Food Based Solutions For Acid Reflux | Dr. Jonathan Aviv
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- čas přidán 25. 07. 2024
- Dr. Pracha Eamranond speaks with ENT specialist Dr. Jonathan Aviv (Clinical Director, the Voice and Swallowing Center - a division of ENT and Allergy Associates) about food based solutions to help with acid reflux and choking. Dr. Aviv shares background information about the origins of his books "The Acid Watcher Diet: A 28-Day Reflux Prevention and Healing Program" and "The Acid Watcher Cookbook: 100+ Delicious Recipes to Prevent and Heal Acid Reflux Disease". Dr. Aviv explains the concept of acid influx, underscores the importance of people telling their doctors what they eat or drink, and dispels some myths associated with acid reflux including that coffee and chocolate are not actually acidic. Dr. Aviv also tells a personal story about his daughter's experience with reflux.
The Acid Watcher Diet: A 28-Day Reflux Prevention and Healing Program on Amazon: www.amazon.com/Acid-Watcher-D...
The Acid Watcher Cookbook: 100+ Delicious Recipes to Prevent and Heal Acid Reflux Disease on Amazon: www.amazon.com/Acid-Watcher-C...
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About Dr. Jonathan Aviv
Dr. Jonathan Aviv is the Clinical Director of the Voice and Swallowing Center™‚ a division of ENT and Allergy Associates, LLP (ENTA) and author of the health and wellness book designed for non-medical professionals called "The Acid Watcher Diet: A 28-Day Reflux Prevention and Healing Program". He comes to the practice from Columbia University‚ where he served as Professor of Otolaryngology/Head and Neck Surgery‚ Director‚ Division of Laryngology and Medical Director‚ Voice and Swallowing Center at the College of Physicians and Surgeons. Among his many substantive credentials‚ he is the inventor and developer of the endoscopic air-pulse laryngeal sensory testing technology known as FEESST (Flexible Endoscopic Evaluation of Swallowing with Sensory Testing) and a pioneer in the use of unsedated upper endoscopy known as Transnasal Esophagoscopy (TNE). He is a graduate of the College of Physicians and Surgeons, Columbia University, and completed both internship in General Surgery and residency in Otolaryngology at the Mount Sinai School of Medicine, and then added a Fellowship at Mount Sinai in Microvascular Head and Neck Reconstruction.
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Disclaimer: Doctorpedia and affiliated websites are for informational purposes only and do not provide medical advice, opinion, or diagnosis. This video is for informational purposes only. Ask your doctor for medical advice, diagnosis, or treatment.
The dirty half dozen is covered in Dr. Aviv's Book in Chapter 9 and includes: 1. Alcohol/Wine 2. Caffeine 3. Chocolate 4.Mint 5. Raw Onion 6. Raw Garlic. These are all carminatives that cause the esophageal sphincter to relax which allows pepsin back into your throat, sinuses, etc as mentioned in the video. The other part of the dirty dozen which are too acidic for healing are: 1. Pretty much all canned drinks, especially Soda and caffeinated drinks 2. Tea & Coffee 3. Citrus Fruits 4. Tomato 5. Vinegar 6. Pretty much any canned or processed food due to acidity.
Hmm i thought he said coffee was ok
@@borat1962 He said that coffee has some chemicals in it, which causes that the valve above stomach is left open (=relaxed). That valve if relaxed=opened, is the root cause of reflux. That valve should be correctly closed. So coffee and coffein is bad for reflux.
Black tea especially Chinese. It contains bad elements. Various medicinal teas are fine, but not lemon, or strong orange and citrus teas.
Do u know if hcl pepsin i s ok to take , havelow acid
what kind if tea is bad and what kind of tea is good?
‘“Ask your patient what you eat and drink.” That’s what we do as Naturopathic Doctor in the beginning of our assessment before we go further. We don’t treat the symptoms, but we remove the cause. The cause is the cure.
I’m dr. Aviv patient, couldn’t have a better dr than he is. Wonderful , his knowledge keeps me going, my voice return after suffering for more than year without being able to speak. His dietary advice and books are my friends. No more pills, which was nonsense in gastric reflux. God bless people like him
He is so right, Doctors need to talk about diets or where they can get access to with their patients; instead of sending them home with anti acid pills and ibuprofen. We get more information through online than doctors.
