low in fat and sugar and help in curbing stomach acid. veggies like green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes and cucumbers are bliss for managing acid reflux. The key is all veggies cooked in minimum oil.
Ginger: A storehouse of natural anti-inflammatory properties, ginger is a natural treatment for heartburn and any other gastrointestinal problems. In order to get relief from severe acid reflux symptoms, use grated or sliced ginger in recipes or smoothies or drink ginger tea once a day atleast. Remember too much is too bad equally.
Oatmeal: This, a whole grain is a great source of fibre and is considered to be an awesome breakfast option. A diet full of fibre is often associated with lower risk of acid reflux. Other fibre options could be whole-grain breads and rice.
Fruits: All fresh fruits will generally help to relieve symptoms. But restrict citrus fruits if you are suffering from acid reflux symptoms.
Lean meats and seafood: Chicken, turkey, fish, seafood and lean cuts of meat like loin or shoulder are low-fat and can curb symptoms of acid reflux. These can be eaten in several forms - grilled, broiled, baked or poached.
Egg whites: These are a great option to manage acid reflux. However, it is wise to avoid egg yolks as they are rich in fat and may result in acid reflux symptoms.
Fats: All kinds of fat should be included in small quantities. Excessive fat consumption can trigger pain and reflux . Prefer to include fats rich in omega 3 fatty acids like canola, rice bran, mustard, sesame or ground nut oil. Restrict saturated fats like ghee, butter, lard etc. Also avoid excessive use of mayonnaise, peanut butter etc.
Sugars: Consume restricted quantity of sugar, jam, jellies, frozen yogurt (low fat). Avoid cookies, cakes, pastries, custard, ice creams, kheer, halwa etc.,
Beverages: Include sufficient amount of water (2-3lt/day), barley water, buttermilk, tender coconut water, smoothies (low fat), fresh fruit & vegetable juices. Avoid carbonated beverages, milkshakes and alcohol. Restrict/ avoid Tea and Coffee based on symptoms.
Always remember to:
✔ Eat 4-6 small meals in a day
✔ Spread out your fat intake; don’t consume a lot of fat at the same time or meal.
✔ Cooking method can be as bake/grill/roast/stew/boil/steam. Avoid use of shallow/ deep frying.
✔ Include plenty of fresh fruits and vegetables.