17 best foods that can help with GERD

17 best foods that can help with GERD

Gastroesophageal reflux disease (GERD) is a common digestive disorder affecting millions. It occurs when stomach acid flows back into the esophagus, causing symptoms like heartburn, regurgitation, and discomfort. While there are a lot of treatment options that can help manage GERD, making changes in food intake is a crucial part of symptom management. Here are the top 17 foods that can help one manage GERD while enjoying a delicious and satisfying meal.

Oatmeal
Oatmeal is an excellent choice for a GERD-friendly breakfast. It’s a low-fat, high-fiber food that helps absorb excess stomach acid and soothe the esophagus. The high fiber content of oatmeal also aids in regulating bowel movements, reducing the risk of abdominal pressure that can contribute to acid reflux. To make oatmeal even more GERD-friendly, avoid adding high-fat toppings like butter, which can relax the lower esophageal sphincter (LES) and worsen reflux symptoms. Instead, sweeten it naturally with a ripe banana or a drizzle of honey.

Ginger
Ginger is a natural anti-inflammatory agent that can be particularly helpful for individuals with GERD. Its soothing properties can alleviate symptoms such as heartburn and discomfort. One can incorporate ginger into their food regimen by making ginger tea, adding it as a spice to the dishes, or even enjoying ginger candies.

Lean protein
Choosing suitable protein sources is crucial for managing GERD. Lean proteins like skinless chicken, turkey, and fish are less likely to trigger acid reflux than fatty meat cuts like beef or pork. When preparing these proteins, opt for grilling, baking, or broiling instead of frying, as frying can add excess fat that may lead to discomfort.

Non-citrus fruits
Citrus fruits are unfavorable for people with GERD due to their acidic nature. However, non-citrus options like bananas, apples, and melons are gentle on the stomach and unlikely to cause acid reflux. These fruits are safe for GERD and rich in vitamins, antioxidants, and fiber, promoting overall digestive health.

Whole grains
Whole grains like brown rice, quinoa, and whole wheat bread are excellent alternatives to refined grains for individuals with GERD. They are high in fiber, which aids in digestion and helps prevent stomach acid from flowing back into the esophagus. These grains are versatile and can be used in various dishes, from salads to side dishes and main courses.

Almonds
Almonds are a heart-healthy snack that can also help neutralize stomach acid. They are an excellent choice for individuals with GERD seeking a satisfying and nutritious snack. Almonds can be enjoyed as a small handful or used as a topping, adding flavor and texture to the meal.

Green vegetables
Green vegetables like spinach, kale, and broccoli are nutrient powerhouses. They are high in vitamins and antioxidants, supporting overall digestive health. Incorporating these vegetables into the meals can provide essential nutrients while minimizing the risk of acid reflux.

Aloe vera juice
Aloe vera juice is known for its soothing properties, making it an excellent choice for GERD symptom relief. It can reduce inflammation in the esophagus caused by acid reflux. For best results, consume a small amount of aloe vera juice before meals to help create a protective barrier in the stomach and esophagus.

Fennel
Fennel is a natural remedy used for centuries to alleviate digestive discomfort. Both fennel seeds and fresh fennel bulbs can help ease GERD symptoms. Chewing on fennel seeds after meals can aid digestion and reduce the risk of acid reflux. Additionally, sliced fennel into salads can add a refreshing and flavorful twist to the meals.

Avocado
Avocado is unique among high-fat foods in that it is generally well-tolerated by individuals with GERD. Despite its fat content, avocado provides healthy monounsaturated fats less likely to trigger acid reflux. Avocado can be a creamy topping or spread to make the meals tastier.

Lean dairy
Dairy products can be a concern for GERD patients due to their high-fat potential. However, opting for low-fat or fat-free dairy products can help minimize the fat content in the food regimen. Yogurt is especially beneficial because it contains probiotics, which support gut health and reduce GERD symptoms.

Sweet potatoes
Sweet potatoes are an excellent alternative to regular potatoes, which can exacerbate GERD symptoms in some individuals. They are rich in vitamins, minerals, and fiber, making them a nutrient-dense choice for GERD patients. One can enjoy this delectable food as roasted, mashed, or a healthier version of fries.

Aromatic herbs
Aromatic herbs like basil, thyme, and parsley can enhance the flavor of dishes without causing acid reflux. Experimenting with different herbs can add variety to meals and make them more enjoyable. These herbs bring great taste and potential health benefits owing to their antioxidant properties.

Egg whites
Egg whites are a low-fat source of protein and can be included in various recipes, from omelets to baking. They are an excellent choice for individuals with GERD because they contain minimal fat. However, avoiding the yolk is essential, which is higher in fat.

Brown rice cakes
For a satisfying and GERD-friendly snack, consider brown rice cakes. They are a healthy alternative to deep-fried chips or crackers. Top them with almond butter or a small amount of avocado for a tasty and nutritious treat. Rice cakes are versatile and can be customized to suit different taste preferences.

Herbal teas
While peppermint can relax the lower esophageal sphincter (LES) and worsen GERD symptoms, non-peppermint herbal teas like chamomile and licorice root can have a soothing effect on the digestive tract. These teas can be a warm and comforting beverage between meals to help alleviate GERD discomfort.

Couscous
Couscous is a quick-cooking whole grain that can easily replace pasta or rice in meals. It’s gentle on the stomach and provides essential carbohydrates and fiber. Couscous can be used as a base for salads, side dishes, or as part of a main course, making it a versatile addition to the GERD-friendly menu.

