Acid Reflux: Top 10 Recipes to Help Calm it Down this Xmas!

Gastroesophageal reflux disease (GERD) occurs when the contents of the stomach back up into the food pipe or oesophagus. Heartburn, trouble swallowing, and chest discomfort are a few of the symptoms. GERD affects around 20% of the population. However, the good news is that there are a variety of foods that can help you avoid this uncomfortable problem. Follow on for Acid Reflux: Top 10 Recipes to Help Calm it Down this Xmas!

1. Fruit Oatmeal

Bacon, sausage, pancakes, doughnuts, and fatty hash browns are all potential land mines for a risky breakfast. Oatmeal is a superior option. It’s high in fibre, will keep you full for hours, and is hearty enough to keep you going. However, keep an eye out for the extras: Symptoms can be triggered by cream, sugar, syrup, and dried fruit. Instead, go for fresh fruit.

2. Split Pea Soup

Peas are abundant in minerals and vitamins which is always a good choice for a healthy diet. It makes for a delicious soup as part of your daily lunch or dinner.

3. Salad

Fibrous foods make you feel full, reducing your chances of overeating, which can cause heartburn. Salad is a typical dish made of vegetables which contains a lot of fibre.

4. Potatoes & Carrots

These root vegetables are high in fibre and complex carbohydrates. Cooking them with onions or garlic, though, may aggravate your acid reflux.

5. Brown Rice

Because this is a complex carbohydrate, it takes longer to digest than simple carbohydrates (like white rice, pastries, or sugary beverages) which is good for reflux. When compared to normal rice, increased fibre is also beneficial.

6. Steamed Tilapia

Try steamed tilapia if you like seafood. The Chinese steaming method not only ensures the freshness of the fish but it’s also low in oil and salt. A great choice for the seafood lover!

7. Chicken Breast

Chicken breasts are simple to digest since they are lean and high in protein. Simply remove the skin before baking or stir-frying them.

8. Watermelon Juice

This is a low-acid fruit that definitely won’t make you feel any worse. On a hot summer day, nothing beats a huge wedge of juicy watermelon. Low-acid fruits like cantaloupe and honeydew are also suitable options.

9. Mango Smoothie

Smoothies are a favourite in summer as well. Everything tastes better with mangos, and they’re also highly nutritious because they’re packed in fibre, antioxidants, and iron.

10. Hot Ginger Tea

Try a cup of hot ginger tea without the caffeine, which can aggravate acid reflux. Alternatively, chew on some dried ginger, but make sure it doesn’t include added sugar, which might aggravate acid reflux symptoms.

Do you suffer from acid reflux? What foods are you going to be eating this Xmas, to avoid triggering symptoms and pain? Let us know in the comments below, and join in the conversation on FacebookTwitter & Instagram!

Zhe Deng

Zhe is currently a student majoring in Psychology and Education at the University of Auckland. She is passionate about helping people to improve emotional health especially now with COVID-19. She also has a keen interest in physical exercise and enjoys badminton, table tennis and swimming. Zhe hopes to make valuable contributions to improving people’s well-being by passionately sharing her practical experience and knowledge accumulated so far.

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