What to eat when you suffer from stomach pain, acid reflux, heartburn or acid reflux? Although these symptoms are mostly benign, they can nevertheless handicap daily life. In addition to a revised and corrected lifestyle, find out what are the good eating habits to adopt for a better digestive comfort.
Where does acid reflux come from?
Les acid reflux is what doctors call gastroesophageal reflux disease or GERD. It is a regurgitation of stomach contents into the esophagus that occurs after a meal or in certain positions, such as lying down or leaning forward. 20% of adults are affected by GERD. Although benign most of the time, it remains unpleasant for those who suffer from it.
According to the health insurance website, there are 2 forms of GERD: RGO :
- intermittent physiological GERD, which occurs sporadically and exceptionally.
- Chronic GERD, which can cause chest pain and inflammation of the mucous membranes in the lower esophagus.
Being overweight, having a hiatal hernia, certain medications, smoking, alcohol, and eating too acidic, spicy or high-fat foods all contribute to acid reflux episodes.
What foods should I avoid when I have heartburn?
- Dishes in sauce;
- Dishes rich in fat: cold cuts and fatty meats;
- Cheeses with mould: blue, Roquefort, Brie, Camembert, Munster, goat...
- Spicy and spicy plants: Asian, Oriental, African, Indian cuisine as well as all dishes based on mustard or spices;
- Salads and raw vegetables;
- Vinegar dishes;
- Pickles;
- Chocolate;
- Oilseeds: walnuts, hazelnuts, almonds, peanuts, Brazil nuts..;
- Soft drinks and soda;
- Alcohol;
- Fruit juices;
- Tea and coffee.
It is also important to learn to listen to yourself to identify foods that trigger acid reflux or aggravate your symptoms.
Pulses should be rinsed and soaked at least one night before cooking to avoid making your stomach more fragile.
Foods to choose in case of acid reflux
- Boiled potatoes;
- Cooked vegetables: carrots, zucchini, green beans, endives, eggplant, spinach, artichokes...
- Raw fruit outside or at the beginning of the meal. Cooked fruits (baked apples, compote, pie..) can be eaten at the end of the meal. Bananas should be chosen when ripe and eaten mashed with a fork. Citrus fruits are sometimes to be avoided depending on your sensitivity.
- Lean meats: chicken, turkey, veal, rabbit;
- Fish;
- Seafood and shellfish;
- Semi-complete cereals: rice, semolina, bulgur;
- Yoghurts and cooked cheeses: cantal, emmental, gruyere...
- Still water, preferably between meals.
Concerning the cooking of anti-acidic foods
To keep the nutrients in cooked vegetables, they should be cooked lightly: steamed, en papillote or in a vitalizer. Cooking in the oven or boiled is also possible. Just be sure not to add any fat or cream. To add flavor, aromatic herbs will enhance the natural flavors of your dishes without the use of spices.
Invited to a dinner party, how to do it?
If you are invited to a family meal, a gathering of friends or have dinner plans, you can adjust your consumption to still have a good time. Here are some simple tips to avoid regretting your deviations:
- Do not refill;
- Eat small portions;
- Take the time to chew well, to savor your meal and to enjoy your guests;
- Choose vegetarian side dishes instead of French fries...
- Prefer to have an appetizer than a dessert;
- Drink plain water and leave the wine for another time!
Remember that to relieve a RGO It is above all a question of balance and moderation!