SALM TEAM 
In South Africa, while September is a very special month for travellers and wildlife enthusiasts because the country’s wildlife is at its best during this time, it is also a very special month to enjoy the unique blend of flavoursome food and spending time with family and friends.
It’s easy to overindulge when presented with delicious food from the spicy-hot curry, filling bunny chow, deep fried vetkoek, rich potjiekos, spicy chakalaka, and hearty bobotie. The worst that could happen during this season is dealing with unwelcomed reflux and heartburn symptoms while trying to enjoy a plate of delicious food with family and friends.
Lerigan Rajagopaul, Senior Brand Manager for Digestive Health at Bayer South East Africa, offers four tips on how to enjoy the flavourful foods of the Heritage Month with loved ones without being hindered by undesirable reflux and heartburn symptoms.
Avoid lying down too soon after meals
Eating large meals, lying down straight after eating or snacking close to bedtime are common triggers of acid reflux at night. Lying flat doesn’t allow gravity to help move food and acids down the throat and through the digestive system, so the acid gathers in one place triggering symptoms of heartburn[1]. Waiting for about 2-3 hours before going to bed once you have had your dinner is important. This gives your body enough time for digestion to take place.
Maintain a healthy diet
While the most recent statistics of gastroesophageal reflux disease (GERD) in South Africa are unknown, heartburn is certainly one of the most common medical problems in South Africa, and a symptom directly linked to comfort eating and the rise of obesity in the country. According to a recent publication, South Africa is one of the countries with the highest obesity prevalence, with a projected increase in obesity by 47.7% in females and 23.3% in males by 2025[2]. While the flavoursome food served during heritage month is difficult to ignore, incorporating vegetables, lean meats, and healthy fats is necessary to maintain a healthy diet[3].
Substitute spicy and acidic food
While many people enjoy the sensation of the heat given off by spicy foods such as the infamous heritage month spicy-hot curries, and chakalaka, these however can trigger reflux and heartburn. Substituting the heavy use of spices with natural herbs that still make the food flavourful but without any heartburn inducing symptoms is an option. This heritage month, instead of reaching out to the frying pan, – individuals prone to reflux and heartburn symptoms should consider baking, grilling, poaching as these alternatives are less likely to trigger heartburn.
Know your treatment options
Reflux treatments include over-the-counter medications like antacids, which help relieve heartburn by neutralizing stomach acid[4]. If taking other medication, it’s important to confirm potential absorption issues with a registered healthcare professional. Antacids can be taken day or night for fast relief but if these are not effective it’s advised to visit a doctor for a different solution.
