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Does yogurt help gerd: 7 Tempting Treats For People With GERD

Foods That Can Reduce Acid Reflux

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If you occasionally deal with acid reflux, then you’re probably aware of the lengthy list of foods that may potentially act as triggers: citrus fruits, spicy sauces, tomato dishes, and fried snacks can all trigger acid reflux symptoms, including an uncomfortable, burning sensation in the chest known as heartburn.

Thankfully, for every possible trigger food, there’s a substitute that may actually lessen your chances of experiencing acid reflux. If you’re tired of hearing, “Here’s what you can’t eat,” and want to start hearing, “Here’s all the food you can enjoy,” take a look at these seven foods that can help reduce acid reflux. (And to help assure mealtimes are pain free, keep a bottle of TUMS Chewy Bites Cooling Sensation handy for fast relief from heartburn and acid indigestion when it occurs.)

Foods That Can Reduce Acid Reflux

Fat-Free Cow’s Milk

High-fat dairy items, such as full-fat milk, can induce heartburn and acid reflux. By cutting out whole milk, you can help avoid any associated discomfort that it may cause. If you would like to go dairy-free all together, opt for nut or oat milk.

Fat-Free Yogurt

If you enjoy yogurt in the mornings or for a mid-afternoon snack, then you’re in luck. Yogurt, as long as it is fat-free, may not cause any discomfort in those who occasionally deal with acid reflux. For an even tastier early morning treat, stir in some frozen berries, which are another safe option when dealing with acid reflux.

Apples

Citrus fruits and citrus juices should generally be avoided if you’re someone who experiences acid reflux. A good fruit to eat instead is apples, which are not only one of the most portable fruits, but can be enjoyed a number of delicious ways. Slice it into pieces and dip it in fat-free yogurt or cottage cheese, or even saute those pieces in a little bit of maple syrup (another food that shouldn’t trigger heartburn).

Skinless Chicken Breast

Lean cuts of poultry, such as chicken breast, are a great option for those who may occasionally experience acid reflux. However, be sure to prepare it sans skin, since that’s where a lot of fat hangs out. Marinating chicken breasts a few hours before cooking really helps to infuse the meat with flavor without adding additional fat or spicy seasonings!

Whole-Grain Bread

Swap out white bread for its healthier substitute, whole-grain bread. Whole-grain bread provides many vitamins and minerals and has a healthy amount of fiber, which can keep your digestive tract working properly. It will also keep you feeling fuller longer, which means less snacking between meals!

Potatoes

Potatoes — either boiled, baked, or mashed and prepared without high-fat toppings — are a good option to help you prevent acid reflux. Try to stay away from french-fries and potato chips though. As good as they taste, their high fat content can cause stomach discomfort.

Salmon

Fish, whether fresh or water-packed, can be enjoyed without causing acid reflux as long it’s not fried. For a tasty meal, grill some salmon (salmon is low in fat compared to other fish options) and serve over a bed of leafy greens and whole-grain rice.

However, even when you’re careful, it can still sometimes be hard to completely avoid acid reflux. For those moments when heartburn hits, be sure to have TUMS, the No. 1 doctor recommended brand, on hand for fast-acting relief.

A GERD Diet Does Not Have to be Boring

August 11, 2011

Many people have the erroneous idea that being on a special diet for GERD requires eating nothing but bland and boring foods. Nothing could be further from the truth! Just because you are on a GERD diet does not mean that you have to give up all of the flavor and enjoyment you are used to. While there may be a few foods that you’ll need to avoid, you will be able to add a lot of different foods to make up for them. Let us look at some of the foods you will want to avoid while eating a GERD diet, but more importantly what you can eat to make eating fulfilling.

The first thing you need to understand is that anything that is known to cause heartburn such as hot and spicy foods will not be very friendly to someone who suffers from GERD. There are also quite a few nuts and sugary snacks that can further irritate your condition. However, there are also some sweets that can be eaten on a GERD diet. Fat free snacks are quite friendly to someone who is eating a special GERD diet. Red licorice, jelly beans and other fat free gummy candies are usually fine. If you want to incorporate something sweet and creamy into your GERD diet menu plan then frozen yogurt is a wonderful treat. This can be bought in a variety of different flavors. You will still want to be cautious of flavors that include nuts but for the most part frozen yogurt is great for your GERD diet menu. Some fruits such as citrus fruits should be avoided while bananas and apples are fine. Apples can be eaten dehydrated as a crunchy snack or just fresh.

If you just want something safe to snack on pretzels, graham crackers, bran/oat cereal or rice cakes are great choices. Be cautious when choosing flavored rice cakes as some can trigger heartburn such as the peanut butter flavored variety. If you want to eat cheese try substituting goat’s milk or feta for cow’s milk cheeses. Always remember that fatty foods are major culprits so try to eat low fat or even fat free cheeses. Butter is something that should be avoided but low fat or fat free sour cream can be used for things like baked potatoes.

If you enjoy veggies then there is very good news. Many different kinds of green leafy vegetables can be made a part of your GERD diet menu recipes. Also, meant is not something that you’ll totally have to avoid but you will want to stick to lean cuts of meat. It would also be a good idea to avoid pork completely or at least minimize the amount of times you eat it.

There are strict GERD diets that are intended for people who have more complicated cases of the illness and then there are those who must adhere to a moderate GERD diet. If you have GERD then you’ve probably been given a set of instructions from your physician. Use the foods that you are able to eat to create exciting and delicious GERD diet menu sample items. As long as you are using the foods you are allowed to eat there is almost no limit to what you can do to create scrumptious and wholesome meals.

Credit: ManageYourHeartburn.com

Acidity Remedies: The Acid Reflux Diet

If you frequently experience heartburn, bloating, regurgitation or a feeling of food stuck in your throat, it’s time to pay attention. These may be signs of acid reflux, gastroesophageal reflux disease (GERD) or acidity. Fortunately, an acid reflux diet can help reduce these uncomfortable symptoms. While medicines are used quite commonly to remedy issues like acidity, modifying your diet is just can help address the issue too! Here are some things you can do.

Remedy Your Acidity with Alkaline Foods

Modifying your diet is the easiest and most effective way to avoid reflux. Eating less acidic and more alkaline food helps reduce the backflow of acid into your oesophagus. Alkaline foods that neutralise the acidic contents of your stomach also numb the effect of a reflux. These foods include:

  • Most vegetables (green or otherwise), including spinach, fenugreek, okra, cucumber, beetroot, carrot, broccoli, cabbage, coriander, cauliflower, sweet potato, eggplant, onion, peas, pumpkin and radish
  • Most fruits, especially bananas, apples, watermelon, figs and pomegranate
  • Unsweetened yogurt
  • Beans, including green beans, navy beans, broad beans, moong bean sprouts, lima beans, pinto beans and lentils
  • Nuts and seeds, such as almonds, pumpkin seeds, flax seeds, sesame seeds and sunflower seeds

To incorporate more acid-reducing foods into your diet, bring colourful, nutritious green salads to work as a meal accompaniment or a stand-alone snack, and keep a small jar of seeds at your desk to eat in small doses. Swap your greasy dessert dish for a healthy cup of yogurt with fruit, especially in the summers. Add a pulse or legume dish, such as the conventional daal or contemporary sprouts salad, to your meal.