I so agree! I have been dealing w/ nonstop reflux issues for 2 mths. Over the years I have complained to doctors and it was always oh take this pill and you will be fine. Never did anyone educate me and say if I dont change my diet things will get worse. I may not be in the position I am today had someone educated me.
@@yvettegarcia2497 1st, have to figure out if low or high acid is causing acid reflux (You can do that with baking soda (many videos on CZcams (how to do that.)).
a stress can also cause reflux.
in this case, body pain will cause mental pain, and mental pain is gonna cause body pain. Due to stress, will cause reflux, and because body pain, will create mental pain. This will bounce of each other and get worst and worst.
take cabbage (red), for healing your gut from acid damage and other benefits.
take celery for killing bad bacteria and other benefits. This will help you with bloating if you have that symptom.
Instead of taking PPI pills, take ginger root tea, it's easy to make, buy the ginger root and boil. this will help you neutralize your acid.
Cut down on your sugar intake, So you can take honey, It will help you with inflammation.
take around 2 garlic clover and red onion. this is good vs cancer etc.
take turmeric for inflammation and other benefits.
If you have low acid, taking betaine hci pepsin and gentian bitters will help you as well.
make sure which vitamins are lacking.
make sure you eat vegetables, switch to tofu or any meat that you can easily digest.
I am not even gonna tell you like stay away from process food, coffee etc. I think you know that already and already know what i have wrote. there are so many other things. so If you want to know, just let me know. I hope you get better and stay away from PPI, it is a poison that slowly take your health away.
I had a sore throat I had a sore throat and my doctor put me on amoxicillin I was worse than ever. I remember Jonathan's video. Thank you so much Jonathan Aviv
Thank you for having Dr. Aviv, wealth of knowledge💕
Carbonated soda
Coffee/tea
Citrus fruits
Tomato
Vinegar
Wine
Caffeine
Chocolate
Alcohol
Mint
Raw onion
Raw garlic
Fatty foods
Fried foods
I used to suffer from heartburn all the time and these were all trigger for me (I think I have a slight onion allergy as I bloat something fierce when I eat them). The one exception is Vinegar, which I used to stop bad heartburn (a spoon full worked wonders). I also didn't get it from fatty or fried foods per se. I just broke it down to two major factors: acidic foods and sugar. Pizza and a coke was murder. Coffee with no sugar was fine. Funny thing is, I finally quit smoking a few years ago and I haven't had it since. I had NO idea smoking was a factor. For me, the main factor. Go figure.
Exceptions: green tea / matcha (alkaline) and if the food relaxes the lower sphincter, you can take betaine hydrochloride supplements (acid but in capsule) with your meal to force it closed. It’s a bit paradoxical, but a higher stomach ph forces the lower sphincter to tighten. On the other hand, you don’t want to move high ph foods through your pepsin laced throat.
@@benjicharlie5823 Hi! Seems like you understand a lot about acid reflux. I have tight chest/chest pain, mucus in throat for years, and constant burping and water brash 3 hours after meals. I’ve just started to take ACV and betaine hcl after watching video of dr. Berg. I think what I have is GERD or LPR or both. I don’t know if I’m doing the right thing.
@@LadyAnn-of4fh I believe you are in the right track.also consider using sea salt/Himalayan Pink salt. I find chewing a few raw fennel seeds (a pinch or two) helpful too
@user-jk8ks1pp2x You have described me, I'm trying a low fodmap diet with success. The fementable foods cause burping hours after meals releasing acid into the throat.
It took me awhile to find and know about Dr. Aviv. (voice therapist at Mayo in Phx recommended) I try and follow his advice. I too have the 'jump ups' and it is very scary. I appreciate what he's saying about coffee & chocolate because that is when people using stay clear of the diet. Not having heartburn, makes me happy that I can still enjoy. Recommend his book!
Thank you so very much for the info. I cried.
I'll try to buy the books in Brazil. May God bless you both.
The most relatable conversation about Gerd tq so much docs ❤️🙏
Anyone else deal with fullness even if eating very little? Or the scariest tightness in the throat like not swallowing easy at times or like a constricting feeling and also skipped heart beats or flutters that startle the shit out you?!! I’ve got Gerd myself 😢
I have your symptoms. For me it's very difficult to swallow. I can only eat soft things or I have to cut very small bites of chicken or vegetable to be able to swallow. It's so debilitating
That sounds like anxiety to me, which has GERD as a symptom. Heart palpitations and what they call globus hystericus.
