GERD, or gastroesophageal reflux disease, is a chronic acid reflux condition in which stomach acid repeatedly flows back into the tube connecting the mouth and stomach. This acid reflux can irritate the esophagus lining, causing other health complications. While it is common to experience acid reflux sometimes, it is still recommended to see a doctor. It is also essential to be careful of food choices, so here are some foods which keep GERD at bay.
Known for its medicinal properties, ginger is one of the best herbs to consider when managing acid reflux. It is alkaline and is also known for its anti-inflammatory properties, making it a great choice of ingredient to add to vegetables, soups, and tea. It is learned that acid reflux also often happens due to an inflammation in the lower esophageal sphincter muscle, so ginger can provide some relief.
Some ways to incorporate this in meals include adding crushed ginger to cooked vegetables, ginger paste, or even sliced ginger to soup and boiling a broth with this ingredient. Ginger tea is another clever way of getting the ingredient benefits without chewing on it by simply sipping on this hot brew slowly in the morning or evening.
High-fiber foods are known to make you full, which usually prevents you from overeating. Oatmeal is a high-fiber food that can be incorporated in many ways into a meal plan. Making an oatmeal smoothie with rolled oats, water, peanut butter, and vanilla extract can be a filling breakfast option. Making a sweet oatmeal parfait is another option in which you can soak the oats with some curd or plant-based milk; fruits like bananas, apples, and pears can be added to this mixture as some honey. These can be prepared the night before and eaten for breakfast the following day. Other whole grains like couscous or brown rice are also good options.
The fat content in the eggs especially comes from the yellow yolk, making the egg whites a perfect substitute for good quality protein and fat. These parts of the eggs are also known to digest quickly, which leaves little room for any GERD symptoms to manage. However, there are other options for protein, like chicken, turkey, fish, and even seafood, which are high in good protein and low in fat, eliminating the possibility of acid reflux.
It is advised to eat foods that have a higher content of water in them, like cucumber. It is known to have around 96% water, which helps dilute the acid in the stomach, which travels back to the esophagus, causing irritation in the lining. Other water-based foods to consider are watermelons, lettuce, celery, broth-based soups, and herbal teas.
Other things to keep in mind include more alkaline foods in the meal plans, like melons, fennel, nuts, and cauliflower, and healthy fats, like walnuts, avocados, olive oil, and flaxseed. So always speak to your doctor about adding specific foods to your daily routine to be fully aware of their benefits for your health.