Hydrate, Hydrate, Hydrate

Keeping yourself hydrated is the most underrated health advice. Research has shown that drinking mineral water decreases the symptoms of reflux. Drinking enough water dilutes the acids in the stomach for symptom relief. Another trial has shown that drinking alkaline water (pH 8.8) largely helps reduce reflux symptoms. Alkaline water and water filters that increase the pH of water are readily available in stores. Consult your nutritionist or doctor to understand if making the switch will help your GERD.

Avoid Acidity-Causing Foods

It’s important to identify reflux-causing foods in your diet and nix them. Foods that are rich in fats tend to increase the perception of reflux. These include:

  • Fried delicacies (puri, shakarpara, gujia and samosa)
  • Fat-rich sweets (laddoos, barfis, jalebi and sheera)
  • Oily side dishes (pickles and oil-based dressings)

Next in line are spicy foods that irritate your stomach wall and induce heartburn, such as:

  • Sabji with added garam masala and tadka daal
  • Chaat preparations, including pani puri, bhel puri, papdi chaat and aloo tikki
  • Foods with a lot of chilli powder, such as spicy pickles and chutneys

Chocolates and coffee can also induce gastroesophageal reflux. Alcoholic and carbonated beverages tend to induce a reflux effect a couple hours after they’re consumed. Packaged foods are rich in sodium, which is known to cause acidity as well.

Watch Your Habits

When it comes to GERD, what you eat matters as much as when you eat it. Lying down, sleeping within an hour of eating or even wearing tight clothing post-meals can increase your chances of acidity. Being overweight can also set-off gastric issues that cause acid reflux — all the more reason to focus on fresh, healthy, alkaline foods.

Well-armed with this knowledge, it’s time to plan your menu around an acid reflux diet with these natural acidity remedies. You likely already have them in your kitchen!

 

Disclaimer: This content is meant for awareness and educational purposes and does not constitute or imply an endorsement, sponsorship or recommendation of any products. Please consult your doctor or healthcare practitioner before starting any diet, medication or exercise.

Foods That Can Help Ease Heartburn

  • Heartburn, a painful burning feeling in your throat or chest, can be standalone or a symptom of both acid reflux and GERD.
  • Some foods can help ease the symptoms of or reduce the frequency of heartburn.
  • Bananas and fennel can sometimes help one manage their symptoms of acid reflux. 

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Whether you feel it often or once in a while, heartburn can be uncomfortable and difficult to deal with. The painful, burning feeling in your throat or chest occurs when stomach acid travels into your esophagus, the part of your body that carries food from your mouth to your stomach.  

Heartburn can be standalone and it can also be a symptom of acid reflux, when stomach contents travel back into your esophagus, or gastroesophageal reflux disease (GERD), a chronic, severe form of acid reflux.

Fortunately, what you eat can sometimes help you to manage the painful side effects of heartburn or potentially reduce the frequency of it. 

INSIDER consulted with doctors and dietitians to identify foods that can potentially help reduce the pain and frequency of heartburn. 

Ginger may help to soothe inflammation in the esophagus

Ginger is a fragrant root that is commonly viewed as a stomach-soothing ingredient but this spicy food can actually help with heartburn as well.

“Ginger is a natural anti-inflammatory and [it] can help to reduce the inflammation of the esophagus that is associated with GERD,” registered dietitian Kelly Kennedy told INSIDER.

If you find that raw ginger has too much kick to eat by itself, try tossing a tablespoon of freshly grated ginger into a smoothie or adding a few slices of the root to your tea.

Eating oatmeal and whole grains can help reduce the acid that builds up and causes heartburn 

“Acid is the irritating factor in heartburn and the fiber in oatmeal and whole-grain products like whole-grain bread and pasta can help reduce it. The high fiber content of these foods helps to absorb and reduce the acid that builds up and causes heartburn,” registered dietitian Emily Wunder told INSIDER.

When cooking these whole grains, you may want to avoid pairing them with ingredients that are known to trigger heartburn, like tomato or garlic.

Switching to low-fat dairy may help to reduce heartburn symptoms

The high amount of fat in some dairy products can sometimes worsen heartburn symptoms, said Wunder. She said that switching to a low-fat or non-dairy version of your favorite cheeses, dairy-based desserts, and yogurts could potentially help to reduce these symptoms. 

Eating apples may help to decrease the frequency of heartburn

Apples are a convenient and healthy snack that can also potentially help to reduce acid reflux symptoms. These fruits are actually packed with pectin, a soluble dietary fiber that’s been found to sometimes decrease the frequency of heartburn. 

“Soluble fiber is needed to help regulate digestion and has been shown to decrease heartburn in some studies,” registered dietitian Jeanette Kimszal told INSIDER. “Apples are also a rich source of minerals [like] calcium, magnesium, and potassium. These nutrients are helpful for lowering stomach acid.”

Consuming aloe vera can sometimes help reduce symptoms of acid reflux

Aloe vera might be known for being a key ingredient in creams meant to soothe sunburns, but it can also be useful for reducing the symptoms of acid reflux, including heartburn.

“Aloe vera is famous as a natural healing agent and also appears to reduce gastric acid levels naturally. It is available as a living plant but the leaves or liquid form are sometimes sold separately in grocery and health food stores,” bariatric surgeon Dr. Michael Jay Nusbaum told INSIDER. He also said the liquid form of aloe can be used as a thickening agent when preparing certain dishes.

Liquid aloe vera can have a slightly sour taste, so you may want to add a drizzle of honey if you plan to consume it undiluted. And if you want your aloe vera to be as fresh as possible, you can keep a live plant in your home and remove its leaves as needed. 

Eating bananas may help to settle your stomach

Sliced bananas can be put on top of oatmeal.

Sandra Mu/Getty Images

A portable healthy snack, bananas can sometimes aid in reducing the frequency of heartburn. Dr. Nusbaum told INSIDER that a banana’s natural pH can help settle the stomach and he said he recommends them to those who suffer from acid reflux. 

However, Dr. Nusbaum said about 1% of patients with acid reflux find that their condition is actually worsened by bananas. So before using bananas as your go-to solution to acid reflux symptoms, you may want to test how your body reacts to them first. 

Fennel is a flavorful herb that may help settle the stomach

Fennel is a crunchy herb that looks like a cross between onion and celery even though it’s actually a member of the carrot family.

“[Fennel’s] neutral pH helps settle the stomach. It is a great food for acid reflux and actually seems to improve stomach function through improving gastric motility,” said Dr. Nusbaum.

Fennel can be consumed raw or cooked and its seeds can be used to add flavor to dishes like chicken and fish. 

Chewing sugar-free gum might help with reducing heartburn

When heartburn strikes, you may want to try chewing on a stick of sugar-free gum. A 2005 study published in the US National Library of Medicine found that chewing gum could cause you to swallow more frequently which can help improve how quickly acid reflux is cleared from your esophagus.  