Great video, all the info I needed and explains why ACV sets me off.
Same here ! Hope your feeling better ❤
So ACV is bad for silent reflux?
I just subscribed,soo informative thank you
Excellent interview and information
Half way through and I’m still waiting for the foods. 😡😡
Me too! The Intereview ended without the food information !
Thanks .. you stopped me from wasting my time
I find Dr Berg to be helpful in that he goes straight to the point
@@pm7729 Sarcasm, I’m sure.
Buy the book it's brilliant
😊 Thanks so much for your knowledge!!! 🥰🥰👍👍👍👍
Thank you Dr. Aviv.
Thank you so much for creating and sharing this information! As an acid reflux / GERD patient, information like this greatly helps strengthen my knowledge and understanding of the issue.
I have watched you speak with Chef AJ on CZcams which taught me a lot about food. This one that you talked on was so much more informative. Thank you for sharing. I have Barrett’s Esophagus and it’s very frightening to me. I’m going to buy your Acid Watchers Diet book and your Cookbook! I would like to ask…how does one know what is the best way to know who to get self help from? There are others who say they have or had Barrett’s Esophagus and that following their suggestions helps heal you or some approach it by dealing with your gut by getting a
GI Map test done and then putting a program together to help you. And some sell a tea for Acid Reflux / Barrett’s. You could spend tons of money and end up trying out the wrong methods to help your health. Your plan of controlling what to eat seems so easy and scientific. Thank you for teaching me.
I stopped drinking coffee 2 years ago because of the caffeine. This past week, I started drinking coffee again, but decaf, expecting it to taste horrible. Well,it didn't. I have been drinking it in the evening around 7pm. A few days ago I noticed that familiar feeling of a lump stuck in my esophagus, and some heart burn. Based on what this doc said about the chemicals in coffee doing something to the esophagus, I am going to stop drinking it and see if my symptoms start to go away.
LPR starts with that lump in the throat. Stop now or your symptoms will get much worse. Mine started with that lump and now I have server post nasal drip etc. save yourself.
i also have lump in my throat😢
No need to stop drinking coffee nor stop eating spicy foods. You can neutralize that by eating red apples. Try it. It works.
If I get a lump in my throat , I raise my mouth out with warm salt water .
As far as heart burn , I don't have it .
Basically All I got out of this video was Do not drink to much vinegar or coffee..or anything acidy..
Hyper acidity and acid reflux can be treated by eating red apples. Eat red apples for a few days and you will see positive results. It works.
Great info!💚
Okay now I’m even more confused
Making an appt as we speak with Dr Aviv in nyc! I live in CT will just take the train. After seeing his videos Hes the only dr who understands my throat reflux gerd ! Only
One!!!
I need to contact this dr. Do you have a number for him?
@@debbiec6216 never got to my appt, I’ve had some other health issues…
Right now am confuse if I should stop using my ACV
If your body cannot handle the side effects of ACV, eat red apples instead to treat acid reflux. It is a natural remedy for hyper acidity and acid reflux. Eat and give it a few days to w work. It works.
Can acid reflux also move to the back, and where the gallbladder was. And the Upper right side or shoulder blade?
While this was interesting to me since I have acid reflux without the burn, I've been trying to get away from Omeprozole which I've been taking for years, I can take it every other day but after that second day my throat starts tightening up again. I was hoping to see foods that I can eat to help it, I always see what NOT to eat but I'd think there must be some food that maybe is actually good for healing it. I kind of feel this was click bait to sell a book. I didn't hear any mention of what to eat or what not to eat, even the mention of apple cider vinegar left me confused, I still don't know if it's helpful or harmful.
Very true. It left me with confusion after watching this video.
He's not giving away his knowledge for free, looks like we gotta read the book.
You can buy the book used on Amazon for less than $2.00, that is what I did. It’s definitely worth more than what I paid. It’s not a gimmick book. It’s much thicker than I expected with much smaller type. It’s crammed with useful knowledge and helpfulness.
taking it for years is pretty stupid like most people, who told you to take it for years? my GI keeps filling mine as well you take it for 8 weeks at the most while changing diet then wean off. you eat foods ph5 and up.. simple or to make it east, Mediterranean diet while deleting the acidic foods in it. ie tomatoes wine etc.
