Heartburn, also a symptom of acid reflux
termed as GERD (Gastroesophageal Reflux Disease), is a condition in which acids
from the stomach rise into the esophagus. It causes a burning sensation on the
chest, therefore, causing discomfort.
This condition should be prevented at all
cost because the chronic type of it can cause more critical health problems.These health problems include esophageal cancer, pulmonary fibrosis and asthma
that can be avoided by considering healthier diet through mindful eating.
In a
case where it has already occurred drinking a lot of water can calm it down and
also GERD diet
is recommended. The diet consist of vegetables, cereals, fruits and dairy
products that are to be taken with a few limitations below;
GERD
Diet
Milk and milk products
limitations
One should take 2% low-fat milk, yogurt
with no-fat and low-fat chocolate milk
Vegetables limitations
One should not take any vegetable that
is fried and is creamy
Bread and grains
Should only take those made with low-fat
and avoid any that was prepared with high fat or whole milk.
Meat limitations
Always take a low-fat chicken, fish,
turkey and any other low-fat meat. Cold cuts, chicken fat, bacon, fatty meat,
and sausage should be avoided.
Fats
and oils limitations
Vegetable oils and animal fats should
not be taken but if necessary, take in small amounts.
Beverage Limitations
One should take those with no caffeine
and all juices except citrus.
Soup limitations
Should take low fat based chicken,
cream, and milk based soup
The above diet leads us to obtain ways
of coming up with heartburn free recipes for the same diet that include;
Reducing
amount of fats to be used
When you are preparing recipes ensure
that the amount of fat that you state is not at the extremes. According to
research that was done by the nutritionist who came up with GERD diet, excess
fats in food were found to be a major cause of acid reflux that heartburn is
one of its signs.
Fatty food makes the stomach muscle to relax when it is supposed
to stay tight to maintain the acid within the stomach and prevent it from
flowing into the esophagus. Unfortunately, there are some foods that are
impossible to prepare without using a lot of cooking oil which means excess
fats.
It includes potato chips, chicken nuggets, and brownies. This situation
can be dealt with only by healthier diet through
mindful eating as stated above.
Avoid
excess spices in your recipe
Most people tend to think that when you eat a
meal that causes heartburn the main substance that is the one causing
heartburn. Truly, that is a very wrong way of thinking. For example when you
take a cabbage and start feeling the burning sensation it does not mean that
the cabbage is the cause.
It is simply the recipe that you used to prepare the
cabbage that is causing the heartburn. It could be you added too many spices
such as tomatoes that have been prohibited by GERD diet. One should, therefore,
avoid including too many spices in your recipes and that way you will enjoy
your favorite food without necessarily totally abandoning it.
When you also use
fewer spices on some acidic food substances, it lowers their probability of
causing heartburn. The following is one of the recipes for GERD diet; banana
ginger energy smoothie;
Banana
Ginger Energy Smoothie
Requirements
•
½ a cup of ice
•
A cup of low-fat yogurt
•
Two ripe bananas
•
2 cups of low-fat milk
•
A teaspoon of grated fresh ginger
Procedure
•
Put ice, milk, bananas, ginger and yogurt in a blender
•
Blend to its smoothest texture
•
Add sugar or honey as required
Conclusion
In as much as heartburn limits people
from taking some food substances, there are more delicious non-acidic meals
that can be taken that contain vitamins, proteins, and carbohydrates and many
other nutrients.
These help you to escape discomfort and remain healthy. To
avoid leaving many food substances, when you are cooking acidic food make sure
you reduce fats
and spices to least amounts in the recipe and after eating, take snacks to
allow food to digest faster before sleeping because lying down immediately
after meals cause heartburn.
This is because when food is not digested faster
it acts as a source of pressure in the stomach which forces the acid into the
esophagus.
References:
Also watch this video:
15 Foods That Will Make Your Body Naturally Detoxed
Author
Bio
Annie
Lizstan works as a health and beauty consultant for online websites and an
independent researcher by profession. She had completed her studies from
university of Arizona and live in Wasilla, Alaska. She always like to explore
her ideas about health, fitness and
beauty . In her recent period ,she got an opportunity to explore brain
health category and lifestyle news . She
has experience researching as a passion as well as profession. You can also
connect with her on Facebook, Twitter and
Pinterest
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