“Chewing sugar-free gum for half an hour after a meal can reduce heartburn as it raises pH levels in the throat,” internal medicine specialist Dr. John La Puma told INSIDER. Since a pH below seven is considered to be acidic, the higher your pH level is, the less acidic it is.  

Though chewing gum is no substitute for eating well and seeking medical care, doing so might help you to cope with heartburn in a pinch. 

Miso soup can help reduce symptoms of GERD

Miso soup is a traditional Japanese dish made with miso paste (a fermented soybean seasoning). 

“Daily intake of miso soup lowers GERD symptoms, including dyspepsia (indigestion) and [acid] reflux,” said Dr. La Puma.

Eating spinach can potentially help reduce stomach acidity

Spinach has high levels of alkaline.

Justin Sullivan/Getty Images

“Spinach is rich in calcium, which increases bone health, and it’s highly alkaline, which helps the stomach to reduce acidity levels,” Scabardi said. Spinach is a versatile ingredient that can be added to recipes or smoothies in order to get the most out of its potentially soothing impact on heartburn. 

Consuming lean proteins instead of fatty ones might help you to avoid triggering heartburn

A common dietary trigger of heartburn is consuming excess fat, which can be found in fried foods or certain meats like beef or lamb. Opting for leaner protein sources can potentially help to prevent acid reflux.

“Choose lean sources of protein like grilled chicken or turkey, egg whites, and even beans or legumes. These protein sources are lower in acid than red meat with very little fat,” registered dietitian Katie Hughes told INSIDER. 

You may also want to bake or broil proteins instead of frying them if you’re trying to avoid triggering acid reflux, as frying foods can increase the fat content of a dish.  

What’s the link between dairy and acid reflux?

Dairy is not among the recognized causes of acid reflux, but some people may still experience this symptom when eating dairy.

People who experience acid reflux after eating dairy products can instead opt for lower fat dairy options or alternatives to dairy.

In this article, we describe acid reflux. We also discuss the association between dairy and acid reflux.

Overview

People with heartburn may experience a burning sensation in the chest that moves up into the neck and throat.

This sensation is due to acid from the stomach rising into the esophagus, or food pipe.

The esophagus does not have the same protection as the stomach against acid and digestive enzymes, so contact with stomach juices can damage its lining.

People may have gastroesophageal reflux disease (GERD) if they experience:

Some people also get a sour or bitter taste in their mouth. This taste comes from the acid that has made its way to the back of the throat. Sometimes, symptoms can last for several hours.

The job of the lower esophageal sphincter is to keep the stomach contents from rising into the esophagus. If the sphincter becomes weakened, stomach juices can make their way into the esophagus and cause heartburn.

Relationship between dairy and acid reflux

Some foods can weaken the lower esophageal sphincter, making it easier for the contents of the stomach to reach the esophagus.

The American College of Gastroenterology’s clinical guidelines for the diagnosis and management of GERD do not list dairy as a cause of heartburn. However, high fat dairy products, such as whole milk and yogurt, can relax the sphincter, potentially leading to heartburn.

Other foods that can relax the lower esophageal sphincter include:

Some doctors recommend avoiding all foods that cause acid reflux. However, this may not be necessary as some people with heartburn can tolerate some of the foods on this list.

People who experience heartburn should keep track of the foods that cause their symptoms and avoid those foods.

Lactose intolerance

People with lactose intolerance have difficulty digesting the lactose in dairy products. If they eat these foods, they may experience:

People sometimes refer to these symptoms as heartburn, but the medical community does not consider acid reflux to be a symptom of lactose intolerance.

Possible health benefits

Many dairy products are healthful and make a great snack. They are also an excellent source of calcium and vitamin D.

However, people with heartburn may develop acid reflux symptoms after eating dairy because of its high fat content.

Individuals who are keen not to avoid dairy completely may find that replacing high fat dairy products with lower fat varieties helps reduce acid reflux.

Possible health risks

Avoiding dairy because it causes acid reflux may lead to deficiencies in the many nutrients that dairy provides. Therefore, experts do not recommend routinely avoiding dairy if it does not contribute to a person’s symptoms.

Low fat dairy can provide similar amounts of nutrients as high fat dairy options.

However, if a person does want to avoid dairy, many dairy alternatives are available in grocery stores. The person will need to take care to ensure that they are getting enough nutrients from other dietary sources.

Alternatives to dairy

People with lactose intolerance can reduce the amount of lactose in their diet by choosing low lactose or lactose-free dairy products.

Some people choose to avoid dairy altogether. People who either choose to avoid or cannot eat dairy must replace the nutrients that the elimination of dairy products has removed from their diet.

Dairy provides:

The following table, which takes its information from the 2015–2020 Dietary Guidelines for AmericansTrusted Source and the Office of Dietary Supplements, lists some dietary sources of these vitamins and minerals.

Protein Calcium Potassium Magnesium Vitamin D Vitamin A
seafood fortified, ready-to-eat cereal potatoes almonds salmon sweet potato with skin
meats almond milk prune juice spinach rainbow trout beef liver
poultry tofu carrot juice cashews swordfish spinach
eggs calcium-fortified orange juice passion fruit (yellow or purple) peanuts sturgeon carrots
nuts soy milk tomato paste shredded wheat cereal whitefish cantaloupe
seeds sardines beet greens soy milk mackerel sweet red peppers
soy products rice drink adzuki beans black beans portabella mushrooms mangoes
white beans edamame tuna black-eyed peas
tomato puree whole wheat bread halibut apricots
sweet potato avocado herring broccoli
Atlantic salmon potato with skin sardines
clams brown rice rockfish
pomegranate juice instant oatmeal

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Foods and drinks to consume

The International Foundation for Gastrointestinal Disorders provide food recommendations for people with acid reflux. No particular diet for people with acid reflux exists, but some foods can help relieve or prevent symptoms.

Foods that people can include in their diet to avoid or relieve heartburn include:

  • noncitrus fruits and vegetables
  • egg whites
  • lean meats
  • oatmeal, whole grain bread, rice, and couscous
  • potatoes and root vegetables
  • unsaturated fats

Other tips that may help some people with heartburn include:

  • chewing gum (but not spearmint or peppermint)
  • avoiding alcohol
  • keeping good posture during and after a meal

Foods and drinks to avoid

The American College of Gastroenterology recommend avoiding the following foods and drinks as they may cause acid reflux:

  • chocolate
  • coffee
  • peppermint
  • greasy foods
  • spicy foods
  • tomatoes and other tomato products
  • alcohol

People with acid reflux should consider avoiding these foods, as well as any others that seem to cause or worsen their symptoms. A food may cause acid reflux for some people and not others.

People who keep a diary of the foods that they eat and their symptoms may discover other triggers of heartburn. Once a person identifies an item as a potential cause of heartburn, avoiding that product may reduce symptoms.

Sometimes, the timing of meals can be a cause of acid reflux. Doctors usually recommend not eating just before lying down. People should wait about 2–3 hours after eating before they lie down or go to bed.

Smoking and having overweight or obesity can also cause heartburn. Making lifestyle changes may help reduce acid reflux in these circumstances.

