What do singers eat?
Most people would and do think that singers are just like everyone else. Yes, we are, at least in that we are no more from another planet than those of any other profession.  However, there are some fundamental differences in the way we need to live our lives and FEED OUR BODIES that most people wouldn’t think about. Singers are athletes. While we may not be slaving over weights or running Olympic distances we do need to eat and exercise for stamina and overall good health. Our bodies are our instruments and both they and our minds need to be in healthy, flexible, running condition in order to attempt to do that thing we do. So, is there singer or performer specific nutrition? The short answer is, yes. There are most definitely foods that we should all be incorporating into our diets for optimum performance, and to a lesser extent, there may be some foods that some of us need to avoid in order for our particular instruments to function optimally. 

For a person with a healthy digestive system, this can be as simple as including a portion of fresh fruit or veggies into every meal and making sure water needs are met. More often than not, though, since singers are often more sensitive to the effects of certain foods than their non-singing friends, there may be some foods certain singers would do well to avoid. It must be stressed that each person is an individual with unique nutritional requirements, and this "biodiversity" makes nutritional blanket statements dangerous and frankly, stupid. I would never say "all singers should avoid milk," for example. I know plenty of singers who enjoy and benefit from milk and dairy products. However, many singers find their voices become thick and less flexible when they eat dairy products, in which case I would suggest limiting dairy or avoiding it completely. 

Different foods naturally affect people in different ways, but this often depends just as much on environmental or circumstantial factors as much as the particular ingredients involved. Time of day, place, company, preparation, stress levels - are all important and equal factors in how food is accepted, processed, and assimilated into your body, whether you are a singer or not. The most important thing is first to take notice of the environment and more importantly, your emotional state while you eat your food. How do you feel while you are eating? Right after? An hour later? Three hours later? If we just take a few moments to acknowledge and note the effects that certain foods have on us, we will see that our bodies already know what is best for them. We just have to learn to listen.

The Anatomy of Eating and Singing
Would you go for a run right after eating a full meal? Probably not. So why would you do the aerobic activity that singing is right after eating? It's probably not the best idea. Of course, there are exceptions to the rule and there are certainly some people who do like to eat right before they sing, in which case a small snack of complex carbs is a good idea. However, we must keep in mind that digestion is instigated by the consumption of food, and significant amounts of blood rush through the length of the digestive tract to aid in the processing of the food, leaving less to aid the muscles needed for singing. 

Most people will find that eating the last meal before performing about an hour and a half beforehand will provide them with enough energy to get through the performance without feeling bloated or diverting energy that is needed to get them through until the end of the night. Leaving space between eating and singing will also decrease the chance of acid reflux and other food-related conditions affecting your voice.

What is acid reflux and how does it affect signers?
Acid reflux is a combination of things. Basically the sphincters on the way down the gullet allow acid back up into the esophagus. This primarily results in feelings of heartburn though people experience the symptoms differently. Many singers do not even realize they suffer from the condition as they may not feel anything. The overproduction of acids can be the result of many things such as stress, overeating, not resting enough to digest, and improper food combinations. Some studies have shown that singers tend to suffer from reflux more than non-singers. One theory is that because singers engage so many muscles throughout the thorax and abdomen, if they eat too soon before singing the effort of singing leaves no place for the food to go but back up whence it came, leading to reflux and sometimes even those embarrassing and gross "wet burps" that most of us have experienced at some point. Reflux is particularly bad for singers because repeated bathing in stomach acids is obviously bad for the vocal folds, which are inevitably drenched in these vile biley liquids each time some "backing up" occurs. Over time, this burning can lead to damage and can sometimes even completely incapacitate an otherwise fine singer.
Singers can try a number of things to combat the effects of acid reflux, and even get rid of it completely. Here are some things to try:
•    Don’t necessarily avoid eating citrus fruits, but try eating them ALONE and waiting an hour before eating anything else, especially starches such as bread
•    Try engaging in yoga, meditation, or whatever form of relaxation suits you best to reduce stress levels
•    Don’t eat for at least two hours before sleeping
•    Avoid fried foods and effervescent drinks, tomatoes, and chocolate
•    This one’s going to hurt: no more caffeine.  Try decaf, or cutting down on your caffeine intake if you have more than one cup of coffee a day.  And remember tea has caffeine, too, so why not try an herbal tea such as chamomile, peppermint, or lemon-ginger tea as a healthy alternative.
•    Use extra pillows or a "sleep wedge" to elevate the head and shoulders during sleep  as this will help keep acids down where they belong

Other "Foods for Thought"
Most of the foods that are best for you do not come in a box, packet, or bag and they certainly don’t come from the “ready-made meals” aisle. Get used to shopping in the produce aisle and using a minimal amount of pre-packaged goods. Not only will you save money by making your own food, you will also have more control over what exactly goes into your meals. As a general rule: fewer ingredients means more wholesome food. You will be pretty safe if you eat slowly and in reasonable portions for your body so that you give your body a chance to say, "I'm full!" There's no need to obsess over each morsel that passes your lips; rather try to add a fresh veggie to each meal and try to eat that FIRST. You'll be surprised how your health and mood improve, in addition to avoiding reflux and unnecessary bloating and overeating.

Is there a good "Performance Food"?
What to eat can be a very personal thing, and again I stress that I would never say that all people should eat a diet of "x, y, and z" only. However, if you are honest with yourself and listen to the clues that your body is giving you, you already have all the tools you need. You'll notice that if you eat more "cleanly" (more fruits and veggies), the messages your body sends to your brain will be crystal clear.
As far as eating for energy for performing, one suggestion is to make sure that you get a nice serving of complex carbs during the last full meal before singing, and then perhaps enjoy a small cup of fruit not long before your performance for energy and hydration. For those who need a little extra help avoiding the candies and treats that we so often nervously munch on backstage or in the dressing room, a good idea is to keep a bag of nuts handy. The crunchy factor, as well as the fats, are a pretty good bet and a fine alternative to empty sugars in candy.

Stay tuned for the next installment about foods for good breath (if you have to kiss someone on stage!), fun with whole grains, and eating on a singer's budget, including food on the go...

The Food Diva
TheHealthOfArt@gmail.com