Cheng Hanyu pointed out that for those with gastroesophageal reflux, most vegetables and leafy vegetables can be eaten, such as broccoli.

(Picture taken from photo AC)

[Health Channel/Comprehensive Report] Many people are troubled by gastroesophageal reflux, which can cause burning in the chest, and even affect sleep and even increase the risk of esophageal cancer. In this regard, dietitian Cheng Hanyu pointed out that the diet can be balanced, low-fat, high 3 principles of fiber, and avoid eating at night or before bed.

She also gave "a list of dos and don'ts for gastroesophageal reflux" to combat irritating heartburn.

Cheng Hanyu posted on his Facebook fan page "Cheng Hanyu Nutritionist" and his personal website that the typical symptoms of gastroesophageal reflux include excessive gastric acid, which can cause acid water in the mouth or a burning sensation in the chest, which is commonly known as heartburn.

When the frequency of gastroesophageal reflux increases, not only will it affect the quality of sleep, but gastric acid will also stimulate the esophageal mucosa, causing serious problems such as inflammation and ulcers.

Therefore, in addition to examination and drug treatment, eating habits and time are also very important.

Please read on...

Cheng Hanyu shared the list of foods to avoid for gastroesophageal reflux.

(Picture taken from Cheng Hanyu's Facebook)

Grasp the three principles of balance, low fat and high fiber

●Carbohydrates

Choose whole-grain roots, such as potatoes, sweet potatoes, brown rice, and oats, which are good sources of high fiber, and high-fiber foods can reduce the risk of gastroesophageal reflux.

But avoid refined and high-fat starchy foods that can worsen your symptoms, such as French fries, fluffy floss bread, and pineapple bread.

●Vegetables

Most vegetables, leafy vegetables, green vegetables, and cucumbers are fine, but avoid raw garlic, raw onions, peppers, or spicy hot pot, as some people eat these foods, which can exacerbate the burning sensation in the esophagus.

●Fruit

Choose to eat non-citrus fruits, such as bananas, cantaloupe, peaches, and pears, which are less likely to cause reflux symptoms.

If you often vomit sour water, avoid tomatoes, oranges, lemons, grapefruits, grapefruits and other citrus fruits. Such refreshing and healthy fruits are actually not suitable for people with gastroesophageal reflux.

●Protein

Lean meat, seafood, beans, and soy milk can all be eaten, and foods that are low in fat can reduce the symptoms of gastroesophageal reflux.

Dairy products are preferred to be low in fat.

The cooking methods of food are mostly boiled and steamed.

However, it is recommended to avoid meat and beans with high saturated fat, such as fatty meat, pork belly, hundred-page tofu, etc.

●Grease

Choose healthy fats and avoid saturated fats like cream, lard, chicken fat, ice cream, cheese spreads, and cream cheese.

●Spice

Ginger is anti-inflammatory and relieves gastroesophageal reflux, so it's good to drink some ginger tea, remember not to add sugar.

In addition, green onions and coriander can be eaten normally, but chili, pepper, and mint should be avoided.

●Other

In addition to water, unsweetened soy milk, low-fat fresh milk, and plant-based milk (such as oat milk) can be eaten. If you want more variety, you can drink chamomile tea, but avoid alcohol, sugar-sweetened beverages, and chocolate.

Cheng Hanyu mentioned that whether you can drink coffee or tea is a matter of opinion, and there are pros and cons in current research.

If you feel obvious discomfort after drinking coffee or tea, do not drink it.

Gastroesophageal reflux diet care tips

● Eat in moderation, and the time of eating is also the key.

But sometimes if you still want some comfort food (like chocolate), remember to eat it earlier and avoid it at night or before bed.

● Avoid late-night snacks and snacks before going to bed.

Nutritionist Cheng Hanyu.

(Provided by Cheng Hanyu)

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