So you have reflux… now what?
Over the years I have had problems with the bad stomach reflux which causes me stomach pain, dull thud of pain in my chest, cramping, nausea and a lump in my throat… it’s not fun. If you have felt these types of pains before you may be experiencing reflux. (If you haven’t seen a doctor before then it might be a good idea).
Gastro-oesophageal reflux means the return, or reflux, of the stomach’s contents back up into the oesophagus, which can eventually damage the oesophagus because it ends up being regularly bathed in stomach acid, hence the burn. It is a very common condition; so don’t worry you are not alone. It is estimated that 15 to 20 per cent of adult’s experience symptoms of gastro-oesophageal reflux at least once a week. It is not fun.
But over time I have learnt a few tips and tricks to try and minimise my suffering and getting me back on track…
What not to eat:
• Acidic foods and drinks such as organs, tea and coffee
• Tomato based sauces, like ketchup and red pasta sauces
• Alcohol- especially wine
• Citrus fruits
• High fatty foods like deep fried foods, bacon, fatty meats and full cream milk
• Garlic and onions
• Carbonated drinks
• Red meat- very inflammatory.
• Cheese- with its high fat content, it is something you will want to avoid when in pain.
• Gluten grains such as wheat, rye, barley and processed oats.
What to eat:
• Bananas- great as a snack.
• Melons- again nice gentle fruits.
• Apples, berries, peaches and pears.
• Chicken and turkey (for the meat eaters) as it’s much less inflammatory than red meat, make sure skin is removed.
• Fish and seafood is also very anti-inflammatory, just never fried.
• Potatoes, sweet and normal.
• Green vegetables.
• Oatmeal -it’s a great breakfast option which is super gentle on your stomach.
• Ginger- is anti-inflammatory and works well on your digestion.
• Aloe vera- very gentle on your stomach lining.
• Salads- just without the tomatoes or cheese.
• Try to eat slowly, I know this is where I struggle, I put my knife and fork down in between each mouthful.
• Cook smaller meals, I prepare enough food for a side plate. By not overloading you stomach you decrease the strain on your stomach.
• Keep a food diary which includes what you eat and the time but as well the symptoms you experience and when- this is really important to identify what YOUR triggers are.
• Chew gum- chewing gum (not mint) increases saliva production and reduces the amount of acid in the esophagus.
• Avoid lying down or bending over after eating- wait at least an hour before starting any forms of activity
• Avoid eating 2-3 hours before bed time so your body has time to digest the food properly.
• If the pain or discomfort is bad sleep with your head propped up on a couple of pillows.
Last advice is ultimately this will come up to you and listening to your body whilst you are in an inflamed state. A lot of resources say don’t eat chocolate, but I have no problem, ha! But for me, tomato sauces are a killer… I hope these tips help.
Do any of you have some great tips or advice for fellow reflux sufferers?
Until next time,
Miss chew x