Olives and acid reflux

I’d like to pinch myself as I cannot believe just two states south of where I live there are olive oil producers that produce such high quality oil. I have traveled Italy many times and immersed myself in their culture and tasted their many oils. This is one top notch lively oil and maybe one that will be hard to beat in the future. Your part of California must have been blessed with just the right weather conditions last year. Top it off your quality processing methods and I feel blessed to have your Barouni olive oil. I am going to have a lot of fun in the kitchen with this one.

Clarence T., WA

I have tried to find olive oil similar in quality and flavor, but I always keep coming back to Apollo. The flavor is incredible.

Joseph W., Canby, OR

Your barouni olive oil is by far and away the best for those of us who love Greek, Turkish, and Eastern Med Cuisines. It almost eliminates the need for external seasoning at all.

Robert D., Kentfield, CA

Yesterday, my better half made a penne pasta dish that had a good ragu, fresh basil, chicken, mizthra grated cheese, and Apollo Olive Oil-Sierra.
She layered these ingredients so that each bite had some of each ingredient as was possible. It was one of the best meals ever, and it was because of the olive oil.
Apollo, http://www.apolloolive…, has received 3 gold medals, and best in class at this year’s competition at the LA County Fair International Competition and was judged elsewhere as one of the top ten in the world. They make three classic types, all incredible, all have very high polyphenols. They all are organic and extra virgin.
About $20 for 375ml, discount for 4 or more bottles. Expensive, but used sparingly, incredible.

