Simple Dietary Swaps To Manage Acid Reflux
Acidity can also be caused by having food in wrong combinations and wrong timings.
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Call it acid reflux or heartburn, you know how uncomfortable that feeling can be. Acid reflux is often accompanied by indigestion, bloating, burping, nausea, and even headache. If you experience it once in a while, it’s nothing to worry about, but if you experience it often, you might be suffering from GERD (Gastroesophageal Reflux Disease). The three main causes of acid reflux are – eating too much, not eating at all, or eating the foods that are highly acidic or rich in fat. Acidity can also be caused by having food in wrong combinations and wrong timings. There are various home remedies to treat acid reflux, but popping up an antacid pill is the easiest and quickest way to get rid of acidity.
But a new study suggests, you might not need any of it. Then how do you treat that nasty acidity? According to the study, all you need to do is to go vegetarian. Yes, opting for a plant-based diet can work wonders for your acidity problem.
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A paper published in the in JAMA Otolaryngology, covered the benefits of a vegetarian diet. In the study, researchers compared taking proton pump inhibitors (PPIs), the type of medication prescribed for gastric problems, with a Mediterranean diet, which was mostly plant-based but allowed a small amount of dairy and only two servings of meat per week. Both the groups of participants were asked to avoid foods known to trigger acid reflux.
After studying both groups for six weeks, researchers found that proton pump inhibitors were effective for around 54% of its participants, while a plant-based diet significantly reduced the symptoms of acid reflux in almost 63% participants.
While the difference isn’t huge, but it’s still significant. And considering the fact that PPIs and antacid medications have whole lot of side effects, making a few dietary changes might be the safest way to avoid gastric problems. Apart from going vegetarian, there are few more dietary modifications you can make to manage acid reflux.
Here are 3 dietary swaps you that will not only provide relief from acid reflux, but will also make you feel lighter and healthier:
1. Swap soda for water
Opt for water-based drinks, instead of carbonated ones. Water not only naturally aids digestion by alkalising the stomach, but it also helps in flushing out toxins which may be responsible for your gastric troubles.
2. Swap coffee for herbal tea
The caffeine content in coffee can trigger your acid reflux. So, when you want sip onto something warm or want something to wake you up, opt for herbal teas. They not only make you feel refreshed, but ginger tea and chamomile tea, are also great for digestion.
3. Swap fried food for baked food Fried food not only makes you overweight, it’s also high in fat which isn’t the easiest to digest. It often leads to indigestion, which can further lead to acid reflux. These days you can get baked alternatives for anything, be it potato chips or even a samosa. Try switching to them. They might not be as delish as their unhealthy-fried counterparts, but once you get used to their taste, you’ll enjoy them as much as you enjoy the fried goodies. And your body will thank you.
These dietary changes will certainly improve your problem of acid reflux. However, if you don't see any difference even after going vegetarian, and making healthy lifestyle choices like exercising and eating meals on time, you must consult a good doctor.