Watch his CZcams video with Chef AJ lots of gold info
Thank you for sharing acid reflux info. I desperately need those books
I suffered from "heartburn" for years. I finally quit smoking a few years ago and I haven't had it since. I had NO idea smoking was a factor. For me, the main factor. Go figure.
same story here with me.
I've heard Dr. Aviv speak on this subject a few times and refer to the condition as "Influx". I have also heard many other ENT specialists refer to the condition as LPR (Laryngopharengeal reflux) AKA "silent reflux" Why does Dr Aviv not use these terms to describe the condition?
Informative
Love Dr Aviv's books for their information and recipes. He is an amazing doctor who understands respiratory reflux. Do yourself a favor and don't go down the PPI rabbit hole... it does nothing for correcting or curing RR
Thankz
Hello Dr, indeed this information is very new to me and may be to many people in globe. I head this interview may times. Looks like PEPSIN climbing up from stomach is not good. I dont know how much my question is relavent but just want to know (for the people with weak LES) is there a way to resist PEPSIN to flow up or treat it when it climbs up. They may reduce issues after eating food having PH below 4.... thanks
Dis you find out. I would like to know that too
What's the name of the book. I have acid reflux too. I just stop taking omneprazole since it contributed to my bone loss. I have seen a dietician to help me with my dietary needs. I have severe osteoporosis too. Would love to buy the book.
some people have low acid in the stomach..
I’ve suffered for years . All the LPR symptoms and the only thing I was put on was acid inhibitors . I even had another endoscopy two weeks ago . Finally I discovered my problem is LPR and it was on CZcams that I made the discovery.
A natural remedy for acid reflux are red apples. Eat red apple for a few days and you will see positive results. It works.
What’s your treatment?
How you cured your lpr?
I am finally free from bad breath and white tongue and acid reflux after using your herbal medicine I was completely free from this problem. I'm glad there are people like you who simply want to help other people struggling with the same problems. Your words gave me the courage I needed to hear today to know that it is okay. I can still be myself and now enjoy my life like I’m supposed to. I am blessed to have found you, Dr. Emovon, on CZcams..👍👍
Where are u guy I live in jamaica thank u for that I have it
EOE AND HIATAL HERNIA connection to Acid Reflux?
Words can't express my gratitude for all you've done and will continue to do Dr Emovon, you are truly an amazing and dedicated doctor, keep saving life my Doctor, for helping me get rid of my bad breath and acid reflux..👍
Cannot having enough as it also cause heartburn and gerd?
Where are the food based solutions?
Will someone please tell me the answer to this question ?
*Is there a possible way to get Rid of Acid Reflux ?
*And if so what will get rid of it* ?? Thank you !
Whatever it’s floating on will have to defy gravity first.
Thank you so much Dr Emovon on CZcams for all your hard work and support during this difficult time. Your humility, kindness, and strength are greatly appreciated. Keep being the best doctor that you are. for curing me from bad breath and acid reflux totally without any side effects..🦷🦷
U never talk about the foods.
Why? Key information required for all US for solutions.
So you gave your daughter something to address a symptom and not the cure. What did the antibiotics and h2 blocker do to her system? Don’t really know do you?
Sorry Sir can i take apple cider vinegar when symptoms are worse
No, he says to avoid all vinegar.
@@Molly72309then why does it work for a large percentage of ppl?
It never occurred to me that the night time jump ups were acid reflux
You can treat acid reflux by eating red apples. It is a natural remedy for hyper acidity and acid reflux. Eat red apples for a few days and the problem will go away.
I notice no one seems to have had success with this method and come back here to rave.
If it helps you, I've been following the Acid Watcher Diet (Healing Phase) for 2 months and have experienced a noticeable difference in my LPR symptoms and have also since stopped my daily PPIs. Which, just so that you know, coming off of PPIs was the single most miserable experience of my life. I will never take another omeprazole again.
it happend to me in the car whete i chocked and i couldnt swallow and now i lost 10lb bc i
Are you saying apple cider vinegar is good or bad for you?
@@BelCantoLari Thanks
I dont get it, I just watched a video by a Surgeon doc Robert Cywes and he says that Keto or Carnivore diet cause of saturated FAT content will shut or clamp down the LES sphincter and yet Dr Aviv advises us to eat carbs and fibre and veg and fruits, I don't get it, who is right here?
right! other ents are saying the opposite: that carbs are the problem. who is right!?