Jerry P., Santa Monica, CA

WOW! My wife and I just finished tasting your Mistral olive oil using an old family pesto recipe. Oh my gosh! My palate was singing! I have never tasted an olive oil that possessed such a fresh exciting bouquet. Thank you for this truly amazing olive oil.
J. & K. Wojtas, Allen, TX
More than fantastic! We just received our shipment of the 3 varieties of Apollo Oil you sent us. My husband is sitting in his chair hugging the bottle of Barouni and said to tell you it is the very, very, very best olive oil ever in a million years and he’s been an olive oil lover all his life. He’s 62, so that’s a lot of olive oil, and he loves your Barouni better than any, he loves the pungent after bite, which he loves, and the bold, rich flavor.
And I love the Mistral and Sierra. … We are in heaven because of your oils …
G. & L. Lehmann, Boise, ID
PS: I have to tell you something. For over a whole year I had suffered with acid reflux and heartburn. I read how good olive oil could “fix that.” After a few days of taking 1 tablespoon a day of your oil, the acid reflux that used to wake me up all night for over a year, and the heartburn that used to bowl me over every day, went away and never came back. I had even tried all kinds of prescriptions, over the counter meds, diets and holistic remedies, but the Apollo Olive Oil knocked it right out. I can now eat things I could not eat for over a year. This is amazing to me. That was two months ago, and I still have no problems! I am positive it is absolutely effective for me in my case of completely removing heartburn and acid reflux. I have saved enough money on Tums and Pepcid to pay for the Apollo Olive Oil. It’s wonderful.
L. Lehmann
For the last year I have been a huge fan of Apollo olive oil. … At the beginning of this year I converted to the “Mediterranean diet” as I had become a typical obese American and the change is really working as the weight is slowly slipping away. The only oil I use for cooking or drizzling on salads is Apollo olive oil. As an M.D., I know the research has shown that low fat diets are generally, in the long run, completely ineffective. The key is “the right fat diet” and olive oil is the champion.
O. Stanton, Davis, CA
A teaspoon of Apollo Olive Oil relieves my sciatica. Once, the sciatica began to flare up while I was at my favorite Italian restaurant, so I took a teaspoon of the olive oil on the table with no relief. When I got home I took a teaspoon of Apollo Olive Oil and 20 minutes later the pain was gone.
G. Hartmann, Stockton, CA
Note: This testimony from one of our longest customers confirms the scientific evidence that real extra virgin olive oil can reduce inflammation.
After sampling some delicious, very unique olive oil, at a Las Vegas restaurant, we contacted our Italian friend for some recommendations. He works for Biol, the Italian International Competition for organic olive oil. He told us about Apollo Olive Oil, the first California olive oil to be recognized as one of the top ten olive oil producers in the world, and now we’re very much enjoying an olive oil unlike anything we’ve ever had.
Christine S, Tucson, AZ
(about uses for the Mistral) … I give it to my chocolate lab…about a tablespoon per day over her food. She gets so many comments on how shiny her coat is. I also rub it into her skin and paws. In this dry winter weather her skin is really dry and flaky. The nice thing about it is that if she licks her paws I don’t have to worry about her ingesting something that is going to hurt her. She loves it!
I also use it on my skin… soo much better than lotion. And grilled cheese sandwiches are 100% better with the oil instead of butter or margarine. Thanks so much for a super product!
J. Kaup
Yes! We give Apollo olive oils to our dog as well. The rash he’s had since puppyhood is under control with Apollo olive oil as a regular supplement. The vet suggested increasing the Omega 3s and 6s in his diet with fish oil, but since we know real extra virgin olive oil is supposed to have the right proportions too, I tried that first – with clear results within the week! It sure beats vet bills for dubious treatments, and it’s convenient (with no fish-oil doggy breath to deal with)!
And get this: We gave our auto mechanics some Apollo Olive Oil a few Christmas’s back. Now, every time we bring in the car for servicing, they tell us that Apollo Olive Oil beats everything hands down for treating the chronic ‘grease-monkey’ skin conditions of their trade.
Diana Stefanini, Apollo Olive Oil
… California is pressing some of the best extra-virgin olive oils to be found. Apollo Olive Oil is by far one of the stand-outs. … Right now, I’m thoroughly enjoying dipping hearty bread into the Mistral. The peppery buttery flavour and brilliant slight green hue is to die for. Simply one of the best olive oils to ever pass through my lips. That said, you can’t go wrong with the Sierra or Barouni either. Worth every cent, even if you are Canadian and the dollar is sagging at the moment.
Matthew Kadey MSc., RD, www.wellfedman.com
I’ve recently served a Provencal style Meyer Lemon cake that featured your blended Apollo Olive Oil in place of butter or other fat. What a delightful surprise! It was topped w/ a lavender honey cream. Here’s a link to the recipe, if you have not already enjoyed something similar and want to check it out. http://www.epicurious.com/recipes/food/views/MEYER-LEMON-CAKE-WITH-LAVENDER-CREAM-241740 … I must confess that your oil is a happy habit.
M. McBride

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Hey, President Obama, Try These GERD-Relief Strategies

Last weekend, President Obama was diagnosed with acid reflux disease, Forbes and other media outlets reported.

Also known as heartburn or GERD (gastrointestinal reflux disease – the chronic form), this condition affects at least 15 million Americans, according to the American College of Gastroenterology.

As you eat your way through Christmas and New Year’s, you also may experience the downside of feasting: heartburn, or acid indigestion.

For most, the discomfort will remain occasional, but GERD numbers are on the rise.

A 2012 New York Times article reported that 4 in 10 Americans have GERD. Further, a 2006 Mayo Clinic study found that five percent of people with acid reflux developed Barrett’s esophagus, a condition that may be a precursor of esophageal cancer.

If it’s a daily, or even several-times-a-week, occurrence for you, you should take GERD seriously. It’s backwash of acidic stomach contents into the esophagus is the problem. Causes include a weakening of the lower esophageal sphincter (a band of muscle at the end of the esophagus), slow emptying of the stomach, and obesity. In addition to, or instead of, a burning sensation, you may have GERD symptoms including nausea, coughing, sore throat (like President Obama), hoarseness, dental erosion, and worsening of asthma, if the acid reflux climbs high enough into the esophagus.

