Food to avoid for those with IBS: carbonated drinks, milk, fats, spices, chocolate, beans, cabbage, cauliflower, broccoli, milk, certain fruits
Common trigger foods
– High-fat foods
- – Potato chips, french fries, onion rings, goreng pisang, epok2, fried fishball, fried you tiao
- – fatty or fried cuts of beef, pork or lamb
- bacon fat, ham fat, and lard
- – ice cream
- – creamy salad dressings
High acidic fruits
can cause or worsen GERD If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods which contained high acidity or can trigger high stomach acidity:
- tomatoes and tomato derivatives -tomato sauce
Spicy foods and tangy food eg garlics and onions
Caffeine has various levels of acidity. Best to avoid, particularly early in the morning as it sets the tone for the rest of your day.
– exercise has been positively shown to be “medicine” for IBS and GERD. It helps improve digestion and circulation of blood to the body.
- – Take antacids and other medications that reduce acid production.
- – Chew gum. Just make sure it is not peppermint or spearmint flavored.
- – Remain upright for at least two hours after eating.
- – Don’t eat too near bed time. Give it a 3 to 4 hours before your bedtime if you have IBS or GERD
- – Don’t smoke as toxicity of chemicals present in cigarettes raises acidity levels in your body.
- – Don’t overeat. Overeating stimulates excessive digestive enzymes increasing acidity level which can cause havoc to your body.
- – Raise the head of your bed 4 to 6 inches to reduce reflux symptoms while sleeping.
Deep breathing relaxes you. Chest breathing increases carbon dioxide level which tips the balance of pH level in the body causing dizziness, nausea and GERD and IBS distresses increases.