Summary

Although dairy may not be a recognized cause of acid reflux, people may want to avoid high fat dairy products if these trigger their symptoms.

There is no health-related need to avoid certain foods routinely, including dairy, unless they cause symptoms.

Dairy products are a good source of nutrients. Avoiding dairy and not getting the lost nutrients from other sources can lead to deficiencies in calcium and vitamin D.

However, people who wish to avoid dairy can choose from a list of alternative foods, which can provide them with these nutrients.

Acid Reflex Diet: Meal Ideas and Foods to Avoid | Evens

If you have acid reflux disease, also known as gastroesophageal reflux disease (GERD), you’re all too aware that an episode isn’t your idea of a good time.

Dealing with that backward flow of stomach acid into your esophagus brings along a lot of not-so-pleasant symptoms, including a burning sensation, chest pain, difficulty swallowing, and even a nasty, sour taste in your mouth.

You tell yourself that you’re willing to do pretty much anything to avoid that hassle—that is, until you’re staring into your own fridge trying to figure out what to eat.

What can you possibly have that won’t trigger your symptoms? Do you need to resign yourself to a diet full of plain toast and water?

If you’re like most people, the very idea of finding the best GERD foods seems way too complicated (not to mention bland), so you end up reaching for items that you know will only cause you misery.

Here’s the thing: While there’s no cure for GERD, you can experience significant improvement by taking medication as prescribed and—you guessed it—watching your diet.

So, what exactly can you eat? We’ve pulled together a helpful GERD diet plan (with recipes included) that you can use to stock your kitchen and fill your stomach with good-for-you foods… that don’t require an antacid dessert course.

Breakfast

It’s the most important meal of the day. But, when coffee, acidic fruit juices, and fatty breakfast meats tend to fill up the standard breakfast plate, it can feel challenging to find items that won’t send your production of stomach acid into overdrive.

Fortunately, you have way more options than you might initially assume.

Breakfast ideas

In terms of grains, there’s no shortage of choices available to you. Things like oatmeal, bran or wheat cereals with 1% milk, bagels, toast, and english muffins are all great selections if you struggle with GERD.

To add some flavor, you can top those off with low-fat cream cheese, margarine, or even a little peanut butter.

Balance out your breakfast with some nonfat yogurt, eggs, a slice of lean ham, or a serving of less-acidic fruit (like bananas, peaches, or strawberries).

Breakfast foods to avoid

If you’ve ever chugged a cold glass of orange juice in the morning, you know how that highly-acidic fruit juice can cause a hefty amount of pain throughout your day. So, stay away from citrus fruits that contain a lot of natural acid (including grapefruit).

Coffee is another common trigger for GERD. But if you’re someone who just can’t start your day without it, look for a coffee that’s less acidic. Research shows that darker roasts are usually easier on the stomach.

Finally, as tempting as that greasy bacon or sausage might be, you’re better off staying away from it. High-fat foods sit in your stomach for longer, which means your body needs to increase acid production in order to digest them.

Breakfast recipes

  1. Yogurt and Fruit Parfait (Food Network): Since higher fat foods trigger reflux, make sure you purchase non-fat yogurt to make this even easier on your stomach.

  2. Spinach, Ham, and Cheese Omelette (The Incredible Egg): Spinach is high in alkaline, which reduces inflammation in your body. Skip the cheese, and this recipe will be even more acid reflux-friendly.

  3. Basic Stovetop Oatmeal (Cooking Lite): This recipe contains honey, which is an ingredient proven to assist with digestion and reduce inflammation in the esophagus.

Lunch

Life gets busy, and you don’t have endless amounts of time to whip up gourmet lunches for yourself.

Apologies to those freezer-burned microwavable burritos you find yourself constantly relying on, but creating a lunch that’s healthy and good for your reflux doesn’t require a ton of effort.

Lunch ideas

If you’re someone who craves a sandwich or something equally filling, stick with leaner lunch meats (like turkey and tuna) that’ll energize you without sitting like a rock in your stomach.

It’s also wise to incorporate plenty of vegetables into your lunchtime diet (sorry, but your mom was right about veggies being good for you). They’re low in both fat and sugar and might even reduce your stomach acid. Look for leafy greens, asparagus, broccoli, green beans, cauliflower, cucumbers, and even potatoes.

When it comes to choosing your carbs, the Academy of Nutrition and Dietetics recommends selecting whole grains options.

Lunch foods to avoid

While you won’t be hard-pressed to find something delicious you can eat at lunchtime, there are a few sneaky GERD culprits that are hiding out on most lunch menus. You know that you shouldn’t opt for that greasy burger or fries, but what else should you avoid?

Most vegetables are great, but you should stay away from onions and tomatoes (or, really, any tomato-based products) as they’re both heartburn triggers.

If you have to have some cheese with your salad or sandwich, opt for lower-fat cheeses like feta, ricotta, or mozzarella rather than the creamier, higher-fat choices.

Oh, and skip the soda, as studies show that the carbonation, acidity, and caffeine can worsen your reflux symptoms. Go for an iced tea or a water instead.

Lunch recipes

  1. Tuna Pita Pockets (Culinary Ginger): The lower-fat ingredients like light mayonnaise and plain Greek yogurt plus the addition of greens like lettuce and celery make this a filling and nutritious choice.

  2. Turkey Spinach Sandwich (Meal Garden): Leave off the tomato (which is a reflux trigger for most people) to make this lunch item extra-friendly for your GERD symptoms.

  3. Hearty Sweet Potato, Arugula, and Wild Rice Salad With Ginger Dressing (Cookie and Kate): This ginger dressing is great, as ginger fights against inflammation in your system.

Dinner

You know it’s not smart to indulge in a deep dish pizza or some buffalo wings for your last meal of the day. But, rest assured, you don’t have to go hungry.

Read on for some dinner inspiration that’ll satisfy your cravings. Bonus? The included recipes will make plenty of leftovers—which will be perfect for future, GERD-friendly lunches or dinners.

Dinner ideas

Again, things like lean meats, whole grains, and plenty of vegetables are your best bets when planning out your dinner menu.

If you need an after-supper treat after all of that healthy eating (ahem, guilty as charged), opt for some frozen yogurt instead of ice cream—as long as you don’t load it up with tons of chocolate-filled toppings.

Dinner foods to avoid

Chances are, you know that spicy foods are a major no-no when it comes to acid reflux (one controlled experiment shows that spicy stew was the biggest heartburn-inducer they tested—even over fried foods). But, consider this your reminder that anything too fiery will only lead to major regret later in the evening.

Again, overly greasy or fatty foods should also be avoided. Regardless of what you’re eating, don’t stuff yourself full as it will increase your abdominal pressure and put more strain on your lower esophageal sphincter (which is what keeps your stomach acid where it belongs).

You should also do your best to resist your chocolate craving, as chocolate contains a chemical that can relax your lower esophageal sphincter and worsen your reflux. If you absolutely need it? Go for dark chocolate, as it’s slightly lower in fat than milk chocolate.

Dinner recipes

  1. Heartburn-Friendly Baked Chicken Parmesan (Verywell Fit): This recipe is lower on the seasonings and fat content, making it a great selection for people with GERD.

