Dietitian Sharon Saka shares her secrets of power snacking and how to avoid foods that will create even the slightest digestive problem.
f you experience frequent indigestion or heartburn, you have lots of company.
Millions of Americans have ongoing digestive health problems of some sort.
It can be a sign of overeating, choosing the wrong foods, or a more serious problem.
Registered dietitian Sharon Saka, of Suffern, New York, says that a few simple lifestyle changes can alleviate heartburn and indigestion.
She suggests eating smaller, more frequent meals.
This will decrease pressure on your abdomen and make it less likely for you to experience heartburn.
Other preventive tips: Eat in a relaxing atmosphere.
Wear clothing that isn't too tight around your waist and abdomen.
Don't lie down after eating, or do a lot of bending and lifting.
A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid.
Here are some common gastric irritants you might want to avoid: spicy foods with black pepper or chili powder; mint; garlic and raw onions; citrus foods like tomatoes, oranges, and grapefruit; fried or fatty foods that slow digestion; anything with caffeine such as coffee, tea, soft drinks, and chocolate; and alcohol.
For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains.
Drink enough fluids to help your body absorb important nutrients and lubricate food waste.
Use low-fat methods when cooking, for example, substituting broth for butter or oil when you saute, and replacing oil with applesauce (cup for cup) when you're baking.
Herbal chamomile tea is said to have a calming effect on the stomach, so try some after you eat or before bed.
About the author:
Mike Adams (aka the "Health Ranger") is the founding editor of NaturalNews.com, the internet's No. 1 natural health news website, now reaching 7 million unique readers a month.
With a background in science and software technology, Adams is the original founder of the email newsletter technology company known as Arial Software. Using his technical experience combined with his love for natural health, Adams developed and deployed the content management system currently driving NaturalNews.com. He also engineered the high-level statistical algorithms that power SCIENCE.naturalnews.com, a massive research resource now featuring over 10 million scientific studies.
In addition to being the co-star of the popular GAIAM TV series called Secrets to Health, Adams is also the (non-paid) executive director of the non-profit Consumer Wellness Center (CWC), an organization that redirects 100% of its donations receipts to grant programs that teach children and women how to grow their own food or vastly improve their nutrition. Click here to see some of the CWC success stories.
In 2013, Adams created the Natural News Forensic Food Laboratory, a research lab that analyzes common foods and supplements, reporting the results to the public. He is well known for his incredibly popular consumer activism video blowing the lid on fake blueberries used throughout the food supply. He has also exposed "strange fibers" found in Chicken McNuggets, fake academic credentials of so-called health "gurus," dangerous "detox" products imported as battery acid and sold for oral consumption, fake acai berry scams, the California raw milk raids, the vaccine research fraud revealed by industry whistleblowers and many other topics.
Adams has also helped defend the rights of home gardeners and protect the medical freedom rights of parents. Adams is widely recognized to have made a remarkable global impact on issues like GMOs, vaccines, nutrition therapies, human consciousness.
In addition to his activism, Adams is an accomplished musician who has released ten popular songs covering a variety of activism topics.
Click here to read a more detailed bio on Mike Adams, the Health Ranger, at HealthRanger.com.
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