I don't personally think it's that simple. Different people with different bodies have different triggers. Depending on where you are in the world, your body might have developed to process a variety of foods differently. I started on a generic low carb diet but too many meats caused my GERD to get worse. I've been on this acid watcher diet now for 3 days which I know isn't long but I'm seeing huge improvements so far. Both this diet and Keto forces you to eat less processed foods which have a lot of acid forming chemicals in them. I wouldn't be surprised if both diets work for the same reason. Both diets also removes processed sugars and most simple carbs. All in all, I wouldn't be surprised if there are multiple solutions out there.
@@thes0mething Probably, in a sense many diets will work if they have universal affects like weight loss, this WILL reduce intra abdominal pressure and so a Twinkies diet even though full of junk may do the trick as the weight falls off internal pressure subsides.
Keto shouldn't work cause of the Fat ingested, as it relaxes the less just like coffee and other substances do.
The idea is that carbs cause fermentation and gas pressure upwards towards the LES, the confounder is Hiatal Hernia and \I, and many have these |Hernias, have any of you guys tried Carnivore?
@@SciSciToys yeah you are probably right. Although in my case I'm edging on being underweight so there's something else going on. I was on Keto for most of my childhood and remember it making me feel pretty good then, before I suffered from GERD. My mum was on the carnivore diet for about 2 years but had to stop due to GERD issues of her own. She actually has Barretts esophagus and has been obsessed with low carb eating for the last 15+ years. I've been low carb most of my life. I think my GERD has come about due to overeating (to help combat losing so much weight), the misuse of Ibuprofen to numb my severe period pains, and stress. It only got really bad this last year where I've both suffered from severe hyperthyroidism (reeks havoc on digestion) and had a brain surgery (there's the stress). When looking at all of that it makes sense that I got it. I think the cause for the disease is going to partly determine how it's solved. In my case I was never an unhealthy eater, but for the moment I can't eat a lot of fats and sour foods.
I'm not in any way trying to say that Keto or carnivore isn't the answer for some people. I just want to highlight that we are all different and the reason we have this disease is different.
@@thes0mething So True, I tried it but didnt seem to work, the thing is Fat, oily food relaxes the LES, also by eating low carb and you avoid things like rice, starches like bread you dont get absorb the liquids in the food to which acid is bound, the more meat is eaten the more pepsin is produced and acid to digest that meat and I assume bile to digest the fat and so you have a wave of the 3 culprits when going keto/Carni, but they say its ok cause the LES will shut down, not necessarily, many people over a certain age have Hiatal Hernias and that LES wont shut down, certain meds will also relax the LES, Carminatives like Camomile will relax the LES, eating low carbs also creates a sloshy and watery solution that is easier to reflux cause there is no binding of that liquid, its like taking to bottles with no lids, in bottle A you put meat and watery veg or just meat and oil in a solution of water and acid, shake that bottle and the contents will splash out of the top, take bottle B and add to the acid and water solution bread or rice and veg and other starchy veg like carrot etc, then you have a thicker paste, shake that bottle and you wont have the same splashing out, it will be much less, they argue that carbs ferment and cause intra abdominal pressure and this blows open the LES which as you age becomes faulty and weaker, but being constipated and not having enough fibre also causes straining at stool which creates that upwards pressure also, being overweight also does this, maybe some temporarily have relief as they lose weight, I made a video on my channle about my low carb vs low fat dilema if you want to watch, the channel is Gero Fiore, come and see. Sorry about your brain surgery, hope you are ok now, Barretts is very dangerous, 10% go on to Cancer of the esophagus, if she is not getting well with carni then maybe get your mum to take Omeprazoloe and switch to low fat that doesnt trigger those corrosive substances refluxing, the way I see it is that if my body is going to reflux anyway and my esophagus IS going to have to take these hits and down the road is Cancer, then 1. Reduce acid, bile, pepsin by going vegan, up the starch to bind liquids, lose weight, dont be constipated i.e. increase fibre, do coffee enemas anything to get things going southwards DAILY, plant compounds have anti carcinogenic activity, meat has NONE, Ive failed on Carni and Keto but I feel no shame, and I respect those for whom its working for but you have to listen to your own body and be guided by that, be well my friend :)
Thank you so much Dr Emovon on CZcams for your treatment and your consultations. I'm forever grateful to you. You've been such a kind and caring doctor for me during my hard time of bad breath. Thank you for doing everything that you do and helping me during a hard time. I'll definitely spread this to the whole world, I'm totally free from bad breath #dremovon...........