  2. Butternut Ribbon Goat Cheese Pizza With Arugula-Pepita Pesto (Cookie and Kate): If you know that garlic is one of your heartburn triggers (remember, everyone’s food triggers are different!), you should reduce or eliminate the garlic in this recipe.

  3. Juicy Turkey Burgers (The Stay at Home Chef): Go for a whole wheat bun for this lean burger. Or, serve the patty over brown rice, quinoa, or a bed of greens.

Snacks

Craving something to munch on between meals? Don’t fall into the trap of thinking that having GERD means you need to go hungry.

There are plenty of easy snacks you can reach for that will tide you over until your next meal—without triggering a serious case of heartburn.

Snack ideas

You’re already up to speed on most of the good and bad foods for GERD based on what we outlined in the above meals.

When you need something smaller to snack on, things like vegetables, low-acid fruits, whole wheat crackers, low-fat or Greek yogurt, almonds, pistachios, hard-boiled eggs, and cottage cheese are good choices to tame those incessant stomach growls.

Snack foods to avoid

As you might guess, grabbing a bag of greasy potato chips out of the vending machine isn’t going to do you any favors. You should also skip out on any other snacks that are spicy or excessively high in fat and sugar.

Finally, as much as we all love a bedtime snack, it’s best to stop eating a few hours before bed. Laying down will already exacerbate any reflux symptoms, so you want your food to be fairly well-digested by the time you climb under the covers.

Snack recipes

  1. Baby Carrots With Quick Hummus: Between the chickpeas and the carrots, this recipe is packed with good-for-you veggies.

  2. Fresh Fruit With Honey-Yogurt Dip: Select low-fat yogurt to make this recipe extra GERD-friendly.

  3. Baked Sweet Potato Chips: Can’t shake your desire for some delicious, crunchy chips? Baking your own at home allows you to control the amount of fat and grease. When it comes to managing your acid reflux, following a GERD diet is a big piece of the puzzle. Understanding your trigger foods and watching what you eat can keep many of your symptoms at bay.

But, let’s just be honest: You’re only human. Sometimes you just want to eat whatever it is you’re craving and deal with the heartburn later.

That’s where acid reflux medication (like antacids, proton pump inhibitors (PPIs), and h3 blockers) comes into play. They can reduce the severity of your symptoms during those times when you couldn’t convince yourself to be as careful with your diet (because, trust us, those times will happen).

The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided in this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

Photo by CreateHERStock via Nappy

What to Eat and Drink for Acid Reflux

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Spicy foods. Fried fare. Tomato sauce. If you suffer from acid reflux, you probably already know exactly what not to eat or drink. But saying no all the time isn’t much fun. Is there anything that you should be eating and drinking more of? Happily, the answer is yes.

Think of the most common trigger foods as your standard “winter holiday” fare, explains Niket Sonpal, M.D., adjunct assistant professor of clinical medicine at Touro College Of Osteopathic Medicine in New York. We’re sure these delicious treats instantly popped into your head: red wine, caffeine like coffee, chocolate, peppermint, red meat, pasta sauces, fried appetizers, and heavier “comfort” meals in general.

These can relax your lower esophageal sphincter—the tiny valve at the base of your esophagus—causing it to open when it shouldn’t. When this happens, the acid that should stay in your stomach can sneak up into your chest, Dr. Sonpal explains. Cue the fiery hell that is heartburn.

What’s more, eating a larger-than-average meal can cause your stomach to expand, which requires more acid to break all of its contents down, putting even more pressure on the sphincter. And if you lay down right after eating or drinking a trigger food? The acid can more easily flow back up your throat, causing a sour taste in the mouth, heartburn, coughing, or even post-nasal drip, Dr. Sonpal says. That’s why, if you’re prone to reflux, experts recommend eating smaller, more frequent meals and waiting a few hours before heading to bed after eating (or elevating your bed to reap gravity’s benefits).

While anyone can experience acid reflux, people who are overweight, are pregnant, eat a low-fiber diet, lay down shortly after eating, or don’t chew their food thoroughly are most likely to experience symptoms like heartburn, regurgitation, and even chest pain, explains Robin Foroutan, M. S., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.

But if you’re finding certain foods spur your reflux, then it’s possible others can help tame the burn. Here are seven foods and drinks that could help keep your stomach happy.

Low-acid fruits

It’s no secret that highly-acidic fruits like oranges, grapefruit, or berries can aggravate reflux. That’s why Foroutan suggests reaching for milder fruits that can help keep everything moving properly, like bananas and melon.

“Foods that are easy to digest, but also high in fiber, are a really nice combination for reflux prevention,” says Foroutan. “Fruit is nice because it’s mostly water and it moves through the stomach quickly.”

Foroutan and Dr. Sonpal both says bananas are an especially great option because they’re soothing to the gut and may even help neutralize stomach acids to keep them from building up in the esophagus.

Bland starches

Foroutan recommends bland whole grains like oatmeal because they’re high in fiber. Oatmeal might be particularly powerful, since its thick, gelatinous texture helps close the esophageal sphincter, so you don’t have as much acid splashing up, Dr. Sonpal adds.

He says that oatmeal tends to be a go-to for those who experience acid reflux with their morning coffee because it balances out the highly-acid brew.

Additionally, Dr. Sonpal will often turn to other bland starches, like potatoes, to guarantee a relaxed stomach.

Dairy

It’s a cool, creamy pick that can help fight stomach acidity. Dr. Sonpal says milk, ice cream, and yogurt are often used as a basic (on the acid scale) option to settle stomach acid and relieve discomfort—unless you have a dairy intolerance or allergy, of course.

Foroutan adds that the calcium found in dairy products can help trigger the upper esophageal sphincter to close, which is what you want to stop acid reflux. Pick unsweetened yogurt, and consider sticking to low-fat or non-fat dairy products.

Green veggies

There are already, oh, a million reasons why you should be eating green veggies on a daily basis, but here’s another: Green veggies like zucchini and okra are gut-soothing because they contain mucilage, a slimy substance that occurs on the outside of a vegetable when cooked that can ease stomach discomfort, says Foroutan.

Just note that Dr. Sonpal suggests avoiding cruciferous veggies like broccoli, cauliflower, and Brussels sprouts. These can cause extra gas and may make you burp, setting off reflux symptoms.

Honey

Honey can be an effective tool in relieving acid reflux symptoms, as it helps coat your throat, Foroutan says.

Manuka honey in particular is known for its rich dose of antioxidants and anti-inflammatory properties, but it’s best used to soothe throat soreness spurred by excess acid, Dr. Sonpal says. Add a spoonful to your ginger tea, which leads us to our next point. ..

Ginger

You might already grab ginger when you have a bellyache, but its stomach-calming properties are thought to help reduce acid reflux symptoms, too. Try making a soothing tea by steeping sliced fresh ginger in hot water or chewing on unsweetened ginger candies. This may help settle the stomach, Dr. Sonpal says.

That said, every so often, certain people find ginger makes their acid reflux worse. “Trust your body,” Foroutan says. Steer clear of ginger ale, too. The carbonation and sugar could both aggravate your acid reflux.

