Acid reflux occurs when there is a backflow of acid from the stomach into the food pipe. While it may not be a major problem at a basic level, it can aggravate troublesome symptoms as well as complications such as esophageal cancer. If you have been suffering from this problem, then here are certain lifestyle tips for acid reflux, especially nutrition-based ones, which can help you keep this problem at bay:
1. Add more vegetables to your diet
You will often see vegetables being a preferred food group in most dietary advice. They become even more crucial when it comes to lifestyle tips for acid reflux. The reason why they help in easing the symptoms of this problem is that they reduce stomach acid formation. Vegetables naturally have a low content of fat and sugar; hence, they do not create as much acid as a lot of other foods.
Some good options to consider for this purpose include:
2. Make oatmeal a preferred breakfast
Oatmeal comes with a wide range of benefits. While it is a preferred breakfast for many health watchers, it is your best friend particularly when you are suffering from acid reflux. It is a whole grain and also a great source of fiber. Oatmeal helps in absorbing acid in the stomach, which reduces the symptoms of acid reflux. For more variety in fiber-rich options, you can also consider whole grain rice and whole-grain bread.
3. Non-citrus fruits are your friend
All of our foods are divided into two groups, namely acidic and basic. Experts recommend to include non-citric options in your diet because they are very low in acid content. Citric fruits come with a high content of acid, which may trigger your symptoms of heartburn.
Some fruits you can consider in this group are:
4. Consume fats, but only the healthy ones
To keep acid reflux at bay, most doctors recommend you to eliminate high fats such as butter, margarine, and oily foods from your diet. However, they also advise that you replace unhealthy fats with healthier versions. Reduce your consumption of trans-fats and saturated fats and increase your intake of healthy unsaturated fats.
Here are good sources of healthy fats that you can consider:
These food-centric lifestyle tips for acid reflux will help you ease the symptoms of acid reflux and also keep the problem from developing into a major one. Additionally, experts advise you to maintain a healthy weight, quit habits like smoking and drinking, and eat moderately, preferably four to five meals small a day, rather than three big meals. You must also maintain a proper gap between your last meal and going to bed for the day, and ensure to keep yourself well-hydrated.
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