Indian diet plan for acidity finds its roots in dietary choices. In the diverse tapestry of the Indian diet, characterized by rich flavors and a plethora of spices, understanding how to manage acidity becomes crucial for maintaining digestive health.
The gastrointestinal tract, also known as the digestive tract or alimentary canal, is a long, continuous tube that extends from the mouth to the anus. It plays a crucial role in the digestion, absorption, and elimination of food and waste products from the body. The major organs and structures that make up the gastrointestinal tract include:
(from How food moves through the digestive system)
Gastroesophageal reflux (GER) happens when your stomach contents come back up into your esophagus. Many people have GER once in a while, and GER often happens without causing symptoms. In some cases, GER may cause heartburn, also called acid indigestion. Doctors also refer to GER as: acid indigestion, acid reflux, acid regurgitation, heartburn or reflux.
Gastroesophageal reflux disease (GERD) is a more severe and long-lasting condition in which GER causes repeated symptoms that are bothersome or lead to complications over time. If you think you may have GERD, you should see your doctor. Researchers estimate that about 20 percent of people in the United States have GERD.
Anyone can develop GERD. You are more likely to have GERD if you:
– are overweight or have obesity
– are a pregnant woman
– take certain medicines
– smoke or are regularly exposed to secondhand smoke
The stomach has glands that release gastric juice, a mix of Hydrochloric acid (HCl), Lipase, and Pepsin, necessary for digestion. Excessive production of this gastric juice leads to a burning sensation in the stomach and beneath the breastbone—commonly known as Acidity. If this persists for over a week, it becomes Gastroesophageal Reflux Disease (GERD).
People often endure this pain quietly or opt for a quick antacid fix, offering temporary relief before the pain returns. Those dealing with Acidity or GERD face challenges in eating, sleeping, and focusing on daily tasks. In GERD, instead of food continuing to the small intestine after interacting with digestive juices, it regurgitates back to the esophagus. This happens due to the malfunctioning of the esophageal sphincter—a circular band of tissue at the base of the esophagus.
Ideally, the sphincter should stay closed once food passes through it. However, in GERD, it relaxes at the wrong times, allowing partially digested food to move back into the esophagus. This regurgitated food is often acidic, causing heartburn—a burning sensation from the stomach to the middle-upper chest. Understanding these digestive disruptions is crucial in dealing with gastric issues and GERD.
GERD or Acidity stems from two primary causes – the improper functioning of the Esophageal Sphincter and the consumption of Acidic Foods.
Causes for the malfunctioning Esophageal Sphincter:
Understanding these distinct factors contributing to GERD or Acidity sheds light on the varied triggers that can disrupt the normal functioning of the digestive system.
Reasons for Stomach Acidity:
Understanding the pragmatic causes behind stomach acidity sheds light on the various factors that can disrupt digestive equilibrium. Here are some general tips to manage the issue:
Comprehensive diet tracking and plan
The comprehensive dietary plan is designed not just for immediate relief from symptoms but to establish a lasting shift in your lifestyle, safeguarding against future digestion issues. Even if you happen to deviate from the plan and encounter a recurrence of symptoms, tracking the diet allows you to be flexible with your strategy so you can recalibrate your habits and dietary choices, ensuring ongoing trouble-free digestion.
Week 1
During the initial week, gather essential details about your diet and body. This data will assist you in identifying the most effective ways to alleviate your symptoms. This week is dedicated to raising awareness about your dietary choices and understanding your body’s responses to different foods.
The primary objective for the week is to maintain a detailed record of all your dietary intake. The Candor app allows you to easily log diet and medications and can also identify triggers after a reasonable amount of data has been provided. Examine the timing of the day when symptoms are most pronounced. The culprit behind those symptoms is typically the food consumed in the preceding meal.
