As the summer heat intensifies, so does the risk of experiencing acidity and acid reflux. Many individuals struggle with this common concern, which can cause discomfort and disrupt daily routines. However, with the right dietary choices, you can manage acidity and reduce the symptoms of acid reflux. In this article, we will discuss the warning signs of acid reflux and provide a list of seven-morning foods that can help control acidity during the summer season.
According to the Indian Society of Gastroenterology, the prevalence of GERD in India ranges from 7.6% to 30%, with most population studies showing a frequency of 10% and cohort studies showing a higher prevalence of 30%.
Acid Reflux Warning Signs
Before we delve into the morning foods that can alleviate acid reflux, it's important to be aware of the warning signs associated with this condition. Dr Roy Patankar (renowned gastroenterologist & Director of Zen Hospital) has mentioned the symptoms of acid reflux below.
1) Heartburn
A burning sensation in the chest that is frequently accompanied by a sour taste in the mouth.
Also Read: Bloating, Burping, And Belching: When Does Acid Reflux Become Serious?
2) Regurgitation
The backflow of stomach acid or food into the throat results in a bitter or acidic taste.
3) Chest Pain
Discomfort or pain in the chest area, sometimes mistaken for a heart attack.
4) Difficulty Swallowing
A feeling of food getting stuck in the throat or a sensation of a lump in the throat.
5) Chronic Cough
A persistent cough, especially after eating or lying down, may be indicative of acid reflux.
Morning Foods That Control Acidity In Summer
1) Oatmeal
As per Dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Starting your day with a bowl of oatmeal can help soothe acid reflux symptoms." Oatmeal is a low-acid food that provides fibre and helps absorb excess stomach acid. Opt for plain, unsweetened oatmeal and avoid adding acidic fruits or sweeteners.
2) Almond Milk
Swap regular cow's milk with almond milk to reduce acidity. Bansal said almond milk is alkaline in nature and can help neutralise stomach acid. Use it as a base for your cereal or smoothies for a refreshing and acid-free start to your day.
3) Ginger Tea
Sip a warm cup of ginger tea in the morning to calm acid reflux symptoms. Bansal highlighted that ginger has natural anti-inflammatory properties that can soothe the digestive system and alleviate heartburn. Prepare the tea by steeping fresh ginger slices in hot water for a few minutes.
4) Banana
Enjoy a ripe banana as a morning snack or add it to your oatmeal. Bananas are low in acidity and can help neutralise excess stomach acid. They also provide essential nutrients like potassium and fibre.
5) Melons
Watermelon, cantaloupe, and honeydew melons are excellent choices for summer mornings. These fruits have high water content and are low in acidity, making them soothing and hydrating for the digestive system.
Also Read: GERD: Foods That Trigger Acid Reflux and Heartburn
6) Greek Yogurt
Bansal advised opting for plain, unsweetened Greek yoghurt as a morning protein source. Greek yoghurt is low in acidity compared to other dairy products and contains beneficial probiotics that promote a healthy gut. Add a drizzle of honey or sprinkle some almonds for added flavour and texture.
7) Chamomile Tea
Sipping on chamomile tea in the morning can provide relief from acid reflux symptoms. Bansal said that chamomile has calming properties that help reduce inflammation in the digestive tract and alleviate discomfort. Brew a cup of chamomile tea using dried chamomile flowers.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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