Condition

Acid Reflux

Acid reflux (GERD) occurs when the lower oesophageal sphincter weakens or relaxes inappropriately, allowing stomach acid to flow back into the oesophagus. Stomach acid is highly corrosive to oesophageal tissue, which lacks the protective mucus lining of the stomach. Repeated exposure causes burning (heartburn), inflammation, and over time can lead to Barrett's oesophagus. Triggers include large meals, high-fat foods, caffeine, alcohol, lying down after eating, excess abdominal pressure, and hiatal hernia.

Safety notice — HIGH

Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Licorice root causes sodium retention and potassium depletion, raising blood pressure. Avoid with antihypertensives, diuretics (potassium depletion risk), or digoxin. Daily use exceeding 5g for more than 4 weeks carries significant cardiovascular risk.

DGL Licorice Root (Deglycyrrhizinated)

Glycyrrhiza glabra

Soothes and heals the oesophageal and gastric mucosa, reducing acid irritation without raising blood pressure.

Preparation:

Chew 1–2 DGL tablets (380 mg each) 20 minutes before meals, or decoct 1 tsp root in 2 cups water for 15 min.

Dosage:

380–760 mg before each meal, 3× daily

Avoid if:

Avoid whole licorice root — use DGL only
Not for hypertension

Ayurveda

Slippery Elm Bark

Ulmus rubra

Creates a protective mucilaginous coating over the oesophagus and stomach lining, relieving burning and irritation.

Preparation:

Mix 1 tbsp powder into a cup of warm water and stir until gel-like.
Drink before meals and at bedtime.

Dosage:

1 tbsp powder in water, 3× daily (before meals + bedtime)

Avoid if:

May slow absorption of medications — take 2 hours apart

Appalachian Folk Medicine

Marshmallow Root

Althaea officinalis

Demulcent herb that coats and soothes inflamed mucous membranes from throat to stomach.

Preparation:

Cold infusion: soak 1 tbsp root in 500 ml cold water for 4–8 hours.
Strain and drink throughout the day.
Do not boil — heat destroys the mucilage.

Dosage:

500 ml cold infusion throughout the day

Western Herbalism

Full profile

Meadowsweet

Filipendula ulmaria

Traditional remedy for excess stomach acid, gastritis, and peptic ulcers.

Preparation:

Infuse 2 tsp dried aerial parts in just-boiled water for 10 minutes.
Strain and drink after meals.

Dosage:

1–2 cups after meals

Avoid if:

Avoid if aspirin-sensitive

Western Herbalism

Full profile

Triphala

Emblica officinalis / Terminalia chebula / Terminalia bellirica

Classic Ayurvedic digestive tonic that normalises gastric motility, reduces acidity, and strengthens digestive fire without excess heat.

Preparation:

½ tsp powder in warm water 30 minutes before bed, or as a capsule taken at bedtime.

Dosage:

500 mg–1 g powder at bedtime

Avoid if:

Not during pregnancy

Ayurveda

Full profile

Huang Lian (Coptis Root)

Coptis chinensis

Clears excess stomach heat and fire in TCM — used for acid reflux, stomach burning, and gastritis.

Preparation:

Decoct 3–9 g in 2 cups water for 20 minutes.
Strain and drink warm.
Often combined with Wu Zhu Yu (evodia) in classical formulas.

Dosage:

3–9 g dried root decocted daily

Avoid if:

Not during pregnancy
Bitter and cold — may not suit all constitutions

Traditional Chinese Medicine

Ginger Root

Zingiber officinale

Regulates gastric motility, reduces nausea, and speeds gastric emptying — reducing pressure that causes reflux.

Preparation:

Grate 1 tsp fresh ginger into hot water for tea, chew a thin slice before meals, or take as a standardised capsule.

Dosage:

1–1.5 g dried ginger or 1 tsp fresh ginger before meals

Avoid if:

Avoid large doses with blood thinners

Ayurveda

Chamomile Flowers

Matricaria chamomilla

Anti-spasmodic and anti-inflammatory herb that relaxes the gastric smooth muscle and soothes mucosal inflammation.

Preparation:

Steep 1–2 tsp dried flowers in just-boiled water for 5–7 minutes, covered.
Drink after meals and before bed.

