They're a healthy staple in many dishes and salads, but raw onions can do more than bring tears to the eyes of those with GERD. Onions are a common heartburn trigger because they stimulate acid. However, cooking the onions can help put out the fire, Gazzaniga-Moloo says.
Onions are acidic, with a pH level between 5 to 5.8, depending upon variety. Cooking the onion reduces the acidity levels slightly as the sulfur content decreases. However, it is still strong enough to cause acid reflux, heartburn, and GERD.
You may experience symptoms like upper abdominal or chest pain, trouble swallowing, a lump in your throat, backwash of sour liquid, a burning sensation in our chest, belching, nausea, and even shortness of breath. Some triggering acidic foods include fruits, vegetables, and spices like: Garlic. Onions.
While a sweet and juicy fruit, tomatoes are also highly acidic. In fact, they contain both types of major acids known to incite heartburn—citric and malic acids. Due to its high acidity, tomato can prompt severe heartburn and acid reflux even when only used as the base of a meal.
Avocado: Despite being high in fat, avocados are rich in healthy fats, which can settle your stomach and prevent acid reflux symptoms. Whole Grain Rice: Whole grains are great to absorb the acids causing reflux, and rice is one of the most absorbent.
Green vegetables such as broccoli, asparagus, leafy greens, peas, cucumbers, and Brussels sprouts are known to prevent and alleviate acid reflux. In addition to being very low in fat, these vegetables are also high in alkaline content. The low pH offsets the high pH of the stomach acid.
The high levels of monounsaturated fats in extra virgin olive oil have been found to reduce acid reflux and inflammation in the esophagus. Additionally, compounds found in the oil can help strengthen the lower esophageal sphincter, which is responsible for keeping stomach acids from flowing back up into the esophagus.
1. DAIRY. Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products like cheese can aggravate your symptoms.
Whole grains — High fiber, whole-grains like brown rice, oatmeal, and whole grain breads help stop symptoms of acid reflux. They are a good source of fiber and may help absorb stomach acid. Lean protein — Low-fat, lean sources of protein also reduce symptoms. Good choices are chicken, seafood, tofu, and egg whites.
Some research suggested that regularly adding balsamic vinegar to foods could help reduce high blood pressure over time. It can also treat congestion by adding a few drops of vinegar to steaming water and breathe in the vapor. It can help reduce acid reflux or heartburn.
Heartburn Trigger: Garlic and onions
Dehydrated versions of both can be less irritating on the stomach, and less likely to trigger reflux. If even the dried versions are causing problems, try subbing in parsley, dill, or basil for flavor.
A simple soak leaches some of that enzyme from the onion, leaving behind a mellower flavor and a much more palatable salad topper. (Cook's Illustrated has also had success with a bath of water and baking soda, but simple H20 will do the trick nicely.)
Water. In general, drinking water can help balance the pH of a particularly acidic meal, which may help to lower the risk of acid reflux. Studies show that drinking mineral water with a high hydrogen carbonate content can help to alleviate the frequency and severity of acid reflux.
Whole grain foods like oatmeal, bread, and brown rice are healthy, hearty ways to combat occasional heartburn. These complex carbohydrates not only help absorb acid in the stomach, but they're also full of vitamins and minerals.
Yogurt that is not too sour is also excellent for acid reflux, because of the probiotics that help normalize bowel function. Yogurt also provides protein, and soothes stomach discomfort, often providing a cooling sensation. It is easy to choose foods by looking them up to see how acidic they are.
If you enjoy yogurt in the mornings or for a mid-afternoon snack, then you're in luck. Yogurt, as long as it is fat-free, may not cause any discomfort in those who occasionally deal with acid reflux.
By itself or with little sauce and cheese, pasta shouldn't trigger acid reflux. However, specific ingredients and toppings can lead to heartburn in people prone to it, such as heavy tomato or cream sauces, lots of garlic and spices, and carbonara (cream, cheese, and bacon).
Foods to Eat on an Acid Reflux Diet
Noncitrus fruits: Apples, bananas, blueberries, and strawberries are safe bets. Lean chicken and meat: Order or cook it grilled instead of fried. Plain breads and cereals: Skip overly processed carbs with high-fat ingredients like muffins and croissants.
It's sad but true: chocolate can increase the acid exposure to the lower end of the esophagus and induce reflux3. Milk chocolate can also be high in fat4, another reason the sweet is problematic for acid reflux sufferers.
Foods That Help Reduce Acid Reflux
Root vegetables, like carrots and beets. Green vegetables, including broccoli, cucumbers or green beans. High-fiber foods, such as oatmeal and brown rice. Alkaline foods – which have a higher pH and are the opposite of acidic foods – including melons, cauliflower and bananas.
Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have a low acidity. Herbs are also a great option to include in your diet. They can add flavor without needing extra oil, sugar, or salt.
Foods that prevent acid reflux are high in fiber, such as oats and bran, sweet potatoes, green beans, asparagus, and broccoli. Alkaline foods such as banana, nuts, and cauliflower can also prevent acid reflux.