Since the 1990s, proton pump inhibitors such as Prilosec and Nexium, which reduce gastric acid production, have been widely prescribed and used to treat GERD. While these drugs are useful, potential side effects include deficiencies in magnesium, calcium, and vitamin B12; kidney inflammation; stomach cancer; bone fractures; pneumonia; and bacterial intestinal infections of Clostridiuim dificile — especially dangerous to elderly patients.

Moreover, proton pump inhibitors make it easier to put off changes like losing weight and avoiding foods that lead to heartburn. “If we took 100 people with reflux and got them to rigidly follow lifestyle recommendations, 90 wouldn’t need any medication,” says Donald O. Castell, MD, director of esophageal disorders at the Medical University of South Carolina.

With a GERD diagnosis, physicians often recommend modifications like the following:

  • Eat smaller meals and stay upright for a few hours after eating. If eating late and then going to bed is your habit, elevate your head 4 inches to 6 inches off the bed with blocks or books under the mattress, or use a second pillow. Keep in mind, however, that sleeping on your back can compress your abdomen and actually cause reflux.
  • Lose weight. Obesity can also play a major role in GERD. Because excess abdominal fat creates pressure against the stomach, thus causing reflux, doctors recommend slimming down. Studies show that weight loss can resolve GERD.
  • Avoid foods that relax the lower esophageal sphincter and thereby aggravate GERD. Examples include coffee (even decaffeinated coffee), tea, chocolate, alcohol, carbonated beverages, cow’s milk, fatty food, spicy food, citrus juice, and tomato juice.

So after all those don’ts, what can you eat? Here are a couple of recipes from 500 Time-Tested Home Remedies that offer some GERD-fighting dos.

Lemon Zesty Squash

The zest is the outermost skin of the lemon. It has a zingy citrus flavor without being bitter. (Breaking into the white pith just below will bring out the bitterness.) Citrus peels contain D-limonene, a naturally occurring chemical that provides the characteristic flavor and fragrance. Taking limonene as a supplement has been shown to reduce heartburn.

2 large lemons, washed and dried
1 tablespoon olive oil
1½ teaspoons fresh lemon juice
½ teaspoon freshly ground black pepper
2 cups chopped zucchini
¼ cup chopped fresh basil
1½ tablespoons crushed fresh oregano

With a lemon grater or zester, zest (remove the outermost skin) the lemons; set aside. In a small bowl, whisk together the olive oil, lemon juice, and pepper and set aside. Steam the zucchini for about 10 minutes until tender but still firm. Drain and transfer to a serving bowl while still warm. Drizzle the oil mixture over it. Add lemon zest, basil, and oregano and toss. Serve warm. Yields 4 servings.

E-ssential Breakfast

Turmeric contains the anti-inflammatory and antioxidant compound curcumin, shown in lab experiments to reduce esophageal inflammation. Onion contains the flavonoid quercetin. Quercetin combined with vitamin E—found in sunflower seeds, canola oil, and olives — has been shown to reduce stomach acid and esophageal inflammation.

1 tablespoon canola oil
1 medium-size sweet onion, diced
1 block firm tofu, cut into small cubes
1 cup pitted and sliced black olives
? teaspoon turmeric
? teaspoon freshly ground black pepper
1 tablespoon chopped fresh basil
2 tablespoons sunflower seeds

Heat the oil in a skillet over medium heat. Raise the onion until tender and translucent. Stir in the tofu and olives and continue to cook, stirring and sprinkling with the turmeric and pepper for 5 to 7 minutes. Remove from the heat and toss in the basil and sunflower seeds. Yields 4 servings.

Stay well,

The Remedy Chicks

Could a Mediterranean diet be as good as drugs for acid reflux?

The study was published in the peer-reviewed medical journal JAMA Otolaryngology – Head & Neck Surgery on an open-access basis, meaning it is freely available to access online.