Dosage:

1–3 cups daily, especially after meals

Avoid if:

Avoid if allergic to Asteraceae family plants

Mediterranean

Ayurvedic Pitta-Pacifying Diet

Ayurveda

Acid reflux in Ayurveda is excess pitta (fire) energy in the stomach and digestive channel.
This diet emphasises cooling, sweet, and bitter foods while strictly eliminating heating, sour, and spicy foods that fan the digestive fire.
Meals are eaten at regular times, moderately sized, and always warm — never hot or cold.

Foods:

Basmati rice (cooling, easy to digest)
Coconut milk and coconut water (cooling pitta)
Sweet fruits: banana, melon, pear, fig
Cooked leafy greens (bitter, pitta-reducing)
Fennel seeds after meals (carminative)
Coriander and cumin (digestive, cooling)
Ghee in small amounts (soothes gastric lining)
Aloe vera juice (direct mucosal cooling)
Cucumber (alkaline and hydrating)
Oats and barley (sweet, absorbs acid)
Turmeric
Amla (Indian Gooseberry)
Licorice Root (Yashtimadhu)
Pippali (Long Pepper)
Cardamom
Bitter Melon

Timing:

Breakfast: Cooked oatmeal with banana slices, a drizzle of manuka honey, and fennel seed tea — cooling and acid-absorbing to start the day
Lunch: Basmati rice with dal (lentils cooked with coriander and cumin), steamed courgette, small side of sliced cucumber — eat the largest meal at midday
Dinner: Small, light meal: cooked quinoa with steamed sweet potato and coconut-based curry (no chilli) — eaten at least 3 hours before bed

Low-Acid Mediterranean Diet

Mediterranean

A Mediterranean-based diet adapted for acid reflux by removing the most acidic and reflux-triggering foods (tomatoes, citrus, wine, heavy oils, large portions) while preserving the anti-inflammatory and gut-healing foundation.
Emphasises alkaline vegetables, lean proteins, healthy fats in moderation, and eating patterns that reduce gastric pressure.

Foods:

Non-acidic vegetables: fennel, broccoli, celery, courgette, sweet potato
Lean fish: sole, cod, sea bass (light, easy to digest)
Olive oil in moderation (not fried)
Whole grains: oats, quinoa, brown rice
Alkaline fruits: melon, banana, pear
Legumes in moderate portions (well-cooked)
Chamomile and fennel herbal teas
Fresh herbs: parsley, basil, oregano (not pepper)
Mild white fish over red meat
Small, frequent meals (no large portions)
Olive Leaf
Fennel
Garlic
Lemon Balm
Saffron
Pomegranate

Timing:

Breakfast: Oatmeal with sliced pear, a drizzle of honey, and chamomile tea — alkaline and filling without acidic load
Lunch: Baked white fish (cod or sea bass) with steamed broccoli, fennel and celery salad with olive oil and lemon-free dressing
Dinner: Small bowl of lentil soup (no tomato — use carrot and fennel base) with brown rice and a side of cooked spinach — eaten 3+ hours before bed

TCM Stomach-Harmonising Diet

Traditional Chinese Medicine

In TCM, acid reflux represents Stomach Qi rebelling upward — the normal downward direction of stomach energy is reversed.
Treatment focuses on harmonising stomach Qi, clearing excess heat, and strengthening the Earth element (spleen-stomach).
Foods are warm, cooked, and eaten in a calm setting to support downward-flowing digestive energy.

Foods:

Congee (rice porridge) — most healing food for stomach Qi
Cooked pumpkin and sweet potato (Earth element foods)
Adzuki beans (drain dampness from the spleen)
Millet (strengthens the stomach)
Cooked pear (cools stomach heat)
Chrysanthemum tea (clears heat)
Barley water (cools and soothes)
Cooked leafy greens (downward movement)
Lotus root (harmonises stomach)
Avoid raw and cold foods entirely
Goji Berry (Gou Qi Zi)
Schisandra (Wu Wei Zi)
Licorice (Gan Cao)
Cinnamon Bark (Rou Gui)
Lotus Seed (Lian Zi)
Mulberry Leaf (Sang Ye)

Timing:

Breakfast: Plain rice congee (jook) cooked until very soft — add a small amount of ginger and spring onion — warm and easy on the stomach, restores downward Qi
Lunch: Steamed millet with cooked pumpkin and adzuki beans in a mild broth — Earth element meal to stabilise stomach Qi
Dinner: Soft cooked rice with steamed white fish and stir-fried bok choy in sesame oil — light, warm, easily digested, eaten before 7pm

GERD Elimination & Trigger Reduction Plan

Western Integrative Medicine

A systematic 4-week elimination protocol that removes all known acid reflux triggers, then reintroduces foods one at a time to identify personal triggers.
Based on clinical gastroenterology guidelines combined with integrative nutritional medicine.
Focuses on healing the oesophageal mucosa while identifying the specific dietary pattern that works for this individual.

