Urban life is busy and stressful. Combined with irregular eating habits and frequent coffee consumption, it is easy to develop conditions such as acid reflux, stress-induced stomach pain, and gastritis, which are common urban ailments. If you want to alleviate discomfort in the stomach, it is worth starting with improving your dietary habits! This time, we have invited accredited nutritionist Hu Jiaqi to explain the causes and symptoms of acid reflux, as well as share some tips for maintaining a healthy stomach and the dietary taboos to be aware of!
// Understand the causes and symptoms of acid reflux //
The lower end of the esophagus is connected to the stomach by a pair of “gates” called the lower esophageal sphincter, which is responsible for regulating the passage of food from the esophagus into the stomach and preventing the contents of the stomach from flowing back into the esophagus. Under normal circumstances, the sphincter is in a “closed” state. When swallowing, the sphincter relaxes, allowing food and liquid to flow into the stomach. Then the sphincter closes again, retaining the food in the stomach. When the sphincter relaxes and weakens or when there is excessive abdominal pressure (such as obesity, late pregnancy with fetal compression of the stomach, etc.), stomach acid can reflux into the esophagus, causing acid reflux. In addition, heartburn is a common symptom of acid reflux, starting from behind the sternum and moving up to the neck and throat, so the throat may produce a bitter or sour taste. Psychological stress and excessive nervousness can also cause acid reflux.
//What types of food can worsen acid reflux?//
Coffee and milk: Reflux should avoid coffee and milk. The caffeine in coffee is a stimulant for secretory cells, which can easily stimulate the secretion of gastric acid. Milk contains a large amount of fat that is difficult to digest, especially whole milk, which may cause excessive secretion of gastric acid and exacerbate the symptoms of acid reflux.
2. High-fat foods: They take longer to digest compared to other foods, which means they stay in the stomach for a longer period of time. In order to break down these fats, the stomach produces more acid, which can make the stomach feel fuller and increase the likelihood of acid reflux.
3. Spicy food: Contains capsaicin, which not only slows down digestion but also causes a burning sensation in the digestive tract and increases stomach acid production.
Alcohol: Alcohol can irritate the gastric mucosa and worsen symptoms of acid reflux.
Carbonated drinks: During the carbonation process, the bubbles cause the stomach to expand and increase internal pressure, causing the sphincter to relax and potentially leading to hiccups and increased likelihood of acid reflux.
Fruits that are too sweet or sour: Fruits that are too sweet, such as grapes and mangoes, can stimulate gastric acid secretion; fruits that are too sour, such as lemons and oranges, contain citric acid, which can irritate the gastric mucosa and worsen symptoms of acid reflux.
Further reading:
- Is quitting sugar the same as quitting fruit? Nutritionist analyzes the “sugar-free diet” for weight loss, it’s not just about reducing sugar!
- Plant-based meat has higher calories than meat? Nutritionist breaks down the vegetarian weight loss trap, with a low-fat vegetarian meal plan!
- Can you get it in your daily diet? Nutritionist reveals the 4 major myths about the popular anti-aging NMN
//How to relieve stomach discomfort?//
Nutritionist Hu Jiaqi suggests that everyone choose easily digestible protein sources, such as lean meat, eggs, and fish, to reduce the digestive pressure on the stomach. As for fruits, choose non-citrus fruits like bananas to help quickly neutralize stomach acid. They are a good natural source of antacids and can quickly relieve acid reflux and heartburn. Bananas have a higher pH value, which helps counteract stomach acid. However, different people may have different reactions to these foods. It is best to keep a food diary to find the most suitable food for oneself.
//Nutritionist shares 4 great tips for a healthy stomach//
In addition to specific types of food, consider changing the following four dietary habits to prevent and improve acid reflux:
1. Eat smaller meals more frequently: Eating too much or excessively increases the pressure on the sphincter muscle.
Eating slowly and relaxed: Eating food quickly and without chewing, disrupting the normal peristalsis in the digestion process, may lead to indigestion.
Weight Loss: Being overweight can increase pressure on the abdomen. Therefore, the lower esophageal sphincter is more likely to allow stomach contents to reflux into the esophagus, which may lead to post-meal discomfort.
Avoid eating before bedtime, leave enough time for the stomach to digest food, to prevent stomach discomfort and indigestion.
Learn more: Kayla Hu – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences from the University of Northumbria, UK. Specializes in designing simple and diverse menus based on each person’s lifestyle.
