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Whole Grains Health

Best and Worst Foods for Acid Reflux



Getting heartburn from time to time is usually nothing to worry about, especially if it happens after you’ve eaten a whole large pizza by yourself or had too much wine. However, if you find yourself reaching for an antacid all the time, no matter what you eat, you probably need to rethink your daily diet.

Diet doesn’t necessarily cause gastroesophageal reflux disease (GERD), a condition in which stomach acid keeps rising up into your mouth and esophagus, says Stacy Cavagnaro, RD, a registered nutritionist with the Cleveland Clinic’s Center for Human Nutrition: “But what we eat and how we eat can make uncomfortable symptoms worse.”

These symptoms include heartburn or a burning sensation in the chest, she says, as well as lesser-known symptoms like gas, chronic cough, difficulty swallowing, and belching.

Eating too quickly, overeating, or overeating within three to four hours of lying down or falling asleep can make symptoms worse, Cavagnaro says. And certain foods can also make acid reflux worse.

Not sure which foods can make your acid reflux worse and which ones can help? Here is a rundown of the best and worst foods for acid reflux.

The Worst Foods For Acid Reflux

1. Greasy and fatty foods

Fried foods, fatty meats, and high-fat dairy products, including french fries, chips, cheese, and sour cream can relax the esophageal sphincter, which is the valve that holds acid in the stomach, Cavagnaro says. When the esophageal sphincter is relaxed, more acid can enter the esophagus and cause irritation. High-fat foods are also absorbed more slowly and linger longer in the stomach, which causes the stomach to produce extra acid.

2. Coffee

Caffeinated beverages, including coffee, can increase your risk of GERD. Caffeine also relaxes the esophageal sphincter, allowing more acid to enter the esophagus, causing irritation, Cavagnaro says.

Related: What Exactly Is GERD?

3. Alcohol

drink alcohol, especially red wine, especially in large quantities, can increase the risk of acid reflux. Cavagnaro says alcohol is another food that relaxes the lower esophageal sphincter, making it more likely that acid will flow into the esophagus.

Related: What to Drink for Heartburn Relief

4. Chocolate

Like alcohol and caffeine chocolate It has been shown to affect the valve that holds acid in the stomach. This can cause it to travel up your esophagus and mouth and give you heartburn.

5. Peppermint

peppermint It’s been shown to help relieve symptoms of the lower GI like gas, abdominal pain, and diarrhea and constipation, which are associated with irritable bowel syndrome, says Cavagnaro. However, peppermint can also trigger GERD symptoms. “If you have reflux symptoms, avoid peppermint teas and supplements,” she adds.

6. Citrus fruits and juices

Citrus fruits and juices, including oranges, pineapples, grapefruits, lemons, and limes, are highly acidic. This leads to more stomach acid that can travel up the esophagus, says Cavagnaro.

7. Tomatoes

Tomatoes and tomato juice are acidic, just like citrus fruits. So, they can trigger acid reflux, as consuming highly acidic foods leads to more acid in the stomach, says Cavagnaro.

8. Spicy foods

Capsaicin, the compound that gives flavorful foods their flavor, can slow digestion, which keeps food in the stomach longer and causes acid reflux, says Cavagnaro. It can also irritate the esophagus and make the effects of GERD worse.

9. Onion and garlic

Onions and garlic increase acid production in the stomach, explains Cavagnaro. This can make acid reflux worse.

10. Carbonated drinks

The bubbles in Carbonated drinks can make GERD symptoms worse. “These can cause gas and bloating, cause more pressure, and make reflux symptoms worse,” says Cavagnaro.

The best foods for acid reflux

1. Whole grains

High-fiber foods, including whole grains like brown rice, quinoa, oatmeal, and whole grain bread, are important for gut health, says Cavagnaro. This could reduce your risk of acid reflux.

2. Green vegetables

Eating more vegetables can reduce your risk of GERD. research shows. Leafy greens, broccoli, zucchini, and green vegetables are high in fiber, which is good for your gut health and lowering your risk of acid reflux, says Cavagnaro.

Related: How To Use Baking Soda For Acid Reflux

3. Root vegetables

Potatoes, sweet potatoes and co root vegetable are a source of healthy carbohydrates and fiber that can lower your risk of acid reflux.

4. Ginger

ginger It has been shown to reduce the symptoms of reflux. Cavagnaro suggests sipping ginger tea or chewing on a ginger chew when your heartburn occurs.

5. Melons, bananas and other basic foods

Alkaline foods help neutralize the acid in your stomach, says Cavagnaro. So adding more bananas, melons, honeydew, cucumbers, and apples to your diet can reduce your acid reflux. Many of these foods also have a high water content, which also neutralizes stomach acid.

6. Low-fat or fat-free dairy products

“Dairy products have been used for reflux symptoms for centuries,” says Cavagnaro. However, it must be low-fat or fat-free dairy products, such as cottage cheese, skimmed milk, or 1% milk and low-fat yogurt. High-fat dairy products like ice cream and whole milk can make acid reflux worse.

7. Herbal tea

According to, drinking herbal tea can be a natural remedy for heartburn Harvard Medical School. Chamomile, for example, can calm the digestive tract and relieve your acid reflux. And ginger is a helpful digestive aid. So opt for teas with these ingredients.

8. honey

This natural sweetener can help neutralize stomach acid and has anti-inflammatory properties. It also covers the esophagus. So, honey is a great remedy for heartburn.

9. Licorice

liquorice It has been shown that the coating of the esophageal lining is strengthened, making acid reflux feel less irritating. You can also supplement your diet with licorice lozenges or gargle Help with digestive problems.

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10. Aloe Vera

Aloe vera is good for your skin, but it can also relieve the effects of heartburn. research shows that aloe vera syrup reduces symptoms of GERD, and aloe vera juice is loaded with vitamins and minerals and has anti-inflammatory properties.

Next, read about the diet changes you can make to relieve heartburn.


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Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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