Acidity or acid reflux after meals can be uncomfortable, causing burning sensations, indigestion, and even disrupting your daily routine. If you often experience acidity after eating, it’s time to rethink your meal habits — without compromising on the delicious flavors of Indian cuisine.
At Health First Diet Clinic, we specialize in customized nutrition plans that soothe your digestive system while keeping your meals wholesome and satisfying.
Why Does Acidity Happen After Eating?
Acidity occurs when excess stomach acid flows back into the esophagus, irritating its lining. Common triggers include:
- Eating spicy, oily, or heavy meals
- Large portion sizes and late-night eating
- Stress and irregular meal timings
- Certain foods like tomatoes, citrus fruits, and fried snacks
Indian Meal Routine to Manage and Prevent Acidity
Early Morning
- Start with a glass of warm water with a teaspoon of soaked fenugreek seeds or a small piece of ginger to kickstart digestion.
Breakfast
- Opt for light, easy-to-digest options such as:
- Poha with peas and a pinch of turmeric
- Idli with coconut chutney (avoid excess oil)
- Vegetable upma with mustard seeds and curry leaves
Mid-Morning Snack
- Fresh coconut water or a small bowl of papaya (rich in digestive enzymes)
Lunch
- Moderate portion of 2 chapatis or small serving of brown rice
- Moist vegetable curry (like lauki, bottle gourd, or pumpkin) with minimal oil
- Moong dal or toor dal (avoid heavy dals like rajma or chole)
- Fresh cucumber and coriander salad
Evening Snack
- Buttermilk (chaas) with roasted cumin powder or a small bowl of roasted makhana (fox nuts)
Dinner
- Early and light dinner such as vegetable khichdi (moong dal + rice) or 2 chapatis with a gentle vegetable like spinach or bottle gourd
- Avoid heavy, spicy gravies or fried foods in the evening
Additional Tips to Ease Acidity
- Eat smaller meals more frequently to avoid overwhelming your stomach.
- Avoid lying down immediately after eating — wait at least 2-3 hours.
- Reduce intake of caffeine, carbonated drinks, and fried snacks.
- Chew food slowly and mindfully to aid digestion.
- Include ginger, fennel seeds, and ajwain (carom seeds) in your meals to soothe your stomach.
When to Consult a Nutrition Expert?
Persistent acidity can sometimes indicate underlying conditions like GERD or ulcers. At Health First Diet Clinic, Dt. Poonam Sharma provides expert guidance and personalized diet plans to manage acidity and improve digestive health sustainably.
Health First Diet Clinic
🌐 Website: www.healthfirstdiet.in
📍 Visit us at: Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Ghaziabad, Uttar Pradesh 201318
📞 Call us at: 099583 67134
Struggling with acidity after meals? Follow this meal routine and consult with us to regain comfort and digestive balance — without giving up your favorite Indian foods!