Gastroesophageal Reflux Disease (GERD) is a common disease that reportedly affects 20–30% of the population in India. Worldwide, more than 70 crore people suffer from this condition, according to a study published in the Annals of Medicine.
GERD, or acid reflux, occurs when stomach contents move back up into the oesophagus, which is the tube that connects the mouth and stomach. As a result, people may experience excessive heartburn, nausea, bloating, and burping. An effective way to manage the condition is through a healthy diet that contains a combination of green vegetables, fruits, whole grains, and nuts. One such food is kale, a leafy green in the cabbage family that is packed with nutrients and can help relieve acid reflux. Here are some ways it can benefit patients:
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Low In Acid Content
Kale is a naturally alkaline vegetable, meaning it has a high pH level that can help neutralise stomach acid and lessen heartburn. During acid reflux and when experiencing heartburn, consuming alkaline foods like kale may provide some relief. Moreover, its high fibre content can aid digestion and reduce pressure in the abdomen, further reducing the burning sensation.
Reduced Inflammation
While research is still ongoing, kale may be helpful for those suffering from acid reflux due to its anti-inflammatory and antioxidant properties. One study published in the journal Antioxidants points to specific chemicals in kale, like kaempferol and quercetin, which have been shown to reduce inflammation. This is significant because chronic inflammation can contribute to acid reflux symptoms. However, it's important to note that individual experiences can vary, and consulting a doctor for personalised advice is always recommended.
Supports LES Function
The lower esophageal sphincter (LES) is a ring of muscle fibres that helps prevent stomach contents from moving back up into the oesophagus. However, when the LES weakens and relaxes, acid reflux becomes inevitable.
Kale is rich in calcium and magnesium, which are essential minerals that help ensure proper LES functions. Moreover, its anti-inflammatory properties may help reduce reflux, which may put less stress on the LES.
Improves Hydration
Kale is also a hydrating vegetable that contains about 84% water, 9% carbohydrates, 4% protein, and 1% fat. This is what makes kale a great source of food for people suffering from acid reflux. Its high water content helps aid digestion, and as mentioned, due to the alkaline nature of the water content, it neutralises stomach acid, which is a result of acidity and heartburn.
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How You Can Prepare Kale
If you’re someone who isn’t used to eating kale or does not know how to include it in your diet, here are some ways you can prepare it.
Sautéed kale
Wash and chop your kale. Discard the thick stems. Heat oil in a pan and toss in some garlic. If you have acid reflux, it is best to keep spices to a minimum. Once the garlic becomes fragrant, add the kale and cook for a few minutes, stirring it frequently, until it becomes a vibrant green. Season with salt and pepper. Enjoy your healthy and incredibly easy-to-make sautéed kale.
Kale smoothie
Take a handful of chopped kale without the stems and blend them together. Add your favourite milk or yoghurt to it. Add a frozen banana for creaminess and sweetness. For extra flavour, you can add in some berries, mango, or a spoonful of peanut butter. Mix it all up until smooth, and enjoy a delicious kale smoothie.
Kale salad
In a large bowl, add kale without the stems. Add in your favourite ingredients, like chopped vegetables like cucumber, carrots, or bell peppers, for colour and crunch. You can also toss in some dried fruits like cranberries or raisins, toasted nuts, or seeds. Finally, drizzle with a simple dressing of olive oil, lemon juice, and a sprinkle of salt and pepper. Mix and combine everything together, and enjoy a healthy and refreshing kale salad.