“These tips are both food and lifestyle. Some are intended to relieve you and others possibly to heal you” explains Charles-Antoine Winter, dietitian-nutritionist and author of Ledger anti-reflux diet (Ed. Leduc.s).
1. No more than half a glass of water at the table
From 30 minutes before the meal to 1 hour after the last bite, do not consume more than 150 ml of drinks, or half a glass. If you are very thirsty while eating, try to use less salt or add less spices.
2. Split meals
Even a balanced meal can seem too big for your stomach and make it easier to reflux. “In addition to perfect chewing, try to ensure your nutritional intake by splitting them up over 3 meals and 1 to 2 snacks” underlines the nutritionist. “The ideal is to eat approximately every 3 hours: a breakfast at 7 a.m., a morning snack with fruit or dairy products around 10 a.m.-10.30 a.m., lunch around 1 p.m.-1:30 p.m., a snack for afternoon tea around 5 p.m. and a light dinner around 7:30 p.m. to 8 p.m. “.
3. Avoid carbonated drinks
Carbonated drinks cause a pressure gradient that facilitates and promotes GERD in people with weakened lower esophageal sphincter (which prevents stomach fluid from moving up into the esophagus). If you want your glass of carbonated water with digestive properties, rid it of its bubbles with a spoon so that you can drink it without the risk of associated GERD.
4. Choose gentle cooking
Brisk cooking such as the grill, barbecue, oven, frying promotes the physicochemical modification of nutrients. The latter become more aggressive and irritating to the digestive membranes, which lengthens their passage time in the stomach. So prefer cooking with water, steam or stew: these gentle and humid cooking will not cultivate the inflammatory ground.
5. Avoid raw fruit at the end of a meal
Apples and pears that we bite into at the end of a meal promote alcoholic fermentation in the stomach, which produces gas that promotes GERD. Acidic fruits, such as orange or grapefruit, delay gastric emptying, and the faster the stomach is empty, the less risk of GERD.
6. Don’t lie down with a full stomach
Stand upright for up to 2 hours after the last bite or sip to facilitate digestive work (long live the laws of gravity!). And go to bed at night once on an empty stomach, 3 hours after dinner.
7. Treat your constipation
“It’s all just a matter of pressure! Constipation often requires a ‘bowel movement’, which increases the pressure gradient in the stomach and promotes GERD. The main cause of constipation is often a lack of blood pressure. hydration, consider drinking 15ml / kg / day between meals, including juice as a snack.
8. Give your stomach a poultice
This poultice will protect your mucous membranes from gastric acidity. Consume it between meals but never before as it will suppress your appetite. Never take medication at the same time.
Recipe : mix ½ teaspoon of liquid organic honey with crushed fresh ginger. Crush the flesh of a banana, stir in the honey-ginger and ½ teaspoon of powdered white clay.
9. Make a miso soup cure
“Unpasteurized miso soup is rich in probiotics and food enzymes. It also contains all the amino acids, including the essential glutamine which repairs digestive membranes” insists the nutritionist. This makes miso soup a real ally for people with GERD. Replace your 150 ml of water from each meal with 150 ml of miso soup for at least 15 days.
10. Stop eating before you feel full
“This is one of the health secrets of the Okinawa diet: the 80% belly rule” explains Charles-Antoine Winter. Not only will this allow you to maintain your healthy weight (remember that being overweight encourages GERD) but it will also speed up gastric emptying.
Read also :
- Doctor, I have heartburn
- My anti-heartburn foods
- A grandmother’s remedy for acid reflux
