#WhatWeEat: ‘How To Reduce Symptoms of Acid Reflux With Diet?’

Thank you for the overwhelming response to our #WhatWeEat campaign. We got a lot of questions about diet, nutrition, healthy eating habits etc. And as promised, we have got experts to answer all your questions.

This week, Rupali Datta, Clinical Nutritionist has answered some of your queries below.

Do write to us with more questions on fit@thequint.com

" I am 32-year-old man living in Saudi Arabia. I have an acid reflux issue since 4 years now and have been taking medication for it. But there hasn’t been any improvement. I have decided to turn vegetarian and it has been 3 months now that I have given up all meat, fish, eggs. The acid reflux issue seems to be better but I feel very weak now. What to eat to feel active and energetic again? Please help."

Acid reflux trigger foods vary from person to person, try to identify the foods that cause an increase in your symptoms but eliminating whole food groups is not the answer. Some common triggers are excessive caffeine, citrus fruits/juices, carbonated beverages, alcohol, Mints, tomato products, fried greasy foods, spicy foods, garlic and onion, chocolate. Eat normal healthy meals with less spices and oil but not boiled –there is a difference.

Herbs and spices like zeerea, ajwain, haldi, etc are good for health. Eat small frequent meals in a sitting position and stay upright for atleast 45-60 minutes. Eat your last meal 3 hours before you lie down. While sleeping raise your head by 6-8 inches, put some books or bricks under the head side of your bed (bed post) rather than taking two pillows. Please take non veg one serving is 100 gms approx. but keep the gravies light.

Also Read: 13 Easy Ways to Beat Acidity Naturally

"My wife is pregnant, and I would like to know should she take any prenatal tablets other than follic acid, iron and calcium. She is following Indian diet only. She is not deficient in any vitamins. On the other hand, my sister in law in USA was suggested prenatal tablets even though she isn’t deficient in any of the vitamins. She is taking a prenatal tablet which contains omega 3 and DHA. She told me that it is a very common habit in USA to take prenatal tablets. Please find below the link for the tablet which my sister in law is taking Nature Made Prenatal Multi + Dha, 200Mg, 150 Softgels."

No supplement should be taken without your doctor’s advice. A balanced meal will provide all the nutrients in adequate quantities. Pregnancy may come with certain deficiencies and Iron, Folate and calcium supplements are advised as a prophylaxis, but only if her doctor says so.

Also Read: Planning a Baby? Get Healthy Before You Get Pregnant

"I am a 29-year-old male. What should I eat in the night to remain healthy and what must be the quantity of food?"

Not just at night but you need to eat healthy whole grains, quality proteins, lots of vegetables and fruits, adequate milk and modest healthy fats every day to stay healthy and exercise at least 45 minutes daily.

Dinner needs to a balanced combination of whole grains, proteins, seasonal vegetables and some milk product like dahi or homemade dessert. Very important –finish your meal by 9 pm latest, whatever we eat thereafter is usually not digested. I don’t know your height, weight , job or activity levels but roughly 60 g of cereal, 150 g of veggies, 60-70 g of protein (100-120 for non-veg).

Have more questions on what to eat? Send your queries to fit@thequint.com and we'll get an expert to answer them for you.

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