Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Acidity diet chart Foods to eat & avoid for quick relief
What is Acidity and why does it happen?
Acidity caused by excess production of HCL (hydrochloric acid) in the stomach. Under normal condition our stomach produce acid to digest food, but when this balance is disturbed by lifestyle changes, fast eating habits, lack of sleep and junk food can irritate our stomach. Common cause of acidity is heartburn, indigestion, bloating and acid reflux (vomit feeling). The protective lining of stomach which is made by mucus that become weak during the time.
Causes of acidity
- Dietary causes: There are multiple reason the that you can damage your stomach health eating too spicy, fried, caffeinated drink like tea and coffee which is rich in caffein and eating too much citrus rich fruits and food which is highly acidic in nature that can exploit your gut health.
- Lifestyle causes: sometime change in daily routine can affect your guts health. Irregular eating habits, lack of physical activity, poor sleep cycle, and unnecessary stress or anxiety (increase more stomach acid production).
- Other lifestyle factors: obesity increase extra pressure on the stomach which leads to increase in HCL, dehydration cause less saliva which neutralize stomach acid and low fiber diet which smooth the digestion and help to pass waste from body.
Importance of an acidity diet chart
How diet impacts acid reflux: Diet play major role what we eat is reflect on our body if you eat healthy then your body will act properly. Oily, spicy, caffeinated drinks, carbonated beverages and heavy late nights meals which can worse your guts health by producing excess HCL in stomach that causes bloating and acidity.
Benefits of following a planned diet chart
- Better digestion: Eating on fix time prevents overeating and long gaps, which helps in maintaining mucus lining in stomach acid levels.
- Balanced nutrition: Our body require multiple nutrients and minerals to work properly and prevents nutrients deficiencies that may occur with random eating.
- Weight management: planned diet chart has controlled calorie which help body to reduce and manage weight.
- Prevents lifestyle disorders: if we eat healthy and controlled manner then disease like diabetes, hypertension and digestive issue (IBS, bloating, constipations and acid reflux) will not affect our body for long time.
- Mindful eating: In this fast-moving world we eat too quick that causes digestive issue like bloating, acidity, and constipation.
Acidity diet chart – Foods to include
- Fruits for acidity relief – Some fruits are alkaline in nature that control the acid of stomach. Fruits like bananas, apples, pears, watermelon, papaya, coconut water and berries. Fruits to avoid during acid reflux (acidity) – oranges, lemons, grapefruits, pineapple and raw mango which is rich in citrus acid that can worse the acidity.
- Vegetables that soothe acidity – Vegetables like spinach, broccoli, cauliflower, cucumber, bottle gourd, pumpkin, sweet potato, carrot and beetroot which neutralize the acid reflux and smooth the bowl moment.
- Whole grains & fiber-rich foods – Are slowly digestion food which digest gradually, keep stomach stable and prevent sudden acid release. Grains like oats, brown rice, whole wheat, barley, kuttu (buckwheat), millets and corn are rich in complex carbs soak extra acid and reduce in stomach irritation.
- Herbal teas and hydrating drinks – They are rich in micronutrients which neutralize, dilute acid, improve digestion, sooth stomach lining, and keep you hydrated for long time and increase the saliva level in stomach.
Foods to avoid in an acidity diet
Acidity or acid reflux caused by multiple way one of the reasons is food that you eat frequently. If acidity has already occurred that some food and drinks that you need to avoid so it would not make the condition worse.
- Spicy and junk foods: Oily food increase the acid production in stomach and irritate the stomach lining.
- Caffeinated and carbonated drinks: Caffeine make the LES (lower esophageal sphincter) valve weak and stomach acid flows back up which leads to heartburns.
- Processed and fried foods: This type of food increase the volume of stomach and pushes acid upward, which lead to heartburns.
- Acid fruit: Fruits rich in acid increase the acid reflux which can worse the condition. You can avoid acid rich fruits like orange, lemon, lime and grapefruits.
Sample daily acidity diet chart
Morning
- 1 Glass jeera water
- 1 Ripe banana
Breakfast
- Vegetable poha and herbal tea
- Vegetable salad
Lunch
- Bhindi sabzi with minimal oil and spicy
- Cucumber & carrot salad
- Curd
Evening snack
- Roasted makhana
- Sprouts chaat
Dinner
- Mix vegetable curry with phulka
- Cucumber salad
Lifestyle tips along with Acidity diet
- Eating small and frequent meal
- Staying hydrated
- Avoiding late night craving
- Stress management
- Do more physical exercise
- Add morning running and walking
Acidity Diet chart for special cases
Acidity diet for working professionals
Morning
- 1 Glass warm water with black salt
- 1 Ripe banana
Breakfast
- Fruits chaat avoid acidic fruits like oranges and pineapple
- Ginger and tulsi herbal tea
Lunch
- Moong dal khichdi with curd
Evening snacks
- Boiled sweet corns avoid too many spices
Dinner
- Brown rice and chana dal curry
Acidity diet for home remedies & ayurvedic approach
- Eat on time don’t skip meal
- Avoid wrong combo’s foods e.g. fruits with heavy meals and milk with too spicy and oily food.
- Consume more cooling herbs – Fennel, coriander, cardamom and tulsi.
- Include ghee in moderate way – heals guts lining.
- Avoid excess sour, spicy, fried food which can increase the acid.
- Avoid overeating in night.
- Stay hydrated that keep your PH level maintain.
- Practice pranayama – deep breathing and reduces stress linked acidity.
Conclusion
If you eat in planned and moderation way without consuming too much oily, spicey and caffeinated rich food which can worse the condition of acidity. Following the acidity diet chart for relief which not only give you relief from acid reflux but also improve your digestive health. I have also mentioned acidity friendly foods which help to reduce excess trapped gas from stomach and food to eat during acidity which maintain the ph. level of stomach. If you are GRED patients, this diet plan helps you to get relief from acid reflux. Ingredients like jeera(cumin) and saunf(fennel) that reduce acidity naturally. Above diet chart for acidity patients follow it properly and let me know how it works.
Fennel seeds with water neutralise the acid and reduce excess gas traps in your stomach.
Yes, curd and buttermilk have cooling nutrients which can reduce irritation during acidity.
Jeera water and fennel tea help to neutralize stomach acid and avoid caffeinated added tea.
Too much spicy, oily, citrus fruits, caffeinated drinks and processed food that you should strictly avoid during acid reflux.
Yes, both tea and coffee are caffein rich which increase the acid production in stomach. So, you should avoid both.
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