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Ways to combat acidity

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Why does acidity occur? How food choices help alleviate it?

When the acid secretion in the stomach is more than needed for the digestion process, there is a feeling of burning sensation, characterised by acidity.

The stomach normally produces acid, HCL which is essential to carry out digestion.

But acid reflux occurs when there is acid flow back to the oesophagus from the stomach. It causes symptoms like a burning sensation, burps, gaseous distension of the abdomen. When the acid reflux becomes chronic, it happens when the lower oesophageal sphincter which controls the passage between the oesophagus and stomach, gets disrupted and doesn’t close which leads to the back-flow of acid is characterised as GERD (Gastroesophageal reflux disorder).

Three contributing conditions 

  • Poor clearance of food
  • Too much acid in the stomach
  • Delayed stomach emptying

How managing your diet can help? 

The foods that you eat can have an impact on the amount of acid produced by the stomach. Eating the right kind of food can help in controlling acid production to some extent.

1. Avoid causative factors 

  • Excessive oily, sour, salty and spicy foods
  • Heavy and untimely meals for instance late night snacks
  • Smoking – nicotine relaxes the LES
  • Alcohol intake triggers acid production
  • Caffeinated beverages create an acidic environment

2. Stay up after having meals 

Do not sit or lay down immediately after having your lunch or dinner. This means no naps immediately after lunch and goes to bed three hours after your dinner at night.

3. Sleep in an inclined position

Your head should be 6 to 8 inches higher than your feet.

4. Foods that help reduce symptoms 

  • Vegetables: These are alkaline in nature especially the ones with more water content like bottle gourd, ridge gourd, cucumbers, green leafy vegetables and tuber vegetables like potatoes, sweet potatoes.
  • Ginger: It has anti-inflammatory properties, wonderful for digestion and natural treatment for gastrointestinal problems. You can add grated ginger to water or drink ginger tea to ease symptoms.
  • Fruits: Melons such as watermelon, muskmelon, bananas, apples and pears are non-acidic and most likely do not trigger symptoms. Also, gooseberry, dry grapes, black grapes, sweet lime, and pomegranate can be consumed.
  • Egg Whites: As they are clear of fat and provide protein and important nutrients as well. It doesn’t trigger reflux symptoms
  • Healthy Fats Only: Nuts like walnuts, flaxseeds, olive oil, avocados are good sources of unsaturated fats.

5. Homemade tonic remedies to relieve symptoms

  • Coriander water infusion twice a day.
  • Coconut water should be taken twice a day.
  • Chew on half a tsp fennel seeds after food.
  • Powder of Sauf mixed with some sugar twice daily in some water.
  • Have soaked black raisins or 2 figs in the morning.
  • Have one or two tsp of gulkand with milk.

However, it is important to note that certain foods may trigger symptoms in some and not in others. So, the triggers may be different for everyone and it is important to be cautious of foods that trigger symptoms.

In a nutshell, certain foods can help alleviate the symptoms, so diet along with lifestyle management plays an important role in dealing with hyperacidity.

REFERENCES 

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