Foods:

Phase 1 (weeks 1–2): Oats, rice, cooked vegetables only (potato, sweet potato, broccoli, celery)
Phase 1: Lean white fish or chicken (no red meat, no spice)
Phase 2 (weeks 3–4): Introduce oats, banana, melon, fennel, legumes
Avoid all through protocol: coffee, alcohol, chocolate, mint, tomato, citrus, onion, garlic, fried food
Slippery elm before meals throughout
Aloe vera juice morning and evening
Manuka honey 3× daily before meals
Small meals only — never >2 cups total volume at one sitting

Timing:

Week 1: Oatmeal with banana + slippery elm water — baked cod with steamed broccoli and potato — rice congee with cooked carrot and ginger
Week 2: Oats + pear + honey + fennel tea — steamed chicken with courgette and fennel — brown rice with cooked sweet potato and mild white fish
Reintroduction week: Add one new food every 3 days, note symptoms — start with: avocado, then legumes, then mild herbs, track carefully

Jamu Alkalising & Cooling Protocol

Jamu (Indonesian Traditional Medicine)

Jamu uses specific cooling and alkalising herbs to reduce what is seen as excess heat and acidity in the digestive fire.
This protocol uses traditional Indonesian healing foods combined with the key Jamu herbs — turmeric, ginger, tamarind — in forms and combinations that support oesophageal healing without worsening acidity.

Foods:

Tempe (fermented soya — alkaline, probiotic)
Young coconut water (alkalising electrolyte drink)
Lemongrass (reduces stomach spasm)
Pandan leaf tea (cooling, digestive)
Turmeric + tamarind jamu (diluted with water to reduce acidity)
Cooked taro (mild, alkaline root vegetable)
Banana blossom (gentle fibre)
Galangal (milder than ginger, good for heat conditions)
Steamed fish with lemongrass (easy digestion)
Avoid: raw chilli, vinegar, citrus in excess

Timing:

Morning: Young coconut water + pandan leaf tea — cooked rice porridge with gentle galangal broth — steamed banana
Midday: Steamed fish (snapper or sea bass) with lemongrass and ginger, served over plain rice with sliced cucumber and a side of tempe
Evening: Light meal — cooked taro with coconut-based vegetable broth, small portion of tempe, and diluted cooling jamu drink (turmeric + tamarind + palm sugar + water)

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
Eating window (8 hours): normal anti-inflammatory whole foods
Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
Scramble eggs slowly in butter on low heat until creamy.
Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
The two fasting days should not be consecutive (e.g.
Monday and Thursday).
On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

Fasting days: 500–600 total calories divided between 2 small meals
Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

Boil, poach, or scramble eggs without added oil or butter on a fasting day.
Season lightly with sea salt. Drink plenty of water.
Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
Steam broccoli and courgette 5–7 minutes until tender but not mushy.
Dress salad with lemon juice only (no oil) to keep calories low.
Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
Pan-sear salmon in remaining olive oil 3–4 minutes per side.
Toss chickpeas or lentils through the roasted vegetables.
Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
After 6–7 pm: only herbal tea, water — fasting window begins with sunset
Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
Turmeric
Amla (Indian Gooseberry)
Licorice Root (Yashtimadhu)
Pippali (Long Pepper)
Cardamom
Bitter Melon

Timing:

Morning 8 am (optional, very light): 30g soaked almonds + 1 small banana + ginger herbal tea
Midday 12–1 pm (main meal): Substantial kitchari or grilled fish + rice + roasted vegetables + ghee
Evening before 6 pm (light): Clear vegetable soup or congee — never a heavy meal

Morning (8 am) — Optional Light Breakfast

Soaked Almond & Ginger Awakening

The night before: place almonds in a bowl, cover with water, soak overnight at room temperature.
In the morning: drain almonds and peel the skins off (they slide off easily after soaking — peel is astringent).
Eat almonds slowly and chew thoroughly. Digestive enzyme activity is still low at 8 am.
Drink ginger tea alongside — ginger gently awakens Agni without overstimulating digestion.
Keep this meal very small — the purpose is to gently start digestion, not to fully feed.

