Nutrition
Conquering heartburn with our diet
A balanced diet
In this chapter, we will be discussing how we can conquer heartburn with our diet.
Heartburn is a painful burning sensation in the chest and/or throat, which occurs when stomach acid and other digestive juices back up into the eosophagus (the tube that carries food to the stomach).
Almost everyone gets heartburn sometimes, but if you have heartburn more than twice a week, you may have gastroeosophageal reflux disease (GERD). Here is what you need to know.
A one-way valve sits just above the stomach, which opens to allow food from the eosophagus to enter the stomach, and closes tightly to prevent vice versa.
In GERD, this valve does not close tightly enough to prevent the digestive juices in the stomach from climbing up into the eosophagus, which irritates the eosophagus, leading to the characteristic chest and/or throat pain and discomfort.
Certain medications, foods and alcohol can bring on heartburn, and management of this condition may be medical or dietary;
Foods to include
• High fiber diet such as whole grains, fruits (with the exception of citrus fruits) and vegetables
• Foods rich in omega-3 fatty acids, such as salmon, flax seeds, and walnuts
• Water; it flushes out the eosophagus
Foods to avoid
• Fatty foods such as fried foods
• Coffee
• Tea
• Whole milk
• Spicy food
• Citrus fruits
Lifestyle changes
• Weight loss through exercises like going for walks, jogging, and riding bicycles
• Avoiding alcohol intake
To conclude, heartburn can be very uncomfortable and disabling, but it’s also very well controlled and prevented with the above measures incorporated into our diet and lifestyle, which are sure to keep us far away from the clutches of heartburn.
The writer is a nutritionist and Chief Executive Officer (CEO) of Holistic Health Centre.
By Dr Bernice Korkor Asare
Nutrition
Nourishing Ghana Starts with Us: The role of citizens
The success of Ghana’s fight against malnutrition does not rest solely in the hands of the government or donors. It depends on us, the citizens. Nutrition is not just a technical issue. It is a societal one, and every Ghanaian has a role to play in ensuring that no child goes hungry, no mother is left unsupported, and no community is forgotten.
As citizens, we must shift how we see nutrition: not as a private family concern, but as a collective national responsibility. Here’s how we can act:
1. Demand accountability
Every citizen has the right and responsibility to ask how public funds are being used to support nutrition. Are local clinics stocked with supplements? Are school feeding programmes working in your district? Are maternal health services adequately funded? Ask questions. Engage assembly members. Attend town hall meetings. Make your voice count.
2. Speak up, Speak out
Silence has a cost. When we fail to speak out against malnutrition, we normalise it. Use your platform, whether it is WhatsApp group, a radio show, a church gathering, or social media, to raise awareness. Normalise conversations about child feeding, food quality, and maternal health. Silence keeps systems broken. Voices drive change.
3. Support local solutions
Support or join community nutrition initiatives. Volunteer. Share what you know. Help spread accurate information about breastfeeding, healthy diets, and hygiene. If you are a farmer, teacher, trader, or youth leader, your knowledge and effort can make a difference. Change starts in our homes and neighbourhoods.
4. Protect the first 1,000 days
Whether you are a father, grandmother, neighbor, or employer, support pregnant women and caregivers during this crucial period. Encourage antenatal care. Help with child care. Prioritise nutritious foods. The first 1,000 days of a child’s life lay the foundation for everything that follows.
When citizens care, ask questions, take action, and show solidarity, we create the conditions for lasting change. Malnutrition is not inevitable. It is a symptom of neglect, and neglect ends when citizens choose to act.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition Project
Nutrition
Ga Kenkey
Ga kenkey, a staple in Ghanaian cuisine, is prepared with fermenting corn dough, then cooking a portion of it to create ‘aflata’ or ‘banku’. It is a popular food in the southern part of Ghana.
Ingredients:
-8 cups of dried corn
-Dried corn leaves (for wrapping)
-2 tablespoonful of stew
Preparation
-Soak corn in water overnight
-Grind corn into a powder form
-Mix the ground corn with water (dough)
-Mix part of the dough with water and put it on fire to cook
-Take the pot off the fire and mix in the remaining dough .
– When ready shape mixture into balls and set every prepared ball on a corn leaf.
– Cover each ball by wrapping the corn leaf around it
– Put water on fire. Add wrapped kenkey to boil for 45 minutes.
– When ready take them out carefully and serve them along with shito, ground pepper and fish.
