15 Frequently Asked Questions About Nutrition and Diet

How should people with reflux eat, and what should they pay attention to?

People with reflux generally need to stay away from acidic, very salty, tomato-paste-heavy and spicy foods. Specifically, it is advisable to avoid foods containing dough and baking powder, ready-made sauces (such as ketchup and mayonnaise), pickles, canned products, and foods containing MSG (monosodium glutamate) such as crisps, instant soups and ready-made salad dressings. It is important not to lie down straight after eating, to sit upright after a meal, and not to wear clothes that are too tight. Pay attention to tea and coffee consumption. Taking acidic foods such as lemon water on an empty stomach is not recommended, as it may irritate the stomach over the long term.

Can herbal tea and coffee be consumed during pregnancy, and if so, how much is recommended?

Herbal teas are generally not recommended during pregnancy, because they can cause muscle relaxation and we could see this effect in the uterine muscle; please ask your obstetrician before drinking any. As for coffee, up to 200 mg of caffeine a day is generally considered acceptable for pregnant women. On that basis, if caffeine comes only from coffee, 1-2 cups can be drunk if you really want it, but the right approach is to avoid caffeinated foods as far as possible. Your obstetrician can advise you on your own situation.

How should fish be eaten during pregnancy?

Eating fish 1-2 times a week during pregnancy is ideal. The choice should be towards small fish (10-15 fish, 1 serving), because large fish eat small fish and so have a higher heavy-metal content. Another point is to make sure the fish is fresh and in season. Grilled and oven-baked fish should be preferred to fried.

Is exercising on an empty stomach different from exercising on a full stomach?

It is suitable to exercise on an empty stomach, or to start exercise 2-3 hours after eating. The reason is that when digestion is taking place, blood mostly goes to the stomach to support digestion. But when we exercise, we want our muscles to receive blood and so oxygen. For this reason, it is suitable to exercise on an empty stomach or after digestion has finished.

How should protein and carbohydrate be eaten before and after exercise?

It varies depending on the goal of the exercise. A mixed meal is recommended 2-3 hours before. After exercise, carbohydrate should definitely be taken as part of a mixed meal in order to replenish the glycogen stores in the muscles that have been emptied. We should include protein in our mixed meals.

I feel bloated even though I eat little. What could the cause be, and what do you recommend?

If you feel bloated even though you eat little, a food may be causing an intolerance. Intolerance tests can be tried, and the foods should be identified by following an elimination diet as well. In general, if there is bloating, adding cumin to meals and drinking one or two cups of fennel tea a day is suggested.

I have a lot of oedema in my body. I don't see any reduction even though I drink oedema tea. What could the reason be, and what do you recommend?

What we think of as oedema in the body is often actually fat accumulation, so it is worth consulting a dietitian first for an analysis of this. If there is still excess oedema, many reasons may lie behind it. Any illness, sleeplessness, stress, a food that does not suit you, low water intake, high salt intake, use of cortisone-containing medication and high alcohol consumption are among the main causes of oedema, and even an undiagnosed condition can cause oedema. If one of these causes is identified, it should be managed accordingly with your doctor. Drinking oedema tea alone is often not enough to reduce oedema. Some people also choose andulation device sessions as a supportive option.

Warm water with lemon on an empty stomach in the morning is very popular. Does it help with weight loss?

I think that if warm water with lemon on an empty stomach had a big effect on weight loss, there would be no overweight or obese people left in the world. There is no miracle food for weight loss. On the contrary, lemon is an important source of acid, so taken on an empty stomach it may irritate the stomach over the long term. If you like drinking this mixture and it makes it easier to drink water, you can have it during the day, but apart from that it has no proven benefit for weight loss.

Are there foods that increase milk supply during breastfeeding, and are they recommended?

The basic and main way to support milk supply during breastfeeding is sleep. It is important to increase your sleep as much as possible. Besides this, malt can be chosen, and herbs such as parsley and nettle are traditionally used to support milk supply. Herbal teas can also be chosen while breastfeeding; please check with your doctor first.

Is exercise recommended during pregnancy, and if so, how often and what kind?

Only the obstetrician who follows you can recommend exercise during pregnancy, because the recommendation varies depending on how high-risk the pregnancy is and which stage it is at. Only a specialist doctor can determine this.

How should people with diabetes eat honey and molasses or jam?

For people with diabetes, first look at how the fasting blood sugar is running. If the fasting blood sugar is well controlled, eating honey or fruit syrup very rarely (about once a month) in small amounts (1-2 tablespoons) is generally not a big concern. But if someone wants to include it every day, diabetic-type jam in the amount of 1 tablespoon a day may be considered. Honey should be eaten even less, with 1 dessert spoon once a week as an option. Please agree these amounts with your doctor and dietitian.

This article is for general information only; please consult your doctor and dietitian about your own situation.