Articles
Reflux & Indigestion
In today’s busy life style, indigestion, reflux, discomfort after eating or at night are common problems. We eat too fast, too much and are often over weight.
Oesophageal reflux occurs when the food from the stomach refluxes into the oesophagus.
The food that is refluxing contains acid and undigested food which irritates the lining of the oesophagus causing ulceration.
This acidic undigested food causes sore throats, irritation of the larynx (voice box) and coughing. These conditions give discomfort and pain.
Aggravating factors - general:
- Being overweight causes pressure on the stomach, increasing the reflux.
- Consuming medications such as anti inflammatory, antidepressants and some antibiotics may irritate the stomach causing some reflux.
- Being worried or tense will increases acid production and therefore irritation.
- Eating too fast and not chewing food adequately so food hasn’t time to breakdown.
- Getting up straight after a meal, rather than relaxing and allowing digestion to begin causes more reflux and discomfort.
Food related
- Eating fresh doughy bread or cooked cheese can inhibit digestion.
- Highly spiced foods are irritating to the oesophagus and the stomach.
- Eating rough abrasive foods such as nuts, skins and seeds may irritate the oesophagus and stomach.
- Fried and fatty foods which reduce the sphincter pressure and delay the stomach emptying.
- Consuming gassy drinks, (beer and soft drink) or beaten egg whites (which include air) causes stomach bloating and creates pressure.
- Consuming beans, lentils and big quantities of natural bran can cause wind and bloating in the stomach and therefore reflux.
- Drinking alcohol and smoking increase the secretion of gastric juices and acidity which causes greater acid reflux.
- Caffeinated strong tea and coffee increases acid production.
General ways to reduce reflux and discomfort
- Try to achieve and maintain an ideal weight.
- Eat meals at regular intervals.
- Make the meals small and frequent.
- Aim for a main meal in the middle of the day.
- Cut food up small, chew well and eat slowly.
- Meals should be taken sitting down in a calm atmosphere.
- Make sure you relax for at least 15 - 20 minutes after a meal.
- After a main meal try not to bend for about 40 - 60 minutes.
- Do not consume food within 3 hours of going to bed.
- When reflux is a major problem at night, elevate the bed or sleep with a higher pillow.
Food recommendations
- A wide variety of foods should be eaten only avoiding those which are difficult to digest. Each meal should contain some protein food such as meat, fish, egg, poultry, cheese and milk to achieve a good nutritional balance.
- Eat a bland diet using mild herbs and seasonings.
- Drink decaffeinated tea and coffee with milk and avoid alcohol.
- Choose day old or toasted bread without whole grain.
- Grill or casserole rather than fry.
- Peel and seed fruit and vegetables and cook if hard.
- Doctors may prescribe medications to help relieve the symptoms. It is important that as many life style and dietary changes be made as well. Seek the help of a Accredited Practising Dietitian (APD) - check your Yellow Pages - for help with changing your eating habits and forming a new meal plan. Recipes can be adapted by substitution or modifying texture
Recipes
Smooth Textured Fruit Cake : A moist cake full of fruit.
Added to site on : Wednesday, 7 July 1999