Healthy fats

High-fat, fried foods are more difficult for your stomach to break down, making them a common reflux trigger. However, healthy unsaturated fats can actually help keep heartburn at bay and keep your acid levels at a healthy place, Dr. Sonpal says. Reach for options like avocado or walnuts when you’re in need of a snack.

When to see your doctor about acid reflux

If changing your diet or taking over-the-counter antacid medications doesn’t relieve your acid reflux symptoms, your doc is always there to help when things get out of hand. Dr. Sonpal suggests checking in with your primary care doctor or a gastroenterologist if you’ve tried changing your diet for a few weeks without relief or if you have difficulty swallowing, bloody stool, or a change in the color of your stool.

It’s especially important to tell your doctor if you experience acid reflux multiple times per week, as uncontrolled heartburn can cause damage to your esophagus over time, upping your risk of throat cancer as you age. “You want to see someone early and get it under control,” Dr. Sonpal warns.

He says your doctor will likely have you keep a food diary to help identify specific food triggers, check your esophagus for damage during an endoscopy, or prescribe prescription-strength medications like proton pump inhibitors to suppress the unruly stomach acid—all of which can get your stomach and throat on the road to healing.

Arielle Weg
Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions.

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90,000 10 reasons to start eating yogurt – how this product will be useful for you

In the 12th century AD, Genghis Khan’s warriors consumed yogurt to become stronger and more resilient. And in the 20th century, people learned what probiotics are – and yogurt firmly took first places in the ratings of healthy and healthy products.

So, who should add yogurt to their diet first?

· People for whom health and well-being is important.

· People who are actively involved in sports.

· Those who want to lose weight and those who follow the figure.

Vegetarians.

· People suffering from digestive problems, low immunity, high blood pressure, joint problems.

· Everyone who likes healthy and tasty food.

10 reasons why you should add yogurt to your diet:

1. Yogurt contains a record amount of nutrients and vitamins

First of all, yoghurt is known for its probiotic content.Probiotics are living bacterial cultures called “good bacteria”. They improve the intestinal microflora, which, in turn, affects immunity and overall well-being. Probiotics are abundant in yogurt – this is one of the main reasons for the popularity of the product. In addition to probiotics, yogurt contains many vitamins and trace elements: potassium, phosphorus, riboflavin, iodine, zinc, vitamins B5 and B12.

2. Yogurt improves digestion

Thanks to its live culture, yogurt helps with gastrointestinal problems such as lactose intolerance, chronic indigestion, constipation, diarrhea, colon cancer, intestinal inflammation, and Helicobacter pylori infection (the latter is the cause of many stomach diseases, including ulcers). The beneficial bacteria found in yogurt improve the acidity of the digestive system – this helps prevent many problems long before they arise.

3. Yogurt helps to lose weight

People who regularly consume yogurt during a diet lose weight faster. Scientists at the University of Tennessee (USA) conducted a study and found out: people who ate a diet and ate about 500 grams of yogurt daily in their diet, lost 22% more excess weight and 81% more belly fat than those who did not. did.As the authors of the study explained, the fact is that the fat in the waist area produces the hormone cortisol – the latter signals the body to store more body fat. When you regularly consume yogurt, calcium is absorbed into your body, which results in less cortisol production and makes it easier for you to lose weight. In addition, amino acids found in yogurt help burn fat.

By the way, if you didn’t know: one of the secrets of slimness in French women is the regular consumption of yogurt.

4. Yogurt is good for bones and joints

Nutrition is very important for the prevention and treatment of osteoporosis. Thanks to the combination of calcium and vitamin D, yogurt is one of the main foods recommended for the prevention of osteoporosis.

5. Yogurt improves vascular health

Spanish scientists conducted a two-year study of 5,000 respondents and concluded that there is a link between the regular consumption of low-fat dairy products and the normalization of high blood pressure.Among participants who ate low-fat dairy products 2-3 times a day, the risk of hypertension decreased by 50%.

6. Cleans the body from excess salt

Every day 70% of people consume twice as much salt as the body needs. Over time, this type of diet increases blood pressure, and also provokes heart and kidney disease. Potassium, which is found in yogurt (almost 600 mg per 225 g serving), removes some of the excess salt in the body.

7. Improves the immune system

At the University of Vienna, a study was conducted: women who ate at least 110 grams of yogurt daily had an increase in the number of T cells that resist colds and infections (compared to what they had before the study). Consuming [S1] yogurt can help even allergy sufferers who have low levels of certain T cells. A study in the Journal of Nutrition found that allergy sufferers who regularly ate yogurt had fewer symptoms than those who did not eat yogurt.

8. Good for teeth and gums

Despite the fact that yogurt contains sugar, it does not destroy tooth enamel and does not cause caries. Scientists at the University of Marmara (Turkey) conducted a study of low-fat yoghurts with fruit additives – it turned out that this fermented milk product does not destroy tooth enamel. In addition, the lactic acid found in yogurt has the best effect on the health of the gums: people who regularly consume yogurt are 60% less prone to periodontal disease than those who do not.

9. Serves as a source of vitamin B12 for vegetarians

Yogurt contains vitamin B12, which has the best effect on blood circulation and the nervous system. The main source of vitamin B12 comes from animal products such as chicken and fish, so yogurt is a great alternative for vegetarians. A 225-gram serving of yogurt contains 1.4 micrograms of vitamin B12, which is 60% of an adult woman’s daily requirement.

10.Yogurt is the best snack after the gym

Yogurt has a unique protein to carbohydrate ratio, making it an ideal post-gym meal. The best time for a snack is within 60 minutes after class. The protein in yoghurt supplies the muscles with amino acids needed for post-workout recovery, while carbohydrates help restore expended energy.

What happens if you eat yogurt every morning

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What happens if you eat yogurt every morning

What happens if you eat yogurt every morning – RIA Novosti Sport, 16. 05.2021

What happens if you eat yogurt every morning

Back in the early 20th century, Ilya Mechnikov, Nobel Prize winner in physiology and medicine, who studied the phenomenon of a large number of centenarians in Bulgaria, … RIA Novosti Sport, 16.05.2021

