• Spice:

  • Red Chili Powder (Lal Mirch): This is the #1 trigger. It irritates the lining of the esophagus instantly. Switch to mild paprika or very small amounts of black pepper.

  • Raw Onions & Garlic: Raw onions (often eaten as salad with Indian meals) are potent triggers. Cook them thoroughly to reduce their potency.

• Sour & Acidic Foods:

  • Tomatoes: Tomato-based gravies (e.g., Paneer Makhani, Rajma) are highly acidic.

  • Tamarind (Imli) & Amchur: Avoid sour chutneys and sambhar that is very sour.

  • Citrus: Lemon (Nimbu), Oranges, and Mosambi can aggravate the throat in LPR.

• Fried & Fatty Foods:

  • High-fat foods delay stomach emptying, keeping acid in the stomach longer. Avoid Samosas, Pakoras, Pooris, and Creamy curries.

• The "Caffeine" Habit:

  • Chai & Coffee: Caffeine relaxes the valve that keeps acid down. Limit strictly to 1 cup, never on an empty stomach.

  • Peppermint: Surprisingly, mint (often used in chutneys or gum) relaxes the valve and worsens reflux.

Focus on Alkaline and Water-Rich foods that dilute acid and coat the throat.

• Cooling Vegetables (The Gourd Family):

  • Lauki (Bottle Gourd), Turai (Ridge Gourd), Tinda: These are water-rich, easy to digest, and alkaline. They are the best vegetables for acid reflux.

  • Pumpkin (Kaddu) & Okra (Bhindi): Excellent for soothing the gut.

• Low-Acid Fruits:

  • Bananas: Natural antacid. It coats the stomach lining.

  • Melons: Watermelon (Tarbooz) and Muskmelon (Kharbuja) are highly alkaline (pH 6.1) and great for rehydrating without acidity.

  • Coconut Water: The best natural drink to settle acid.

• Soothing Grains:

  • Oatmeal / Dalia: Absorbs stomach acid efficiently.

  • Rice: White rice is generally safer and easier to digest than heavy whole wheat rotis during a flare-up.

• Digestive Aids:

  • Ginger: Small amounts of ginger are anti-inflammatory and help empty the stomach faster. (Too much can trigger, so use sparingly).

Tea:

• Recipe: Boil 1 tsp each of Cumin (Jeera), Coriander seeds (Dhaniya), and Fennel seeds (Saunf) in water. Strain and drink lukewarm. It acts as a mild digestive and coolant.

Fennel (Saunf) After Meals:

• Chewing a pinch of Saunf (uncoated, not the sugar-coated kind) after meals is a traditional practice that actually works. It stimulates saliva (which is alkaline) and neutralizes acid.

Vajrasana :

• Sitting in this kneeling pose for 10 minutes immediately after food enhances blood flow to the stomach and aids digestion. It is the only asana recommended right after eating.

Avoid:

• Avoid combining Milk with Salt or Milk with Sour fruits. A common mistake is drinking salty tea or eating salty snacks with milk tea. This combination is believed to create immediate acidity.