There are so many people today who suffer from acid reflux, acidity, burping, bloating, flatulence. These are all forms of acidity that have almost become acceptable especially in middle-aged people when in reality these are problems not to be ignored and has to be dealt with just like any other medical condition.
The PH balance in our body is extremely important for the breakdown and the assimilation of the foods that we eat so When the pH level in our body is unbalanced, almost any area of the body can be affected.
Every cell in our body requires oxygen, hence in an acidic body, the cells become anaerobic which means it gets harder for oxygen to reach the cells causing problems such as poor skin and hair quality, inability to lose weight, poor absorption of nutrients from the food.
Here are simple lifestyle changes that you can incorporate in your diet which can help you get rid of acidity and bloating.
Stay Consistent with your meal timings
We need to understand that an average meal takes about three and a half to four hours to digest in a human body. After that, your stomach will produce Hydrochrolic acid automatically for digestion.
So when you have erratic eating timings every day, your body gets confused about when to expect the onset of food. But when you have a daily schedule, your body gets used to it and works according to that schedule.
So if your meal timings are inconsistent, and the naturally produced digestive juices go unused it can make your body acidic. Because even though you have not eaten anything and there’s no food in your stomach your stomach will still produce acid after three and a half to four hours.
And when there’s no food in your stomach the acid has nothing to act upon. it starts eating on the inner mucosal lining of your stomach causing ulcers, acid reflux.
Acid reflux is the extra acid your body tries to eject when there’s no food in the stomach. Like sometimes you feel a hot burn trying to run up to your throat into your esophagus.
Acid reflux can be very damaging to your esophagus which has very thin and delicate tissues, causing heartburn, suppression of appetite, etc.
So plan your meals according to your lifestyle and stick with it to avoid irregular timings.
Go easy on Processed Foods
Reduce the consumption of sugar and products made from sugar, including soda pop, pies, ice cream, jello, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liqueurs, mixed drinks.
Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, bread, relish, cheese dips, peanut butter, prepared seafood, frozen vegetables, crackers, canned soups, hot dogs, sausages, sweetened yogurt.
Don’t eat your meals too quickly
Did you know digestion begins even before you had your first bite?
When we take in the aroma of a delicious food, our body automatically produces salivary amylase in our mouth, Our saliva contains key digestive enzymes that start to breakdown the fats and carbohydrates already in your mouth.
When you don’t chew your food and larger bits of food go to your stomach undigested, your stomach needs to produce more acid to break these larger chunks of food. More acid means more acidity.
When you send well-chewed food to your stomach, the body needs less acid to break it down. When your body produces more acid, a lot of vitamins and nutrients in your food that you eat die in the presence of this excess acid. Which results in less absorption of the nutrients from the food that you eat.
Include Whole Grains
Whole Grains form the base of a balanced diet and are important in maintaining the alkaline balance in the body.
Grains are a great source of vitamins, minerals, and essential nutrients, including folic acid, fiber, carbohydrates antioxidants, and phytoestrogens.
Include Raw Vegetables and Fruits in your diet
Increase your consumption of raw vegetables and raw fresh fruits (without sugar). You should include raw vegetables in every meal.
If your breakfast is so small that you only eat toast or cereal, stop eating only toast and include a portion of fresh fruits and vegetables with it. If your lunches usually consist of sandwiches try to also include a portion of raw fruits and vegetables
Try to eat a good amount of raw vegetables before you eat a heavy entree at dinner. This way, you will be sure to eat all of the salad instead of finding yourself too full to finish it.
Avoid drinking too much water with your meals
As I mentioned above, the stomach automatically produces Hydrochloric Acid to break down the food that we ate.
When we drink too much water at the same time, what happens is the HCL gets diluted because of the water and now your stomach needs to produce even more acid to properly complete the process of assimilation of the ingested food particles.
Which in turn results in an acidic environment in our body causing bloating and flatulence of the stomach.
Eat your meals mindfully
Last but not the least, keep your mind and body in alignment while eating. What do I mean by this? Simply take in a few deep breathes before you eat.
Every time you breathe, inhale oxygen, your body automatically balances its acidic and alkaline levels naturally. So while you are chewing, try to get into the habit of taking a deep breath.
It takes your body at least 20 minutes to begin the process of digestion. So when you eat your food mindfully by taking deep breathes and chewing your food slowly it already alerts the digestive system about the ingested food and it starts preparing the digestive acids in response to it.