2021-05-16T10: 00

2021-05- 16T10: 00

2021-05-16T10: 00

healthy life

food

health

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MOSCOW, May 16 – RIA Novosti, Daria Mikhailova. At the beginning of the 20th century, Ilya Mechnikov, Nobel Prize winner in physiology and medicine, who studied the phenomenon of a large number of centenarians in Bulgaria, closely linked the use of yogurt with life expectancy. At the same time, the Bulgarian scientist Stamen Grigorov studied the composition of sour milk and, in the course of laboratory experiments, isolated two types of lactic acid bacteria: Bulgarian bacillus and thermophilic streptococcus (Lactobacillus bulgaricus and Streptococcus thermophilus). This discovery was the beginning of a serious scientific study of yoghurt, which is being continued by modern researchers. Nutritionist Carlos Gomez-Galego wrote in the scientific journal Nutrition Reviews of the Oxford Academy that yogurt is one of the most biologically significant foods in the world. standard yogurt contains 10% DV of protein, 4% fat and 4% carbohydrates.Yogurt is a low-calorie food containing only 106 kilocalories per 100 grams. For this reason, natural yoghurt without additives is often recommended by nutritionists for overweight athletes and pregnant women. Another great advantage of yogurt is that it contains live bacteria – probiotics that normalize the intestinal microflora. This fact is of particular importance in the modern world, which consumes a huge amount of refined and chemically processed food.Today every second person suffers from one or another digestive disorder every day. Under these conditions, yogurt becomes one of the best foods to help restore the health of the intestinal microflora. Of the vitamins, the highest content is demonstrated by fat-soluble vitamins A, beta-carotene, E and K, as well as water-soluble ones – B1, B2, B3 (PP), B4, B5, B6, B9 and B12. Among the minerals, calcium, magnesium, sodium, potassium, zinc, manganese, selenium and high phosphorus were found. Regular consumption of natural yoghurt protects bones from breakdown.All thanks to the harmonious combination of calcium and vitamin D, which ensures the assimilation of the former. The high content of potassium and magnesium will help to normalize blood pressure. And B vitamins will have a beneficial effect on metabolism, which is manifested by an increase in energy and brain activity. Probiotic cultures and live bifidobacteria found in yoghurt can help relieve digestive problems. With regular use, they will stop tormenting constipation, diarrhea, bloating and gas. Eating yoghurt can also help get rid of bacterial overgrowth that develops in the small intestine due to gastrointestinal disturbances. The normalization of bowel function is also directly related to beautiful skin, high immunity, good mood and stress resistance.

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nutrition, health

MOSCOW, May 16 – RIA Novosti, Daria Mikhailova. Back in the early 20th century, Ilya Mechnikov, Nobel Prize winner in physiology and medicine, who studied the phenomenon of a large number of centenarians in Bulgaria, closely linked the use of yogurt with life expectancy. At the same time, the Bulgarian scientist Stamen Grigorov studied the composition of sour milk and, in the course of laboratory experiments, isolated two types of lactic acid bacteria: Bulgarian bacillus and thermophilic streptococcus (Lactobacillus bulgaricus and Streptococcus thermophilus).This discovery was the beginning of a serious scientific study of yoghurt, which is being continued by modern researchers.

Nutritionist Carlos Gomez-Galego wrote in the Oxford Academy’s Nutrition Reviews that yoghurt is one of the most biologically significant foods in the world. , if you eat a spoonful of honey every day

100 grams of standard yogurt contains 10% of the daily value of protein, 4% of fat and 4% of carbohydrates.Yogurt is a low-calorie food containing only 106 kilocalories per 100 grams. For this reason, natural yoghurt without additives is often recommended by nutritionists for overweight athletes and pregnant women.

The great advantage of yoghurt is that it contains live bacteria – probiotics that normalize the intestinal microflora. This fact is of particular importance in the modern world, which consumes a huge amount of refined and chemically processed food.Today every second person suffers from one or another digestive disorder every day. Under these conditions, yogurt becomes one of the best foods to help restore the health of the intestinal microflora.

Of the vitamins, the highest content is demonstrated by fat-soluble vitamins A, beta-carotene, E and K, as well as water-soluble ones – B1, B2, B3 (PP), B4, B5, B6, B9 and B12. Among the minerals, calcium, magnesium, sodium, potassium, zinc, manganese, selenium and high phosphorus were found.

Named an undeservedly forgotten product to improve bowel function

Regular consumption of natural yogurt protects bones from destruction.All thanks to the harmonious combination of calcium and vitamin D, which ensures the assimilation of the former.

The high content of potassium and magnesium will help to normalize blood pressure. And B vitamins will have a beneficial effect on metabolism, which is manifested by an increase in energy and brain activity.

Probiotic cultures and live bifidobacteria found in yoghurts will help get rid of digestive problems. With regular use, they will stop tormenting constipation, diarrhea, bloating and gas.Eating yoghurt can also help get rid of bacterial overgrowth that develops in the small intestine due to gastrointestinal disturbances.

Normalization of bowel function is also directly related to beautiful skin, high immunity, good mood and stress resistance.

The specialist named four reasons for hair loss 90,000 7 reasons to eat Greek yogurt every day :: Health :: RBC Style

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author

Ulyana Smirnova

17 May 2019

Unlike classic yogurt, Greek yogurt has twice the protein, but fewer carbohydrates and calories.Pink talks about why you should add this superfood to your daily diet.

Greek yoghurt is a thick, filtered yoghurt from which almost all the whey has been removed.Together with the liquid, most of the sugar, calories and carbohydrates leave it. This product uses twice as much milk and therefore contains much higher protein, beneficial bacteria and calcium than regular yogurt.

Reason # 1. Reduces hunger

Greek yogurt is a low-calorie product. 100 g of this yogurt contains only 59 calories. In addition, there are practically no carbohydrates and sugar in it, so it can be included in the diet of those who are losing weight.And due to the high amount of protein, Greek yogurt keeps you feeling full for a long time. Thanks to its dense, creamy consistency and sour taste, Greek yogurt is suitable as a substitute for high-calorie cream cheese, mayonnaise and sour cream. Moreover, unlike the latter, such yoghurt does not curdle even at high temperatures. You can make a dessert by mixing it with your favorite berries, add it to muesli and eat it for breakfast, or use it as a sauce for meat dishes.

Reason number 2.Improves Intestinal Health

Natural Greek yogurt contains a large amount of probiotics – bacteria that restore the intestinal microflora and increase the protective functions of the body. These beneficial enzymes fight infections, prevent harmful bacteria from growing, rebuild mucous membranes after taking antibiotics, speed up the digestion process and help absorb nutrients. In addition, probiotics improve the condition of the skin, hair and nails. When buying yoghurt, it is important to pay attention to the label.The shorter the composition, the more useful the product. Natural Greek yogurt is made from only two ingredients: milk and sourdough. If it contains corn starch, powdered milk, preservatives and thickeners, it is better to leave such a product on the shelf. It won’t do any good.

Reason number 3. Promotes muscle growth

Greek yogurt is high in protein, which is essential for muscle building and tissue repair.The amount of milk protein in this product is two to three times higher than that of regular yogurt. This distinction is achieved using the ultrafiltration method. When fermenting, excess liquid is removed from the yogurt, along with which most of the lactose – milk carbohydrates – goes away. The result is a concentrated protein product. Eating 200-250 grams of Greek yogurt after strength training will give you 15-20 grams of protein. Dutch doctors have found that this is exactly how much it takes to start muscle growth.If you want to add some flavor to your yogurt, try adding some chia seeds and a spoonful of honey.

Reason number 4. Helps strengthen bones

Greek yoghurt is rich in calcium. A small glass of the product contains from 300 to 400 mg of this mineral, which is one third of the daily requirement for an adult. Irish researchers have found that eating low-sugar, high-probiotic yogurt at least two to three times a week increases bone density and reduces the risk of osteoporosis in older adults.At the same time, milk and cheese did not give a similar effect. In addition, the “sunshine” vitamin D found in Greek yogurt is essential for the growth and strengthening of bones. It helps to absorb calcium and strengthens the immune system.

