Food Habits and Acidity: A Young Adult’s Guide

Understanding Acidity: Have you ever felt that burning sensation in your chest or throat after a meal? That’s heartburn, often a sign of acid reflux or GERD (gastroesophageal reflux disease). GERD happens when stomach acid flows back into your oesophagus – not a fun experience!

What Triggers GERD? Everyone’s different, so it’s important to figure out which foods cause your GERD symptoms. Some foods can actually help your gut work better, protect your oesophagus, and promote healthy bowel movements. Remember, no single food will cure GERD, and what works for someone else might not work for you.

Foods to Include in Your Diet

1. Vegetables: These are naturally low in fat and sugar. Think green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers. Spice them up with turmeric or cinnamon, but watch out for butter and acidic dressings, which can trigger reflux.
2. Ginger: It helps food move through your system. Try ginger in tea or as a juice, but be cautious as it can cause heartburn for some.
3. Oatmeal: A great source of fiber, it absorbs stomach acid and reduces reflux. Other high-fiber choices include whole-grain bread and brown rice.
4. Basil Leaves: They offer instant relief from acidity. Chew a few leaves or drink basil tea.
5. Fennel: Chewing fennel seeds after meals can help with stomach acidity.
6. Cinnamon: This spice acts as a natural antacid.
7. Milk: Non-fat milk can be a buffer against stomach acid. Remember, full-fat milk might aggravate reflux.
8. Non-citrus Fruits: Melons, bananas, apples, and pears are less likely to cause reflux.
9. Lean Meats and Seafood: These are less likely to cause reflux than fatty meats. Go for grilled, broiled, baked, or poached.
10. Egg Whites: Low in fat and high in protein, great for an acid reflux diet.
11. Healthy Fats: Avocados, nuts, and plant oils are good options, less likely to cause reflux.

Considerable beverages: Opt for herbal teas, plant-based milks, and nonacidic vegetable juices.

Foods to Avoid

1. High-fat Foods: They delay stomach emptying and can cause reflux. Avoid or limit fries, full-fat dairy, fatty meats, and creamy dressings.
2. Acidic Foods: Limit intake of oranges, grapefruit, pineapples, tomatoes, and chocolate.
3. Caffeine: Coffee and other high-caffeine foods might trigger symptoms.
4. Garlic, Onions, and Spicy Foods: These can trigger heartburn in many.
5. Mint: Might cause acid reflux symptoms.
6. Alcohol & Sodas: They can increase the risk of acid reflux.

When to See a Doctor If you experience heartburn more than twice a week and diet changes don’t help, consult a doctor. GERD is often treatable with lifestyle changes and medication.

References:

1. https://www.healthline.com/health/gerd/diet-nutrition#foods-to-eat
2. https://www.ndtv.com/food/acidity-12-diet-and-health-tips-to-manage-acidity-and-prevent-indigestion-1929947
3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
4. https://www.nm.org/healthbeat/healthy-tips/Change-How-You-Eat-to-Help-Reduce-Acid-Reflux