The Mail Online’s reporting is misleading and contradicts itself with the headline suggesting fish was one of the main dietary components in the Mediterranean diet, then going on to describe how the diet consisted of “barely any dairy or meat including beef, chicken, fish, eggs and pork”. Fish is not actually mentioned in the paper at all, we only know they were minimising intake of meat and dairy.

What kind of research was this?

This was a retrospective cohort study looking back at medical records of people with acid reflux who had either been prescribed usual medication (proton pump inhibitors or PPIs) or changed their diet to a Mediterranean style and alkaline water (water that is less acidic than tap water). It aimed to compare effects on reflux symptoms.

Gastro-oesophageal reflux (GORD) is when stomach acid rises up into the oesophagus (gullet), which can cause heartburn and indigestion. Standard treatment can involve removing dietary triggers (such as fatty foods) and medication with acid-blocking tablets called proton pump inhibitors (PPIs). PPIs can however have mild side effects such as headaches, diarrhoea or constipation, feeling sick, tummy pain and dizziness.

A cohort can look at associations, but as this study is looking back in time at what people have previously done, it can be hard to assess or control for confounding factors that could have had an influence.

What did the research involve?

Researchers looked back at medical records of people diagnosed with GORD between 2010 and 2015 in the US. They compared two cohorts, one being treated with PPI medication and the other with a Mediterranean diet and alkaline water to determine differences in the improvement of acid reflux.

The first cohort of 85 participants, on average aged 60, were treated between 2010 and 2012 with one of two PPI drugs (esomeprazole or dexlansoprazole ) and asked to follow standard advice to cut out coffee, tea, chocolate, fizzy drinks, greasy, fried, fatty and spicy foods, and alcohol from their diet.

The second cohort of 99 participants, on average aged 57, were treated between 2013 and 2015 with alkaline water (pH >8.0) and a plant-based, Mediterranean-style diet, and also cut out the same things from their diet as the first group.

Participants of the second cohort were asked to replace all drinks with alkaline water and eat 90-95% of their diet as a plant-based diet with vegetables, fruits, wholegrains and nuts with less than 5 to 10% from animal-based products for six weeks. To meet this, participants had to limit animal products to only 2 or 3 meals a week containing 3 to 4 ounces of meat, with minimal intake of dairy.

Compliance with medication or diet was assessed by a questionnaire and verbal discussion and those not complying were excluded.

The outcome researchers were measuring was the change in reflux symptoms using the Reflux Symptom Index (RSI) after six weeks of treatment. The RSI is a scoring system based on how many symptoms of GORD a person has, and how troublesome those symptoms are.

A clinically meaningful change in RSI score was a reduction of at least 6 points.

What were the basic results?

A meaningful 6-point reduction was achieved by 54% of the medication group compared with 62.6% in the alkaline water and Mediterranean diet group. This was not a statistically significant difference, but the changes in overall scores were:

How did the researchers interpret the results?

The researchers conclude that their “data suggest that the effect of PPI on RSI scores among patients with is not significantly better than that of alkaline water and a plant-based, Mediterranean-style diet. In fact, our data suggest that the plant based approach is at least as good, if not better, than PPI therapy. Thus, we recommend that a patient with suspected at least attempt a dietary approach prior to any pharmacological intervention”.


The results of this relatively small cohort study seem to show that a plant-based Mediterranean diet with alkaline water is equally good as PPI medication at treating acid reflux symptoms when people also follow standard advice to cut out certain things from their diet.

This might suggest that the first port of call for people with gastro-oesophageal reflux could be to try a Mediterranean diet before going on PPI medication, to avoid potential side effects.