Midday (12–1 pm) — Main Meal at Peak Agni

Golden Kitchari — Ayurvedic Complete Meal

Rinse mung dal and rice until water runs clear.
Heat ghee in a pot over medium heat. Add cumin seeds and cook 30 seconds until fragrant.
Add ginger, turmeric, and coriander. Stir 30 seconds.
Add dal and rice, stir to coat in ghee and spices. Pour in water or broth.
Bring to a boil, reduce heat, cover and cook 25–30 minutes until dal breaks down into a thick, porridge-like consistency.
Stir in cooked vegetables 5 minutes before end. Season with sea salt.
Eat this as the main meal of the day, mindfully, sitting down, without screens. Agni is strongest now.

Evening (before 6 pm) — Light Closing Meal

Light Vegetable Broth Soup

Simmer vegetables in broth with spices 15–20 minutes until very soft.
Blend half or all for a smooth soup if desired. Stir in ghee at the end.
Eat before 6 pm. This should be light and easy to digest — the digestive system is slowing down.
After this meal: only herbal tea and water. The 14–16 hour overnight fast begins here.

72-Hour Autophagy Reset Fast

Western Integrative Medicine

An extended 72-hour fast activates deep cellular autophagy (cellular self-cleaning) — the process in which cells break down and recycle damaged organelles, misfolded proteins, and dysfunctional mitochondria.
The first 16–24 hours triggers glycogen depletion and ketogenesis; hours 24–72 see peak autophagy and a significant reduction in circulating IGF-1 and inflammatory cytokines.
After 72 hours, the immune system undergoes partial renewal (Valter Longo stem cell research).
This is an intensive protocol — not for weekly use.
Once per month or per quarter for immune reset is appropriate.

Foods:

During fast (72 hours): water only, electrolytes (sea salt + potassium from lemon), plain black coffee, plain herbal tea
No calories during the fast — bone broth, BCAA supplements, and sweetened teas partially break autophagy
Electrolyte maintenance: ½ tsp sea salt + squeeze of lemon in 1L water each day prevents low sodium, headache, and heart palpitation
Breaking the fast correctly is critical — refeeding syndrome is a risk after extended fasting. Start with bone broth, not a large meal
Not appropriate for: pregnant women, diabetics on insulin, anyone underweight, or anyone with a history of eating disorders

Timing:

Evening before Day 1 (pre-fast final meal): high-fat, high-protein — sustains energy into the fast
During fast (Days 1–3): water + herbal teas + black coffee + sea salt electrolyte water
Breaking the fast (end of Day 3): bone broth first, then 2 hours later soft scrambled eggs and avocado

Evening Before the Fast — Final Pre-Fast Meal

High-Fat, High-Protein Pre-Fast Plate

This meal should be substantial but not overly large. Eat until satisfied, not stuffed.
Roast salmon and vegetables at 200°C for 20 minutes with olive oil.
Scramble eggs in remaining olive oil. Serve everything together.
After this meal: stop eating. The fast begins now. Last coffee or herbal tea allowed until bedtime.

During the Fast (Days 1–3) — Fasting Drink Protocol

Electrolyte Fasting Water

Mix electrolyte water each morning. Drink at least 2.5–3L of fluid daily during the fast.
Sip throughout the day rather than drinking large volumes at once.
Hunger peaks at hours 16–20 and again at hour 36 — these are temporary. After hour 48, many people experience a significant reduction in hunger.
If feeling weak, dizzy, or experiencing heart palpitations: increase sea salt immediately — this is low sodium, not low blood sugar.
Do not exercise intensely during hours 24–48 — light walking only. Light exercise is fine after hour 48.

Breaking the Fast (End of Hour 72) — Refeeding Protocol

Bone Broth Refeeding Sequence

CRITICAL: Do not break an extended fast with a large meal. Refeeding syndrome is a medical risk with electrolyte imbalance.
Start with 200ml warm bone broth. Sip slowly over 20 minutes.
Wait at least 2 hours before eating anything else. Let the digestive system re-activate gently.
First solid meal: 2 scrambled eggs + ¼ avocado + a little cooked spinach. Small portion.
Wait 4 hours before eating a fuller meal. Eat only until moderately satisfied — do not eat a large meal to 'make up' for the fast.
Day after the fast: normal eating resumes. The cells have completed their autophagy cycle.

