Wholesome consuming promotes digestion | Otago Every day Occasions on-line information

Do you suffer from heartburn or acid reflux after meals?

This can have a number of causes, but it is often caused by reflux. Gastroesophageal reflux disease (GERD), or acid reflux, is a chronic condition in which the contents of the stomach regress into the esophagus (reflux or reflux), causing inflammation and damage to the lining of the esophagus.

Upper digestive tract health determines the health and environment of the rest of the digestive tract. Often times, those with upper gastrointestinal tract complaints also have bacterial overgrowth of the small intestine (SIBO) and intestinal dysbiosis. Tests would determine if these factors are responsible, but often some diet and lifestyle changes can make a noticeable difference.

Avoiding certain foods and drinks can help reduce reflux symptoms. Acidic foods, carbonated (carbonated) beverages, coffee, alcohol, chocolate, mint, and spicy foods can reduce the tone and motility of the lower esophageal sphincter, cause irritation of the mucous membranes, or increase the secretion of gastric juice.

A regular and adequate intake of fiber is associated with reduced heartburn symptoms. Soluble fiber found in foods like oats, bananas, dates, and lentils help reduce symptoms and pressure in the esophagus.

High fat diets, especially those that contain increased amounts of saturated fat from fried or fatty foods, can make reflux symptoms worse. Instead, increase healthy omega-3 fats from walnuts and monounsaturated fats from olive oil, almond butter, and avocado to reduce symptoms.

Try to eat meals upright at a table to optimize digestive function and reduce portion size. Try to eat at least 2-3 hours before bed, even at night. Avoid fluids before and with meals as this can dilute stomach acid.

In herbal medicine, elm powder, licorice, aloe vera, and marshmallow can all be recommended for calming and healing, so it may be worth consulting a naturopath for a customized body support plan.

Fried rice with chicken

For 3

⅔ cup of jasmine rice (uncooked)

4 free-range eggs (cracked)

1/4 cup of water

6 mushrooms (sliced)

2 cups sugar peas (chopped)

2 chicken breasts, cooked (chopped)

1 tbsp tamari / coconut aminos or soy sauce

1/2 teaspoon sea salt (divided)

1/4 cup chives (plus more for garnish)


Soak rice in cold water for 1-2 hours to remove residue. Rinse well, then cook the rice according to the directions on the package. Let cool in the fridge.

Heat a non-stick pan over medium heat. Add the eggs to the pan and use a spatula to stir continuously until fluffy, about two minutes. Transfer to a bowl.

In the same pan, heat the water over medium to medium heat. Add the mushrooms, peas, cooked chicken, and half of the salt and scrape off any pieces at the bottom of the pan. Cook for about five minutes, or until the water is soaked in and the mushrooms are soft and the peas are tenderly crispy.

Stir in the scrambled eggs, cooked rice and chives and chop large pieces. Add tamari. Season to taste with the rest of the salt. Spread on bowls and garnish with additional chives (optional).

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