Bloating, nausea, burning sensations in the stomach and nausea are some of the most common discomforts we all experience at one time or another. Acidity is a condition that results from excessive acid production by the stomach gastric glands. If you experience heartburn, regurgitation, or bloating frequently, you should seek treatment to alleviate the problem and avoid further complications. Acidity can be caused by poor lifestyle choices, unhealthy eating habits, irregular meals, certain foods, beverages, medications, slow digestion, pregnancy, obesity, and other factors. Over-the-counter medications can be used to relieve acidity and provide quick relief. However, they may become addictive. You can improve your health by making lifestyle and dietary changes that include a customized acidity diet. You can heal your acidity naturally by eating the right acidity foods. Learn how diet can assist you with acidity management.
A Dietary Guide for Acidity. These are simple but effective dietary changes that can make a huge difference.
Include Alkaline Foods in Your Diet
Acidity can be eliminated by diet modification. It is the easiest, most natural and effective way to eliminate it. The backflow of gastric acid in the stomach can be reduced by eating more alkaline foods, and decreasing your intake of acidic foods. Acid reflux can be relieved by eating alkaline foods, which neutralize stomach acid. Add unsweetened yogurt, green leafy vegetables such as spinach, sweet potatoes, radish and beans to your acidity diet. These acidity foods soothe your stomach and reduce acidity discomfort naturally. You can ease your acidity discomforts by making simple dietary changes to your daily routine.
Make sure you drink plenty of water
Hydration is key to maintaining good health and minimizing the effects of acidity. According to medical research, mineral water can reduce acid reflux symptoms. Water intake is essential to dilute the stomach acid and alleviate acidity symptoms. Water is an acidity drink that can provide instant relief. Water intake is important for overall health and weight management.
Keep acidity-triggering foods at bay
It is important to recognize which foods cause acidity and remove them from your diet. Foods high in fats are known to increase the risk of acidity. When following an acidity diet, avoid fried foods like puris, samosas, and oily delicacies such as pickles and jalebi. Avoid packaged foods as they can add to your acidity discomforts.
Avoid Spicy Foods:
Although spicy foods can please your taste buds, they can also cause digestive problems and heartburn. It is best to avoid spicy foods such as garam masala, daal, tadka, spicy foods that are high in chilli powder, and chaat recipes like bhel puri that have a spicy mixture.
Reduce your intake of caffeine
Coffee is a common drink that most people consume several times per day. This helps keep our minds sharp and active. Excessive coffee can cause discomforting acidity symptoms. It increases gastric secretions, induces gastroesophageal regurgitation, and causes stomach pains. Avoid eating too much chocolate or desserts containing a lot of it to combat acidity. Avoiding caffeine can help you manage acidity. (Title: Acidity Management Program)
You can say no to carbonated drinks and alcohol
Acid reflux is caused by alcohol consumption. Alcohol can also cause acid reflux by irritating your esophagus’ tissues. Alcohol can exacerbate acidity symptoms. Your acidity discomforts can also be exacerbated by carbonated beverages. Avoid carbonated beverages and alcohol while you try to eliminate heartburn by following an acidity diet. You can sip water anytime you feel like drinking.
Stick to your Meal Timings
Stick to your meal times. You can avoid eating poor eating habits and missing meals by making sure you eat healthy meals every day. Timely meals help promote smooth digestive functions. Acidity can be worsened if you eat dinner right before you go to bed. Make sure you finish your meal early, i.e. Acid reflux symptoms should be controlled by not sleeping for more than three hours before you go to bed.
Practise Portion Control
Acidity management is influenced by the size of your portions. Consuming large amounts of food can cause digestive problems. Always choose smaller portions and smaller meals. It is possible to eat smaller meals more often. Instead of eating three large meals, opt for four to five smaller, more nutritious meals. Reduce the amount of food you eat by using smaller plates and bowls. If you don’t feel hungry after eating, avoid eating more.
Take your time and eat slowly.
Digestive problems can be caused by eating too fast or gulping down your food. Enjoy your meal and take your time. It may take you 20-30 minutes to fully enjoy your meal. Do not eat snacks or breakfast on your way to work by the bus or car. Enjoy your breakfast and dinner by taking the time to sit down at the table. Enjoy every bite of food.
A Sample Meal Plan
These dietary tips will help you create a nutritious and healthy meal plan. Here is a sample meal plan to help you add acidity to your diet.
Aloe Vera juice in the early morning (at 7 o’clock)
Breakfast at 8:15 am: Missi Roti (broken wheat porridge), veg vermicelli or stuffed chapati.
Mid-morning (at 11 a.m.): Coconut water, green tea, or fruit
Lunch at 1pm: Boil rice, plain chapati, vegetable + daal. Your lunch can also include unsweetened yogurt.
Evening: A home-made soup, rice flakes snacks, or herbal tea at 5pm
Dinner: Plain or missi Chapati, boiled rice, or a chapati or missi Chapati.
You need to carefully choose the food you eat when planning meals for acidity control. Below is a list of food types that will help you decide which foods you should eat and which foods you should avoid.
Cereals to eat
Cereals to Avoid: Do not eat white refined flour or its products.
Pulses to Eat: All washed pulses such as soybeans, green lentils, and yellow lentils are all good options.
Avoid Pulses: Don’t eat chickpeas or black gram while you are dealing with acidity.
You can eat green beans, carrots and cauliflower.
Avoidable vegetables: You should not eat onions, potatoes, capsicums, or frozen vegetables.
You can enjoy papaya, guava and pears as well as watermelon, apple, muskmelon and banana.
Avoid citrus fruits: Don’t eat cranberry or citrus fruits like grapefruit, oranges and lemon.
Dairy products to consume: Use skimmed milk
Avoid dairy products: Cream cheese, full-fat yogurt, whole milk, cream, condensed milk, and cream cheese are all things to avoid.
Spices to Eat: Use coriander, mint, cumin and fennel in your meals.
Avoid spicy spices: It is best to stay away from red chilli, green chilli and cloves when dealing with acidity.
Drinks to drink: Green tea, coconut water and bitter gourd juice are all good options for soothing your digestive system.
Avoid canned or packaged soups, carbonated drinks and sweetened drinks.
Oils to Eat: Use olive oil, canola and cow ghee to cook your meals.
Avoid oily substances: Don’t use butter, cream, or palm oil.
To alleviate digestive discomforts, it would be beneficial to avoid fleshy foods and to manage acidity.
An acidity diet is a natural way to relieve acidity symptoms or heartburn. Health Total’s certified nutritionists can create a customized diet that includes acidity fruits, vegetables, and other acidity food to relieve your symptoms. The experts at Health Total can help you lose weight, boost immunity, and provide you with diet plans to manage acidity. Get in touch online or by calling 9650684061 to get rid of acidity.
Guide to Acidity Management – Diet and Meal Plan Ideas Health Total