One of common health issues these days is acidity. This burning sensation in the chest region may not be a major health problem like diabetes or heart problem but is still a huge concern. While eating habits can be an important factor for causing acidity, there are other reasons like irregular meal timings, lack of sleep, too much stress, and an imbalance in the gut bacteria can lead to acidity. A few changes in lifestyle choices can bring sustainable relief from acidity and home remedies for acidity.

2. INTRODUCTION
Acidity is one of the most common problems seen in everyone, including the
clients of Truweight. While acidity isn’t a major condition like diabetes or heart
disease but the discomfort it causes is equivalent or even more!
There could be numerous reasons of you suffering from acidity. For different
cases, the reasons or causes differ, the dietary approach has to be custom-
ized according to their causes.
Do you suffer from acidity and are brushing it under the carpet? Don’t avoid
it, instead Consult a Truweight Nutrition Coach for FREE.

3. ARETHEIR ANYACIDITYSYMPTOM
TOLOOKOUTFOR?
UsualSymptomsof acidity:
Heartburn or a burning sensation in the chest. Sometimes it can be present
in the throat too.
Indigestion
Constipation
Restlessness
Nausea
Burping
Sour taste

4. Having an attack? People will rush to you with a bunch of solutions. The most
common and popular one being the cold milk! However does it really work?
We explore 2 such foods which are supposed to cure acidity permanently.
COMMONACIDITY-RELATED FOODMYTHS,
FINALLYBUSTED!

5. ISCOLDMILKGOODFOR ACIDITY?
Cold milk only provides temporary relief from heartburn or acid reflux. If you
happen to drink cold milk on a full stomach, then chances of it releasing acid
increases. Instead, go for a glass of water!

6. Avoid citrus fruit juices instead, go for the vegetable juices like carrot
juice, aloe vera juice, apple juice, and green leafy juice are fine. Citrus
fruits can increase acid secretion.
Whenever consulting a dietician for a diet, make sure you run
through your dietician with your food sensitivities, if you have any.
WHICHFRUITJUICEISGOOD
FORACIDITY?

7. WHATARETHEREASONSFORACIDITY?
There are 11 most common causes of acidity. We list them down for you.
Longgapsbetween meals
Irregular meal timings, long and odd working hours are some of the common
reasons. Most people working the night shift have acidity and other gastric
problems.

8. SENSITIVE TOSOURFOODS
Many people cannot tolerate sour foods, this can aggravate their acidity. For
some, acidity can be aggravated even with mild acidic food. Usually, acid
containing food like Trujuice, Amla drink, lemon water, citrus fruits are not
tolerated on empty stomach. You can try to eat them at different timing by
combining with a neutral food.

9. TOOMUCHCOFFEEORTEA
This again is a common cause. When taken on an empty stomach, tea or
coffee could trigger acidity.
Highfibre foods
Many women face acidity problems after starting on high fibre foods like
brown rice, vegetable juice, raw salads, sprouts etc. In such cases, they can
gradually proceed from white rice to semi-polished rice. Boiled or steamed
vegetables and sprouts are rather better than raw. They can consume Trufi-
ber with small quantity until they are comfortable to increase further.

10. GUTBACTERIA IMBALANCE
Imbalance in the gut bacteria can also cause acidity. This can be tackled by
having probiotic supplements and foods with a natural probiotic like butter-
milk.
Spicyfood
Most people with acidity complaint cannot tolerate spicy food as spices
increase acid secretions in the stomach.

11. LOWACIDLEVEL
While acidity always brings out the image of excess acid secretion; bloating
and indigestion also falls under this category. For many people, low stomach
acid production can hinder digestion and cause bloating. In such cases, acid-
ity and bloating can be managed by dietary modification. Adding a few acidic
foods can help.

12. • Lack of sleep
• Toomuch stress
• Otherfood sensitivities
Food sensitivities like alcohol, gluten, dairy etc
can also cause acidity.
• Medications
Antibiotics, steroids, anti-depressants etc can
lead to low acid levels.
Bottom-line – Understand the underlying cause
of acidity and the related symptoms. The first
and foremost thing would be to eliminate the
cause rather than giving our own remedies.

13. TRUWEIGHTTIP
UsualSymptomsof acidity:
Hyperacidity is a medical condition wherein the stomach is known to secrete
an abnormal level of acid. Hurry, worry, and spicy curry are the reasons for
hyperacidity. How to know if you have hyperacidity? Well, you will have
symptoms like sudden stomach pain, vomiting, loss of appetite, flatulence,
and heartburn.

14. HOWTOCUREACIDITYPERMANENTLY?
You can say goodbye to acidity forever by tweaking your lifestyle. Here are 4
simple ways you can do that.

15. EATINGANDLIFESTYLE
Acidity can be conquered by simply tweaking your diet.
For starters, always prefer foods that are low in fat but high in protein! So
when given an option to consume grilled chicken sandwich or paneer sand-
wich or pizza; go for the protein sandwich. Eating small frequent meals is
also a trick so that you give something to your stomach acid to keep working
on.
And importantly remember ‘Hara Hachi Bu’ which means don’t stuff yourself
till you feel full.

16. KNOWYOURTRIGGERS
Does chocolate bring out the acidity attack or is it that can of
cola? DO you feel your throat burning after that evening cup of
coffee? Then try eliminating these foods from your diet and
notice if it makes a difference!

17. SLEEPMAKES THEDIFFERENCE!
To counter acidity, you need to get 8 hours of sleep. Sure! But according to WebMD,
these sleeping positions can help you counter the flush of stomach acid into your food
pipe.
Trick 1: Place few logs of wood under the head of the bed. This will help keep the con-
tents of the stomach to travel up and prevent heartburn. More pillows under your head
don’t help so much.
Trick 2: Give a gap of 2-3 hours after dinner

18. ADOPTINGAHEALTHYLIFESTYLE
Acidity is not a serious condition, you can overcome it if you follow some healthy lifestyle
tips.
Apart from these healthy lifestyle tips, you can remember these points too:
Don’t wear tight belts or pants as it can put pressure on your belly. It could make the
stomach acid travel upwards into the food pipe to cause heartburn.
If you are obese or overweight, then it is just like like wearing a tight belt! Lose some
weight now. Here is a good start for you, a free consultation from a Truweight nutritionist.
Stop smoking if you do! Smoking increases the secretion of stomach acid and this one
can’t be managed simply by dietary changes.

19. SOMEHOMEREMEDIES FORACIDITY
Although doctors may recommend an antacid whenever you are down with a bad bout
of acidity, some home remedies can be the first step to cure acidity permanently. We list
them down and how to eat them for you.
Banana: Ripe bananas have potassium which can reduce the production of stomach
acid. Overripe ones have even more! So when everything seems to be burning up,
douse the flames with a ripe banana
Tulsi: Chewing on 5-6 tulsi leaves can help abate the acid waves in the body. Why tulsi?
Because it helps produce mucous, the slimy protective layer in the food pipe which
makes it immune to the acid attack.
Aniseed or saunf: The volatile oils in these fragrant seeds does the trick. Chew a few
and find relief. Or add a teaspoon in a glass of hot water, strain and drink the water.
Jeera, clove and elaichi: This is for indigestion related acidity. All these masalas help
stimulate the saliva and jack up the digestion process.
Mint leaves: Just as mint is associated with a cooling effect, it does exactly the same
to your stomach too. Chew a few leaves or boil them in water to have their essence.
Amla: According to Ayurveda, amla’s vitamin C is a kappha and pitta pacifier! A tea-
spoon of amla powder consumed twice a day can do the trick.