There are, however, some limitations to this research:

  • Cohort studies can only show links and cannot prove definite cause and effect, and retrospective cohorts such as this are even more limited than prospective cohorts. Prospective cohorts that follow people up over time have the advantage that they can at least assess and collect data on other factors that could be having an influence. When you have to rely on previously collected data, you cannot be sure that all relevant information has been collected.
  • We do not know exactly what people in each group were eating and we cannot tell what it was about the plant-based Mediterranean diet or alkaline water that might have provided a benefit. Food diaries or food frequency questionnaires might be one way to determine this in the future.
  • Follow up was only six weeks, which is not much time to see longer-term outcomes. It might be that either PPIs or the Mediterranean diet have a different effect in the longer term.
  • We don’t know for sure that the Mediterranean diet had no adverse effects – for example, it could have a detrimental effect on other health measures (such as vitamin and mineral levels). Therefore we can’t say with confidence that it has no side effects compared with drug treatment.
  • For this reason there may be a need for guidance from dietitians. Changes to the diet often require self-control and it can be complex and difficult to achieve and maintain nutrition merely by doctor recommendation.
  • There will always be some people with reflux symptoms who need drug treatment, such as those with stomach irritation or ulcers.

Making changes to the diet and adopting a more Mediterranean-style diet might be one simple first option that people or practitioners could consider as a way of managing reflux.

Analysis by Bazian
Edited by NHS Website

Links to the headlines

Why the Mediterranean diet is the best cure for acid reflux

Mail Online, 7 September 2017

Links to the science

Zalvan CH, Hu S, Greenberg B, et al

A Comparison of Alkaline Water and Mediterranean Diet vs Proton Pump Inhibition for Treatment of Laryngopharyngeal Reflux.

JAMA Otolaryngogly – Head and Neck Surgery. Published online September 7 2017

The Most Popular Foods to Harm and Help Your Acid Reflux

July 17, 2017

Acid reflux occurs when the acid in your stomach flows up into the esophagus due to the esophageal sphincter being damaged or weakened. For those diagnosed with acid reflux, managing your diet is a good way to relieve symptoms. This includes monitoring the number of acidic foods you consume. Nutrition and stomach problems go hand in hand, and there are foods that everyone should know to add or omit from their diet to help control acid reflux.

Foods to add:

  1. Ginger. Ginger is highly praised as an anti-inflammatory food and is easy to incorporate into foods such as stir fry, smoothies, or teas. Ginger can treat a wide variety of gastrointestinal issues, including acid reflux.
  2. Vegetables. Low in both fat and sugar, veggies are an excellent way to fill you up while reducing stomach acid at the same time. Vegetables to keep in your diet include beans, broccoli, leafy greens, and potatoes.
  3. Healthy fats. While fat may be a controversial aspect of food, getting enough healthy fats in your body can help you stay healthy and energized to fight reflux symptoms. Healthy fats include avocados, flax seeds, olive oil, and sesame oil. A gastroenterologist can help you determine what other healthy fats to keep in your diet.
  4. Oatmeal. Oatmeal is not only a hearty breakfast full of fiber, but it is an excellent absorber of acid in the stomach. Eating oatmeal at least a few times a week can improve your nutrition and stomach problems in one easy meal!

Foods to avoid:

  1. Caffeine. Though coffee may be a morning ritual for some, the acidity that caffeine brings to your stomach may be triggering acid reflux symptoms. Replacing coffee or caffeine with drinks such as ginger tea will bring a calmer and healthier morning.
  2. Unhealthy fats. French fries, dairy, and bacon may seem like the ultimate comfort foods, but the saturated or trans fat that you put in your body can cause your esophageal sphincter to open and induce acid reflux. Unhealthy fats also delay stomach emptying, meaning that the acidic food stays in your stomach for longer.
  3. Citric foods. Fruits and vegetables are a standard recommendation for a healthy and balanced diet. However, certain foods with high acidic contents like oranges, lemons, and tomatoes can quickly worsen your symptoms. Talking with a gastroenterologist can help you understand further how these foods affect your condition.
  4. Spicy foods. Foods with a lot of spice or garlic and onions may not trigger acid reflux symptoms in everybody, but it may cause irritation in your diet. Track your meals to see if your body benefits or hurts from spicy foods, garlic or onions. This will help you determine whether or not to keep them on your plate

Managing your diet is a good way to help reduce acid reflux symptoms. Other good ways include avoiding overeating or eating prior to bedtime. To learn more about dietary improvements and acid reflux talk to one of the board certified gastroenterologists at Texas Digestive Disease Consultants. Visit our website at https://www.tddctx.com/ to learn more.