Week 2:
Continue the process of collecting and documenting information on your food intake and the associated symptoms. This week, pay attention to your eating habits by recording the time it takes to complete your meals, the pace at which you eat, the quantity consumed, and any snacking habits. In addition to these observations, consider making adjustments to your eating behavior:
Week 3 and 4:
Embark on a pivotal phase this week, potentially reshaping your dietary routine as you bid farewell to foods causing issues. Revisit the log you crafted in the initial week and eradicate problematic foods from your diet. If medications or supplements seem to be contributing to your symptoms, engage in a discussion with your physician to explore potential alterations. It’s crucial not to cease any medication without seeking professional advice.
In the upcoming third and fourth weeks, transition to a diet centered around home-cooked, mild foods. Consider the following options for breakfast, meals, and snacks that are gentle on acidity and indigestion during this period.
To manage acidity in an Indian diet, it’s advisable to avoid:
Individual responses vary, so observe triggers and consult healthcare professionals for personalized advice.
Maintaining a well-balanced diet involves strategic portion control and opting for lighter cooking methods, favoring minimal oil. Prioritize non-spicy meals and ensure optimal hydration with 3 liters (8-10 glasses) of water daily. Jumpstart your day by reaping the benefits of soaked black raisins and prunes (4-5 each) on an empty stomach. Tackle acidity and heartburn by incorporating 1 teaspoon of gulkand with 2 teaspoons of milk into your nightly routine, either between meals or before bedtime.
Infuse freshness into your mornings with a revitalizing cup of Ajwain or Saunf water. Boil a teaspoon of these seeds in 2 cups of water, let it reduce by half, and enjoy sipping throughout the day. Post meals, cleanse your palate with a few mint leaves. Counteract post-dinner acidity by embracing half a teaspoon of jaggery paired with ajwain or saunf. Elevate your post-meal experience with a homemade mukhawas blend. For continued relief from acidity, introduce semi-ripened bananas or steamed apples on an empty stomach. Opt for a healthier routine by excluding coffee, tea, biscuits, and deep-fried snacks.
Week 5:
Should you experience improvement by the conclusion of the fourth week, you may transition to the plan outlined for weeks 5. In the event that symptoms persist, consider extending the current week’s plan for an additional week.
Entering this week, many relish the unhurried pace of their meals, reveling in a heightened awareness of their dietary choices. You might sense a newfound lightness and well-being.
As you enter the 5th week, it’s time to reintroduce certain foods eliminated in the past two weeks. Take it one food at a time, in modest amounts, and diligently record any associated symptoms. This deliberate approach helps discern the nuances of what, when, and how much to consume. By the conclusion of this phase, you’ll likely pinpoint the dietary culprits triggering your digestive concerns. As you craft a modified diet plan, incorporate foods that fortify gut health.
If you find relief with one or two food exclusions, your symptoms may significantly improve within the timeframe of this plan. For those grappling with multiple triggers, allocating an additional 2-3 weeks may be help in identifying and resolving the issues.
Probiotics may help the cause
Probiotics offer a multitude of health benefits, with a key focus on maintaining a robust digestive system. The prolonged use of Proton Pump Inhibitors (PPIs) and antacids disrupts the growth of healthy bacteria and disturbs the natural pH balance in the gut.
While these medications are often prescribed to alleviate symptoms of acidity and indigestion, it’s crucial to address the root cause rather than merely treating symptoms. Probiotics, tiny micro-organisms, play a pivotal role in addressing acidity and indigestion from its core. In the absence of healthy bacteria in the gut, the digestive process slows down, creating an environment conducive to the rapid multiplication of harmful bacteria. Small Intestine Bacterial Overgrowth (SIBO) occurs when these bacteria extend into the small intestine, causing undesirable symptoms such as gas, abdominal pressure, weakened lower esophageal sphincter, and acid reflux. Lactobacillus acidophilus stands out as a proven probiotic for treating acidity and indigestion. Indian culinary offerings like curd, buttermilk, fermented milk drinks, rice, dosa, dhokla, and pickled vegetables such as amla, carrots, radish, cucumbers, along with cheese, serve as excellent sources of probiotics.
Embracing a healthy lifestyle plays a pivotal role in addressing acidity and indigestion, complementing dietary adjustments. Consider these guidelines to manage GERD/Acidity and Dyspepsia/Indigestion effectively.
References:
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