Do you suffer from reflux? You’re not alone – about 1 in 4 people experience heartburn at least once a month, and it’s not pleasant.
But why does it occur? Informally known as heartburn or acid indigestion, reflux is the result of gastric acid, duodenal bile and enzymes flowing back into the oesophagus, causing inflammation. This can be caused by a number of things, including eating large meals, acidic foods or high-fat diets. It can also be a side-effect of digestive issues like constipation (i.e. poor elimination) or IBS.
What’s the solution? Before your doctor recommends antacids, try healing your reflux by avoiding heavy meals and reducing the following in your diet:
- Acidic foods and drinks – such as oranges, tea and coffee
- Alcohol – especially wine
- Chocolate, spearmint and peppermint
- Carbonated drinks
- Garlic and onions
- High-fat foods, including full-fat milk
- Gluten grains, such as wheat, rye, barley and processed oats.
While you’re at it, take these tips on board:
- Drink liquids between meals (not during)
- Eat until you’re 80% full only
- Stop eating 2-3 hours before bed
- Chew, chew, and chew some more
- Add fibrous foods to your diet – think wholegrains, fruit, veggies, legumes and seeds
- Enjoy chamomile tea – it soothes and neutralises stomach acid
- Avoid lying down or bending over after eating – wait at least an hour before you do anything active
My 8-week Program has a bunch of amazing meal plans that can help you heal reflux. Find out more here.