Are you saying don't drink apple cider vinegar? You talked around that.
Am confused too
I can't use ACV because of Erosion Esophagus . It would BURN !
Doctor are you saying someone who has acid reflux shouldn’t drink ACV ?
if you have Erosion Esophagus , you better not , or it will burn your stomach and throat .
Good video! Take your acid reflux seriously and get help early. I didn't and I'm paying the ultimate price for my stubbornness.
I hope you are doing better . What has happened to you ?
Coffee is not acidic? Where did he learn that at? Black coffee has an average pH of 5 to 5.03.
Thanku so mch doctor, How can I get the acid diet as i am facing acid reflux since many years
If you can access it it is on Amazon. I'm reading it now. Good info!
Apple cider vinegar works but doesn't sell books right!
Thank you so much. I am so grateful And I pray that God continues to bless you I really appreciate you Dr Emovon on CZcams for restoring my health, for giving me a permanent cure to my acid reflux disease..👍👍
How can acid come up your esophagus when you are standing up. It’s going against gravity. Water runs downhill not uphill. What gives.
He said that the peptic acid “floats” up from our stomach
normally all healthy peson reflux as many as 40 times and it is okay but when the reflux goes up the oesophagus because of the Lower esophageal sphincter becoming loose or you eating too much of food that remains undigested lying in stomach or rebound acid secrtion fomation all leads to reflux a mechanical event against the gravity . The pepsin and other enzymes creates a burning and iritating sensation in tnroat along with a feeling of lump of frogy sensation or globus.
@@mslaurateague I heard pepsin able to go up your throat , nasal ,etcccc .
I'm so proud of Dr Emovon on CZcams for his good Medication. I finally defeated bad breath completely after taking his medication from him. thank you doc..❤❤
Sooo what's the dirty half dozen?!?!
weed,meth,and alcohol .
Carbonated soda
Coffee/tea
Citrus fruits
Tomato
Vinegar
Wine
Caffeine
Chocolate
Alcohol
Mint
Raw onion
Raw garlic
Your generosity towards my bad breath is incomparable, you assured me of getting healed just within 2 months and it was so. Thanks a lot Dr Emovon on CZcams I will keep letting the world know about your good work and about your CZcams channel..🙏🙏
It's all about the Pepsin!
People don't like simple solutions like ACV. It works. Or buy books and other agendas.
I kept hearing that over and over on CZcams, so I gave it a good, solid try! I’ve been paying the price for two weeks! The problem got exponentially worse. I have a LARGE hiatal hernia, and I suspect that my LES physically CAN’T close. It like all the vinegar I was taking was bathing my esophagus in strong acid! I have Barrett’s Esophagus, so it isn’t just painful, it’s dangerous!
DON’T ASSUME THAT ACV IS RIGHT FOR EVERYONE!
@@candacerushing6882 *Anyone who has issues with their Esophagus or have Barrett's ,
don't be using ACV . I will NOT try it .
*Did you have Acid Reflux before you had Barrett's Esophagus* ???
I am so sorry and I pray you get better with your Barrett's , my thoughts are with you .
Do you know if Erosion Esophagus can heal ? And if so , what is there to take to heal it ???
Thank you .
The dirty half dozen foods that trigger reflux?
ClickBait! Thumbs DOWN! I've suffered from acid reflux for 20+ years yet no mention of what foods to eat or stay away from!
Does Acid reflux ever heal???? if so what exactly heals it ??? thank you
This guy manipulates 'facts' in order to promote his book, very dangerous individual
This is mostly bs.
Pizza,french fries,doughnuts,pastries,kebabs,Samosa abig NO NO NO
Food with Ph 4 and above 4 are :
Papaya pulp
milk ( though i get bloated)
carrots (chopped/cooked or canned) all are below but best are raw
eggs
coconut
cucumber
tomato is 4.3 to 4.9 (canned vs raw ) on the edge would still be tough for some
water-very very important
Nuts
leafy vegetables
Yea. What are the dirty half dozen…🥲