Staying hydrated is also crucial to managing GERD symptoms. Water helps dilute stomach acid and prevents symptoms from occurring. Additionally, adequate hydration supports overall digestive health and reduces discomfort.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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10 common signs of anemia that should not be ignored

Anemia is a widespread blood disorder that affects millions of people in the country; however, it often goes unnoticed until symptoms become severe. This condition occurs when a person's body does not have enough red blood cells (RBCs), or they lack sufficient hemoglobin, the protein that carries oxygen to the body's tissues. It is necessary to understand the common signs that indicate anemia to diagnose and manage the condition early.Recognizing signs and symptoms of anemiaIdentifying the signs and symptoms of anemia is crucial for early intervention and management. Some common symptoms and signs that may indicate anemia, include:FatigueFatigue is one of the major symptoms of anemia. It occurs because there aren't enough RBCs to carry the required oxygen to the body's tissues and organs. As a result, one may feel persistently tired, weak, and lacking energy, even after a good night's sleep. Everyday activities that were once routine for them may become challenging due to this overwhelming sense of weariness.Pale skinAnemia can cause noticeable changes in one's skin and nail color. When hemoglobin levels are low, the skin may appear paler than usual. This paleness is often most evident in areas like the face, the inner lining of the lower eyelids, the palms, and the nail beds. Moreover, the nails may even develop a bluish tint, which is a sign of inadequate oxygen supply.Shortness of breathShortness of breath or breathlessness is a common sign of anemia. One may particularly experience it when engaging in physical activities. When the body can't supply enough oxygen to the muscles during exertion, it leads to a sensation of breathlessness and difficulty catching breath. Climbing stairs, brisk walking, or even some daily tasks may leave one feeling winded and needing to rest more frequently.Dizziness and lightheadednessAnemia can result in low blood pressure and reduced blood flow to the brain, which can lead to feelings of dizziness or lightheadedness. One may experience these sensations when standing up too quickly or moving after being seated for a long time. This symptom can also make one more prone to fainting or feeling unsteady.Cold hands and feetCold extremities, especially in the hands and feet, are a direct consequence of anemia. Reduced blood circulation means less warm blood reaches these areas, causing them to feel cold to the touch. One may even experience cold hands and feet in warm environments.Headaches and cognitive impairmentInadequate oxygen supply to the brain can cause headaches and difficulty concentrating. One may experience frequent headaches, and their ability to focus and think clearly may be compromised. These cognitive impairments can affect one's daily productivity and overall quality of life.Chest painIn severe cases of anemia, the heart has to work harder to compensate for the reduced oxygen-carrying capacity of the blood. This increased workload can lead to chest pain or discomfort, similar to what one might experience during angina. Further, it is crucial to differentiate between anemia-related chest pain and cardiac issues. So, a medical evaluation is essential if one experiences chest pain.Brittle nailsBrittle or fragile nails that are prone to splitting, breaking, or peeling can be a sign of anemia. Anemia-related nutritional deficiencies, such as iron and biotin deficiencies, can affect nail health. When the body lacks these essential nutrients, it can lead to changes in nail texture and strength. If one notices persistent issues such as brittle nails alongside other anemia symptoms, they must consult a healthcare professional for a thorough evaluation and appropriate treatment.Restless leg syndrome (RLS)RLS is a neurological disorder characterized by uncomfortable sensations in the legs and a strong urge to move them. Anemia, mainly when it results from iron deficiency, can be associated with RLS. Low iron levels can affect the brain function, contributing to the development of RLS symptoms.Rapid heartbeat (Tachycardia)Anemia can lead to an increased heart rate, a condition known as tachycardia. When blood lacks sufficient oxygen, the heart must pump faster to compensate and deliver oxygen to vital organs. This accelerated heart rate can be noticeable during physical activity or even at rest. If one experiences unexplained rapid heartbeat along with other anemia symptoms, it is essential to consult a healthcare provider for evaluation.Types of anemiaAnemia is a group of disorders with various causes and has several types. Here are some common types of anemia:Iron-deficiency anemiaThis is the most prevalent form of anemia that occurs when the body lacks enough iron to produce sufficient hemoglobin. This type of anemia can result from a lack of iron-rich foods in one's food regimen, poor iron absorption, or blood loss due to menstruation, injury, or gastrointestinal issues.Vitamin-deficiency anemiaInadequate intake of essential vitamins like vitamin B12 and folic acid can lead to anemia. These vitamins are crucial for RBC production. Vitamin-deficiency anemia can also occur due to conditions that impair nutrient absorption, such as celiac disease.Hemolytic anemiaHemolytic anemia occurs when a person's RBCs are destroyed faster than their body can produce them. This can be caused by inherited conditions or autoimmune disorders.Aplastic anemiaAplastic anemia is a rare and severe form of anemia that occurs when a person's bone marrow fails to produce enough blood cells. This condition can be acquired or inherited.Anemia of chronic diseaseChronic diseases like chronic kidney disease, inflammatory disorders, and certain cancers can lead to anemia. How to prevent anemiaNutrient-rich food regimenEating a balanced meal that includes iron-rich foods like lean meats, beans, and leafy greens can help prevent anemia. For vegetarians and vegans, incorporating plant-based iron sources and considering fortified foods is essential.Regular check-upsRoutine medical check-ups can help identify anemia early, especially if one has risk factors or symptoms. Moreover, if one has a chronic illness that increases their risk of anemia, working closely with their healthcare team will help them manage the condition.

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