Heartburn

Heartburn is characterized by a burning feeling in the chest area, specifically located just behind the breastbone. It serves as a symptom of acid reflux. The intensity of heartburn symptoms may increase after consuming large meals, as well as spicy and fatty foods. This condition is also prevalent during pregnancy, as the hormone progesterone relaxes the lower esophageal sphincter, allowing stomach acid to flow into the esophagus, resulting in a burning sensation. Additionally, a diet high in fat, acidic foods, and items that require extended digestion can provoke heartburn.

DIET CHART FOR HEARTBURN

EARLY-MORNING

Fennel water / Coriander water / soaked almonds

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Poha (Rice flakes) / Veg Oats / Besan pancake (gram flour) / Missi Roti / Chapatti with Veg or Dal

MID-MORNING

Fruit / Fruit or vegetable juice (Avoid fruits and vegetables that are acidic in nature) / Coconut water / Herbal tea

LUNCH

Chapatti + Rice + Vegetable + Dal

EVENING

Roasted Rice flakes / homemade soup / Herbal tea / Soy milk / Almond milk

DINNER

Chapatti + Vegetable + Dal

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Whole wheat, Brown Rice, Millet, Oats, Semolina, Vermicelli	White refined flour, and White rice
FRUITS	FRUITS
Apple, Watermelons, Bananas, Pears, Peaches, Melon, Sapodilla, Muskmelon, Pomegranate	Citrus fruits (Orange, Lemon, Lime, Grapefruit, Pineapple)
VEGETABLES	VEGETABLES
Broccoli, Carrots, Green beans, Peas, Asparagus, Cauliflower, Lettuce, Bottle guard, Ridge guard, Round guard, Zucchini, Pumpkin, Ash guard	Onion, Garlic, Tomato, and Taro roots, Yam, Jackfruit, Sweet potato, raw salad
PULSES	PULSES
Split pulses- Yellow lentil, Orange lentil, Split chickpeas, Split pigeon peas, Green lentil	Whole pulses
Dairy Products	Dairy Products
Buttermilk (occasionally)	Whole milk, Butter, Curd, Yogurt, Cheese, Condensed milk
OILS	OILS
Cow ghee, Mustard oil, Olive oil	Palm oil, hydrogenated oil
SPICES	SPICES
Basil, Mint, Coriander, Cumin, Fennel, Turmeric, and Carmon	Red and green chilies, Cloves, Black pepper
Drinks	Drinks
Herbal tea, Green tea, Soup homemade, Coconut water, Pomegranate juice, Carrot juice	Coffee, Tea, Alcohol, Carbonated drinks, canned and packaged soups and juices.
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Soaked Almond, Soaked Raisins, Flax seed, Pumpkin seed, Sesame seed	Peanuts, Cashew nuts, Pistachio, Chia seeds, Dates
FLESH FOODS	FLESH FOODS
Egg white, Chicken soup	Red meat, Pork, Sea fish, Mutton, Rabbit, Beef
OTHERS	OTHERS
Jaggery, Honey, Homemade only	Refined sugar, Processed and prepared foods, Mayonnaise, Spicy foods, Junk foods, Fried foods

LIFESTYLE AND DIETARY TIPS

Walk for at least 30 min is recommended
Whole fruits should be preferred to fruit juices
Skipping meals should be avoided, especially the breakfast.
Seasonal fruits and vegetables should be consumed.
Herbal Tea– Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cups.
Amla powder – 1 tsp. daily after meals
Amla (Indian gooseberry) + Fennel daily after meal.
Avoid eating too late at night and prefer light dinner
Do not wear very tight clothes.
Do not lie down for at least 2 to 3 hours after you eat.
Try to avoid alcohol
It is advisable to limit the intake of citrus fruits as they can lead to heartburn.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.