Reflux: What to consider in your diet
What is a reflux?
Symptoms of Reflux are coughing, hoarseness, headache or heartburn. Those symptoms are a result of the rising gastric fluid that occur often immediately after eating or when lying down. Most of the time the affected person suffers from a constant acid eructation. However, with a few changes in your die, the symptoms can be reduced.
Home remedies for reflux:
- Weight loss
- Proper Sleep
- Comfortable clothing
Ginger is known to strengthen the sphincter between the stomach and the esophagus. The ingredients of Ginger prevent stomach acid from escaping. Our preparation tip: For a pleasant drink, pour a teaspoon of freshly grated ginger with hot water, let it steep for 10 minutes, pour the broth through a strainer and drink in small sips.
Bananas contain a lot of mucilage which, after being consumed, spreads like a protective shield on the stomach lining. Excess acids are thus neutralized and do not even cause heartburn.
Low-carbon mineral water & herbal teas
Herbal teas carry the acid back to the stomach and dilute it. Preparation tip: For a Reflux Tea: mix chamomile flowers, lemon balm leaves and hop cones in equal parts, put a teaspoon in a cup and let it soak for eight to ten minutes. Drink the tea between meals and at bedtime.
Easier said than done, we know. Obesity, however, increases the pressure on the stomach and esophagus and thus promotes heartburn.
To avoid heartburn make sure you do not eat at least 3 hours before sleep. It is also helpful to sleep with your upper body elevated (for example, on several cushions). Due to its high level, gastric acid can not easily flow into the esophagus.
Yes tight jeans look good, but if your body is squeezed the whole day, that’s not good for you. Too tight pants or a tight belt can press on the abdominal area and promote heartburn.
You do not have to run any marathon routes, it is enough to take a long walk with a quick step to reduce the occurrence of heartburn.
Suitable foods to prevent Reflux
A simple rule is: do not eat too much sweet, not too spicy, not too greasy and not too much. In addition, it is recommended to eat a balanced diet and to eat a lot of small meals instead of a few larger ones. A whole diet enriched with protein and fiber proves to be recommended. These include cooked vegetables, fish and dairy products. Fat meats and sausages, hot spices, onions and garlic often cause problems for the afflicted and should be avoidded.
You should eat these foods:
- Camomiles and fennel tea
- wholemeal pasta
- wholegrain rice
- Lean meat
- Low-acid vegetables such as: zucchini, squash, carrots, parsnips, broccoli and cauliflower
- Low-acid fruits such as: bananas, grapes, mango, melon, pear, apple
Make sure too drink loads of fluids. Mild teas like fennel, mallow or green tea are soothing. Coffee, black tea and coke should be drunk in moderation. Alcoholic beverages are to be avoided at all costs, because the esophageal mucosa can be damaged and also worsen the muscle function of the organ. Tip: In case of sudden reflux symptoms drink a glass of water.
You should avoid these foods:
- Alcohol and coffee
- Carbonated water and sodas
- Toasted bread, coarse wholegrain bread, waffles, pies and cakes
- French fries and croquettes
- Fatty meat and sausage products such as: liver sausage, bacon, salami, bratwurst and breaded meat
- Acidic vegetables such as: onions, peppers, sauerkraut
- Acidic fruits such as: raspberries, grapefruit, oranges, mandarins
Sweet and greasy food should be avoided. Better are light whole foods with proteins and fiber. All of these diet tips can help alleviate the symptoms of reflux disease. For long-lasting complaints, however, a doctor should be consulted, who can treat the disease medically.