Reason number 5. Accelerates metabolism

Thanks to its high protein content, Greek yogurt can speed up metabolism by about 10%. The fact is that the body needs much more time and energy to assimilate protein foods than to digest fats or starch.In addition, the calcium in yogurt affects the metabolic rate. A study by scientists from the University of Tennessee showed that obese people who increased their daily intake of this mineral to 1200-1300 mg lost weight twice as fast as participants who received 400-500 mg of calcium per day. However, Greek yogurt is an excellent source of iodine. This trace element is needed for the proper functioning of the thyroid gland, whose hormones control the general metabolism.

Reason number 6. Cheers up

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The intestines and the brain are connected through a neural network, so anxiety and depression are sometimes accompanied by chronic abdominal pain and digestive problems.The probiotic bacteria in Greek yogurt stimulate the production of the “happiness hormone” serotonin and maintain a healthy gut-brain balance. With their help, you can defeat chronic stress, improve your mood, calm the nervous system and get rid of anxiety. Therefore, to designate intestinal bacteria, scientists began to often use the new word “psychobiotics”. In addition, Greek yogurt is rich in vitamin B12, which improves memory and protects nerve fibers from damage.

Reason # 7. Strengthens the heart

Potassium contained in Greek yogurt normalizes the cardiovascular system and removes excess fluid from the body, which reduces the stress on the heart. One glass of low-fat yogurt contains about 240 mg of potassium. And thanks to calcium, magnesium and beneficial bacteria, this product reduces the risk of heart disease, lowers high blood pressure and blood cholesterol levels. B vitamins also help support heart health.They improve the tone of the heart muscle and blood vessels. In addition, Greek yogurt is a valuable source of vitamin B12, which is involved in the formation of blood cells and nerve fibers. This is especially important for vegetarians, as vitamin B12 is not found in plant foods.

90,000 Consumer trends in the world of yoghurt

Paradoxically, one of the most dynamically developing products in the modern dairy industry is also one of the oldest.

About 8000 years ago, the nomads of Central Asia first noticed that milk, which was then usually stored in wineskins from the stomachs of animals, is fermented. The fermentation process caused by bacteria and other microorganisms that are always present in such wineskins gave yogurt its special sour taste.

Today, fermentation, as before, is the most important component of the nutritional appeal of yoghurt. Yogurt is not only tasty, but also healthy product.The lactobacilli present in traditional yoghurt give it many health benefits. Scientific research shows that our digestive and immune systems and even mental health can be affected by the balance of our intestinal flora.

Increased food appeal

“Eating more fermented foods is considered a good way to improve health and wellness. Yoghurt is easy to incorporate into your diet as it tastes very good and the variety of varieties ensures that everyone can find a yoghurt product to their liking, ”explains Katharina Ternström, director of the Tetra Pak Chilled Dairy Research Center.

A growing interest in gut health and healthy eating is prompting dairy producers to add probiotics to their yogurt. Some also add vitamins and proteins to increase the nutritional appeal of the product.

Yoghurt, which has properties similar to those of health products, gives producers the opportunity to enter a new market segment with higher margins than drinking milk and other traditional dairy products.

The link between nutrition and medicine is becoming increasingly clear.Yogurt can move from the food category to products that provide clear health or well-being benefits.

Selection of ingredients in accordance with market demands

How can a manufacturer realize this potential? One way is to research different strains of bacteria with your yogurt crop supplier and figure out how they can be used in line with consumer demand.

“The goal is to discuss all issues with your crop supplier and to develop a concept for the right product that best suits the needs of the market,” says Ternström.

Another way is to work with ingredient suppliers to find new ways to increase the health benefits of yoghurt by adding vitamins and proteins.

Producers can also segment the market by expanding the range of fermented milk products. Why not consider launching a kefir or probiotic milk drink?

Companies that put out the right products in the right markets can expect good profits. Products offering health benefits can have higher margins.With pharmacies focusing more and more on holistic health care, we may soon see probiotic dairy drinks in pharmacy refrigerators.

Boom in protein-fortified foods

Another trend is the boom in “concentrated” protein products such as Greek yogurt and quark. They have a thicker consistency than regular yoghurt and are often higher in protein. Indeed, protein-fortified fermented milk products represent one of the fastest growing yogurt categories.

“A huge number of new products are appearing on this market with different flavors and protein content for different consumer groups such as children, men and women, athletes and others,” says Ternström.

Another health trend – lower sugar levels in yoghurt – motivates manufacturers to create innovative solutions. Some are switching to alternative sweeteners like stevia and aspartame, while others are ditching refined sugars in favor of natural fruit sugars.

As a manufacturer, you have the option of adding grape or apple juice concentrate to your yoghurt instead of refined sugar. When a product’s sweetness comes from natural fruit ingredients, it is perceived to be healthier, and you can label it “no added sugar”.

Another alternative is the addition of lactase. It breaks down lactose into glucose and galactose, giving the product a sweeter taste. This helps to achieve two goals at once: to produce the same sweet-tasting lactose-free product, while adding less sugar.

Rejection of stabilizers and transition to “clean label”

Producers should also be mindful of consumers’ desire to see fewer additives in yoghurt and other products. Today, there is a growing demand for clean label products that seem completely natural and therefore theoretically healthier. Yogurt, which contains only two main ingredients – milk and bacteria – fits perfectly into this category.

Consumers increasingly want to understand what ingredients are in yoghurt and why.Often additives are needed to counteract the effect of mechanical processing on the structure of the yoghurt. Therefore, manufacturers who know how to design equipment that processes the product as gently as possible gain a potential competitive advantage by eliminating additives from the formulation.

To get the best results, you need not only top class equipment, but also proper control of the production line, no pressure surges and frequent restarts.

In turn, this requires your equipment supplier to understand your product and offer precise control over fermentation times, as well as the correct technology and configuration to avoid downtime.

“Our advice is simple: choose a supplier who can offer it,” says Ternström.

Accelerated launch of production of new products

Production lines for yoghurt should also become more versatile. National yoghurt varieties are gaining popularity all over the world. Kefir, which came to us from the Caucasus, in recent decades has become in great demand in Europe, America, Asia and South America. Greek yoghurt has spread far beyond its native Greece and is now booming in China.

The accelerated launch of the product allows such national varieties to be brought to the market faster in different parts of the world. Therefore, yoghurt lines must be flexible enough to produce many varieties of yoghurts and respond quickly to new trends such as the shift from traditional fruit fillings to vegetable flavors and spices.

Ternström says: “Yoghurt turns from a breakfast product into a supplement to dinner, so you as a manufacturer need to find new ways to promote your products.You also need to carefully consider the choice of equipment for the production of yoghurt, so that you can keep pace with the times and the market. ”

Trends shaping today’s yoghurt market

  • Growing interest in gut health and bacterial culture foods
  • Growing interest in fermented foods in pursuit of a healthy diet
  • Growing demand for clean label products with fewer additives
  • The right technology and production line is essential for yoghurt production
  • Increased market segmentation requires more flexibility in production

.