OMAD — One Meal A Day Protocol

Western Integrative Medicine

The most condensed fasting protocol — all daily nutrition consumed within a single 1–2 hour eating window.
The 22–23 hour fasting window maximises autophagy, ketogenesis, and AMPK activation.
Requires careful nutritional planning to deliver complete macro and micronutrients in a single meal.
Best suited to people who have already adapted to 16:8 or 5:2 fasting.
Not recommended as a starting point — build up to it over several weeks.
Ideal eating window: 5–7 pm (dinner) to preserve social eating and performance throughout the day.

Foods:

The single meal must contain: 1.6–2g protein per kg bodyweight, 50–80g healthy fat, adequate fibre (25g minimum), all major micronutrients
Start with bone broth (10–15 minutes before the main meal) — re-engages digestive enzymes, provides collagen and electrolytes
Main protein: 250–350g salmon, chicken thighs, beef, or eggs
Healthy fat: 2–3 tbsp olive oil, ½ avocado, nuts/seeds
Complex carbohydrates (optional, especially for active people): 150–200g sweet potato, 1 cup legumes
Vegetables: minimum 400g — 4+ different colours
Finish: 20–30g dark chocolate + herbal tea

Timing:

Pre-meal (10–15 min before): 200ml bone broth — re-activates digestive enzymes, begins appetite signal
Main OMAD meal (5–7 pm): complete nutrient-dense plate — protein + fat + vegetables + optional complex carb
Post-meal: 20g dark chocolate + herbal tea — antioxidants + gentle digestive support

Pre-Meal (10 minutes before eating)

Digestive Activation Bone Broth

Warm broth gently. Do not boil.
Drink 10–15 minutes before the main OMAD meal.
This re-activates the digestive enzyme cascade that has been dormant for 22+ hours, preventing the digestive distress that can come from eating a large meal after a long fast.

Main OMAD Meal (5–7 pm) — Complete Nutrition in One Plate

Complete OMAD Nourishment Plate

Preheat oven to 200°C. Bake sweet potato whole 40 minutes (or use pre-cooked from the day before).
Toss broccoli and capsicum with 2 tbsp olive oil, garlic, herbs. Roast 20 minutes alongside the potato.
Pan-sear salmon or chicken in remaining oil, 4 minutes per side for salmon, 6 minutes for chicken. Finish chicken in oven if needed.
Wilt spinach/kale in the hot pan 1 minute.
Assemble the full plate: protein, roasted vegetables, leafy greens, avocado, pumpkin seeds. Squeeze lemon over everything.
Eat slowly over 45–60 minutes. Chew thoroughly — digestive enzyme activity needs this time after a 22-hour fast.
Serve yoghurt or kefir alongside for probiotics.

Post-Meal (30 minutes after eating)

Dark Chocolate & Chamomile Digestive Close

Wait 20–30 minutes after the main meal before eating chocolate — this is a digestive rest period, not an extended eating window.
Eat chocolate slowly, letting it melt.
Sip chamomile tea. The eating window closes after this.
The 22–23 hour fasting window now begins again.

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

Related conditions may also be relevant — browse all conditions or search again.

Acid Reflux

DGL Licorice Root (Deglycyrrhizinated)

Slippery Elm Bark

Marshmallow Root

Meadowsweet

Triphala

Huang Lian (Coptis Root)

Ginger Root

Chamomile Flowers

Aloe Vera Juice (inner leaf gel)

Bananas

Oatmeal

Fennel

Papaya

Ginger (fresh)

Manuka Honey

Melon (Cantaloupe, Honeydew)

Slippery Elm & Marshmallow Root Soothing Tea

DGL Licorice & Chamomile Anti-Acid Tea

Ginger & Fennel Digestive Tea

Meadowsweet & Lemon Balm Digestive Tea

DGL Licorice Root Tincture

Slippery Elm & Marshmallow Compound Tincture

Aloe Vera, Cucumber & Mint Cooling Juice

Cabbage & Fennel Gastric Healing Juice

Papaya, Banana & Ginger Digestive Tonic

Eucalyptus & Peppermint Chest Rub

Fennel & Peppermint Abdominal Massage Oil