Do you also feel a burning sensation in your chest and a sour taste in your throat after eating a good meal? This is actually a very annoying experience for many people. We usually call this "heartburn". You must have heard about coffee, chocolate, tomatoes, and fatty foods that cause this. But did you know that there are also foods that can help reduce and control this heartburn? That's what we are going to talk about today.
Why does this heartburn occur? Let's start with low-acid foods
Simply put, this heartburn is caused by the acid in our stomach and the food we are digesting flowing backwards, that is, towards our esophagus. We medically call this condition ``Reflux``. It is not only the acid in our stomach that affects this. The natural acidity of some of the foods we eat, fruits and vegetables, also directly affects this.
So, the best way to control this is to add naturally low-acid foods to our diet. You can't tell how acidic a food is by looking at it. There's something called its `(pH)` value. The lower the `(pH)` value, the more acidic it is. For example, lemon juice has a `(pH)` value of 2.0, which is very low. So if you can, choose foods with a `(pH)` value of 5 or higher, and your symptoms will likely be greatly reduced.
Foods like these will help you a lot.
| Type of food | Why is this good for inflammation? |
|---|---|
| Bananas and watermelons | Most fruits are high in acidity, but fruits like bananas, watermelon, and cantaloupe are low in acidity. You can always keep a banana handy to eat between meals. |
| Oatmeal | A great way to start the day. Oats are non-inflammatory, filling, and rich in healthy fiber. |
| Whole-grain bread | If you eat bread, choose one that is labeled whole-grain and made from whole grains that have not had their bran removed. Sometimes, even though it says 'wheat bread,' it may be made from refined flour that has had its fiber and vitamins removed. |
| Rice and Couscous | These are healthy complex carbohydrates (`complex carbs`). They are very good for someone with inflammation. If you eat rice, choose brown rice with bran as it is high in fiber. |
| Green vegetables | Vegetables like broccoli, asparagus, beans, celery, and cauliflower are very low in acidity. Add these to your diet. |
| Lean meat and chicken | If you are cooking chicken, remove the skin and eat it grilled, baked, boiled, or steamed. Never deep fry it. Even beef is okay if it is cut into leaner pieces. |
| Potatoes and other tubers | Potatoes and sweet potatoes are good, but onions can increase inflammation , so be careful with onions. |
| Fish | Grilled and boiled fish are very good. But don't fry it in oil or prepare it with oily sauces. |
| Egg white | These are a good source of protein and low in acidity. However, it is best to avoid the yolk as it is more likely to cause symptoms. |
Other foods and drinks that provide relief from inflammation
In addition to the above foods, there are other things that our ancestors have been using for stomach problems and similar burning sensations since ancient times. But one thing to remember is that while these may bring relief to some people, they do not give the same results to everyone . You can also try these:
- Fennel: This is a delicious vegetable that can be added to salads. There is also evidence that fennel helps with digestion. It also has a `(pH)` value of 6.9. This means that it is very low in acidity.
- Ginger: Ginger is a natural remedy that has been used for centuries for stomach upsets. Ginger has also been shown to provide some relief from chest congestion.
- Parsley: The parsley leaves we use to garnish a plate are not just for decoration. Parsley has been used as a remedy for stomach problems for hundreds of years.
- Aloe vera: This is another ancient remedy used for digestive problems. It is also said to help with inflammation. Aloe vera can be taken in various forms, such as juice and capsules. However, if you use aloe vera, make sure it is free of latex and does not contain anthraquinones (especially a compound called aloin), as these can cause digestive upset.
Let's control inflammation with good eating habits
So, adding these good, low-acid foods to your diet can provide great relief from your heartburn. But there are limits to what these things can do.
Remember, eating a good meal or two won't help if you eat a lot of foods that increase inflammation.
Think about it this way. You eat a piece of ginger. But then for dinner, you have a well-oiled meat curry, a tomato salad, rice, and a cup of coffee. That piece of ginger alone won't stop your heartburn. While you're eating good things, you definitely need to cut down on the foods called 'trigger foods' that increase inflammation.
Also, while a low-acid diet is a good strategy, it alone isn't enough for everyone. Some people's heartburn isn't caused by stomach acid alone. Other things, such as bile in the stomach juices, can also cause it to come up into the esophagus.
Simply put, "The causes of chest pain can vary greatly from person to person." That's why it's important to tailor your treatment plan to each individual. So, if you're still having this problem, it's best to see your doctor and get advice on the right treatment and diet for you.
Take-Home Message
- Heartburn is caused by stomach acid coming back up into the esophagus. This is also called ``reflux``.
- Add low-acid foods to your diet, such as bananas, watermelon, oats, whole grains, and green vegetables.
- Some traditional herbs, such as ginger and fenugreek, may provide relief for some people.
- While eating a healthy diet, it is essential to control oily, spicy, and sour foods (trigger foods) that increase inflammation.
- Not everyone's inflammation is the same, so if you continue to have this problem, be sure to see your doctor for advice.
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