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9 acid reflux triggers that may not be so obvious

Rich food and booze may be common culprits, but acid reflux triggers aren’t always obvious, reports Abi Jackson.

Excess acid can build up in the stomach after a heavy, fatty meal.

WE most commonly think of acid reflux in terms of heartburn — that nasty, burning sensation in the stomach, oesophagus and sometimes back of the throat, often accompanied by a horrible taste in the mouth, which can be painful and distressing.

As Dr Jonathan Aviv points out in his new book The Acid Watcher Diet (Hay House), however, it can also cause other symptoms beyond heartburn, including a lump-like sensation in the throat that causes difficulty swallowing, chronic coughs, sore throats and hoarseness — often people may not realise these things are linked with acid reflux.

It’s important to pay your GP a visit if you’ve been experiencing acid reflux symptoms for a couple of weeks or more, so he or she can keep an eye on it and investigate further if necessary.

Certain things are known to be common triggers, such as heavy, rich meals and eating too fast.

“The stomach takes longer to get rid of stomach acid after digesting a fatty meal, which can result in excess acid. This can then leak up into the oesophagus and cause discomfort,” explains nutrionist Shona Wilkinson.

“Consuming more alcohol, coffee or chocolate can relax the muscles at the bottom of the oesophagus, which can then lead to a burning sensation.”

But what about less obvious triggers?

CHOCOLATE: Dr Aviv points out that chocolate contains methylxanthine, which increases stomach acid production.

SEED OILS: Rapeseed and sesame oil might be on trend right now, but Dr Aviv notes that while they have a borderline pH, often they’re essentially acidic, due to chemicals involved in the extraction process. Switch to extra virgin olive oil.

SIT-UPS: They may be a go-to exercise for toning and honing those abs, but if you’re prone to acid reflux, doing sit-ups can encourage gastric acid to flow upwards, resulting in symptoms, points out Dr Aviv.

CANNED SOUP AND VEG: Dr Aviv notes dietary acid can be an aggravating factor.

Canned soups and vegetables, especially if pickled or fermented, are an example. Look out for citric or ascorbic acid in the ingredients.

NOT CHEWING ENOUGH: Alison Cullen, nutrition therapist, advises to chew your food.

“Try and savour the food that you eat, and chew each mouthful at least 20 times before your swallow.”

TIGHT CLOTHES: An uncomfortably tight waistband, which puts pressure on the stomach, could make symptoms worse.

GETTING OLDER: GP Sarah Brewer points out that as we age, our digestive system becomes less effective .

STRESS: It’s a factor in so many health conditions, and can worsen acid reflux symptoms too.

“Heightened stress and anxiety can also result in indigestion, often caused by stomach acid.

“To combat this, breathe deeply and slowly through your diaphragm in order to trigger the parasympathetic nervous system,” suggests health psychologist Dr Megan Arroll.

SLEEPING ON YOUR RIGHT SIDE: Dr Brewer advises trying to sleep on your left side, if acid reflux is an issue.

A study in the Journal of Clinical Gastroenterology found that sleeping on your left side is the best way to avoid heartburn at night, while sleeping on your right might aggravate it.

