Balancing the Diet to Prevent Acid Reflux

Managing Indigestion is Easy - Let Herbs and Sea Vegetables Help

Jul 26, 2009

In the management of digestive disorders, the role of a balanced diet cannot be over estimated. Proportion, trace minerals and herbs make all the difference.

Ancient wisdom dictates, “A good and proper diet in disease is worth a hundred medicines and no amount of medication can do good to a patient who does not observe a strict regimen of diet.” (Charaka Samhita, ca. 300 A.D.)

Yet, in this era of instant gratification, everyone is looking for a quick fix. So when serious stomach upset strikes, it often compels the sufferer directly to the antacid shelf or prescription drug counter of the local pharmacy. At best, this is unwise. But far worse, it is abusive to require the body to accept, digest and assimilate all manner and combinations of foods, expecting that it not revolt in its effort to protect itself.

Using Antacids to Manage Acid Indigestion

The problem with using antacids to manage indigestion is that they can cause a rebound effect. That is, using antacids to reduce the acidity of the stomach contents means the stomach is less able to perform its role in digesting food. As a consequence, when the stomach senses that the gastric juices are not acidic enough to work properly, it simply produces more acid.

This sets up a vicious cycle of events for the dyspeptic; requiring an additional dose of antacid, which then requires more acid from the stomach, ad infinitum. Soon the stomach automatically produces extra gastric juices whenever it senses food coming, and the problem escalates into a chronic complaint.

Using Prescription Drugs to Manage Acid Indigestion

The problems associated with using prescription medications to manage indigestion, when a proper diet would suffice, are myriad. For example, the popular “purple pill”, Nexium®, lists over 127 known adverse reactions (ironically, 22 of them involve the digestive system!). This is to say nothing of its associated list of contraindications, adverse drug interactions, malabsorption of nutrients, and disturbances of certain blood serum levels.

The Known Adverse Gastrointestinal (GI) Reactions to Nexium

The Role of a Balanced Diet in Managing Digestive Problems

So, “Let your food be your medicine and medicine be your food” (Hippocrates, Father of Modern Medicine—ca. 460-370 B.C.)

That being said, how does one go about complying with his edict? Simply put, the diet must be properly balanced. That means that it should contain a variety of foods and nutrients in proper proportion to the body’s needs.

Balancing the diet is not difficult, and it will pay off in a much happier stomach. According to Michael Tierra, to put together a balanced diet, one simply divides his food intake into three categories. He describes these as Primary, Secondary and Tertiary Foods. (Tierra, 1998, p.48)

The Primary Foods of a Balanced Diet

Primary foods include whole grains and proteins which should, each, make up approximately 20%-30% of daily food intake. Suitable whole grains would include choices like brown rice, whole corn, quinoa, amaranth, millet and steel-cut oats. The protein portion can be made up of a combination of wholesome animal proteins, tofu, tempeh and beans. Beans, however, are high in certain gas producing carbohydrates and therefore, should be eaten in moderation.

The Secondary Foods of a Balanced Diet

The secondary foods are lightly cooked, seasonal vegetables and should make up approximately 30%-40% of daily intake. Lightly cooked vegetables and lacto-fermented vegetables are easier on digestive processes than raw, and help any existing imbalances in the digestive tract to begin to normalize. Best choices include a variety of green leafy vegetables, root vegetables, and squashes.

The Tertiary Foods of a Balanced Diet

This final category is made up of wholesome dairy products, eggs, and fruits; comprising only 5%-10% of daily intake. High quality fats and oils, like virgin olive oil, virgin coconut oil and ghee, also fall into the Tertiary Food category and should total only 2% of daily food intake.

Trace Minerals are Vital in the Diet

In addition to eating a balanced diet as described above, it is helpful to supplement possible trace mineral deficiencies. Trace minerals can be found in abundance in nuts, seeds and sea vegetables. Far more likely to be lacking in a balanced diet than are vitamins, trace minerals can in many ways be more important.

Luckily, sea vegetables such as kelp, nori, wakame, kombu, and dulse make easy additions to the diet. Try adding a little in cooking grains, simmering soup stocks, or sprinkled on salads. Seeds and nuts make convenient snacks and garnishes, are healthy additions to wholesome baked goods, and are a good source of Omega 3 fatty acids.

Finally, common culinary herbs can be useful in remedying any long term nutritional deficiencies which may have developed due to poor digestion. Nutritive herbs provide substantial amounts of synergistically balanced minerals and vitamins, and tonic herbs improve the assimilation of vital nutrients by the organs. Add them liberally during food preparation.

Tierra, M. (1998). The way of Herbs. 1230 Avenue of the Americas, New York, NY 10020: Pocket Books.

Disclaimer

The information in this article is given for informational purposes only. No diagnosis should be made nor treatment undertaken without first consulting a Physician or other qualified health professional, as neither suite101 nor the author will be responsible for readers' actions. Images are provided for illustrative purposes only.

The copyright of the article Balancing the Diet to Prevent Acid Reflux in Holistic Nutrition is owned by Maria Blanco. Permission to republish Balancing the Diet to Prevent Acid Reflux in print or online must be granted by the author in writing.