RefluxMD’s innovative GERD-friendly diet, is based upon the top rated DASH diet. The DASH diet recommends four to five 1/2-ounce servings of nuts and seeds per week, which got us looking at how certain seeds can play a role in reducing GERD symptoms and promoting good health. We identified a short list of seeds that we call ‘Super Seeds’. These Super Seeds contain a high amount of fiber, as well as reported healing properties beneficial to those with GERD. The seeds are tiny little gems packed with nutrition that will fill you up without filling you out. They contain very few carbohydrates, but have the power to make your stomach feel fuller to help reduce your calorie intake and promote weight loss. One of the main reasons we are recommending these Super Seeds for people with GERD is because they reportedly help to “soak up” the acid in your stomach and carry it on its way through digestion without disrupting the acid balance in your stomach. If your goal is to lose weight, or if you simply hope to reduce your acid reflux symptoms, we think you should try these energy packed Super Seeds and see how they work for you.

Learn more: The DASH diet: A balanced approach to combating acid reflux


Flaxseeds are a very versatile and fiber packed seed, containing a whopping 4 grams of fiber in just 2 tablespoons! A 2011 article published in “Health Studies Journal” noted that the fiber in flaxseed helps control weight by satisfying your hunger and reducing your appetite. Taken before a meal, flaxseed fiber seems to make people feel less hungry. You can eat the seeds whole, but they don’t digest as well as ground, so we recommend that you grind your flaxseeds to ensure that your body can extract all the nutrients, including Omega 3 fatty acids. Add 2 tablespoons to your favorite cereal, yogurt, or smoothie (like our Apple Wheatgerm Smoothie), and enjoy the subtle nutty taste.

Fennel Seeds

Fennel seeds contain an abundance of flavonoid anti-oxidants, which are powerful compounds that aid the body and protect it from infections. Rich in dietary fiber, fennel is considered a great food for acid reflux because it actually seems to improve stomach function. Fennel water is even used in newborn babies to help with digestion and relieve colic pain. The ground seeds have a sweet anise flavor (like licorice) and can be used as a savory spice for a wide variety of cuisine. You can also add whole seeds to cheese spreads, fish, and vegetable dishes. But be aware that this seed should not be taken in large doses, especially if you are pregnant. It is mainly used in cooking as a delicious spice and flavoring base.

Learn more: An alternative treatment for GERD

Papaya Seeds

There are lots of healthy properties in this tropical fruit, including the enzyme papain, which helps to handle the absorption of protein in your body. Undigested proteins can lead to gastrointestinal and other health problems, so including papaya seeds in your diet can help you digest your meals and bring peace to your stomach. You can use papaya as a substitute for peppercorn by just grinding it in your pepper mill. Keep it on hand to tenderize meat and to season chicken and pork. Another good use is to mix the seeds into your favorite vinaigrette dressing. The taste of papaya seeds is described as a blend between pepper and mustard, so avoid adding them to smoothies or other sweet foods.

Chia Seeds

Chia seeds are little nutrient packed balls full of fiber, magnesium, calcium, selenium, and Omega 3 fats. Just 1 Tablespoon of chia seeds contains 5.5 grams of fiber. Wow! And, on top of that, chia is known to give a full feeling, which can help you avoid overeating – a key factor for a successful GERD diet. You can add chia to just about any meal to give it a nutritional boost. Add chia seeds to your smoothie or sprinkle them on top of Greek yogurt. Top your salad with chia or add them to your favorite salad dressing. Chia seeds are tasty, too, and are usually consumed raw (like our vanilla almond parfait), but can also be used in cooked foods (vegan burger).

Pomegranate Seeds

Pomegranate fruit, our the last on our super list of seeds, has bright red seeds that are loaded with key vitamins and minerals that promote good health. A 1/2-cup serving of pomegranate seeds contains 3.5 grams of fiber, which is 14% of the 25 grams of fiber that women should include in their daily diet and 9% of the 38 grams men need each day. Fiber promotes efficient digestion and can help you avoid heartburn symptoms. You can eat the seeds plain but they also perk up the flavor of many foods. The seeds can be sprinkled over your salad, swirled into yogurt, or blended into a smoothie. I like to toss them in olive oil and pour over green beans or broccoli. They look pretty and are delicious, too!

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