Spices and GERD: What to Avoid and How to Add Flavor Without the Burn

Gastroesophageal reflux disease, otherwise known as GERD, is a chronic digestive disease involving stomach acid migrating back up into the esophagus.  This happens when a person has repeated bouts of acid reflux over time and there is a weakening of the sphincter that connects the esophagus to the top of the stomach. As you can guess this can be very uncomfortable and have negative impacts on quality of life. Symptoms of GERD include upper belly or chest pain, heartburn (feelings of a burning sensation in the chest), backflow of food or sour liquid in your throat (acid reflux), or trouble swallowing. 

There are a few things that can trigger a GERD reaction including eating heavy meals, lying down right after eating, or consuming greasy or spicy foods. We are going to focus a bit more on that last one, spicy foods. Everyone has different degrees of sensitivity to spice, generally, someone who has had GERD for a while knows what their limit is before they hit the point of no return. For some, that limit is zero. 

Spice Combinations to Avoid: GERD Unfriendly Flavors

If you are a GERD sufferer, you should be aware of the different spices that can induce acid production and are an instant trigger for an esophageal backflow. 

• Cayenne Pepper

• Cloves

• Chili Pepper

• Curry

• Mustard

• Nutmeg

• Pepper (Black, red, and white)

The chemical compound capsaicin, found in peppers and most spicy food stimulates the production of acid in the stomach, which can cause heartburn. High levels of acid production form a low-pressure environment which compromises the sphincter muscle at the top of the stomach. Because of this low-pressure environment reflux occurs, and these spices are the catalyst. 

Now you may be an anomaly and you’re able to tolerate a certain level of spiciness in your foods. If that is the case, then you will have to learn your limit and how to not combine the spice with other trigger foods, resulting in a reflux event. You also would want to make sure you are not eating large portions and you do not lay down within 1-2 hours after eating spicy foods. 

GERD-Friendly Spice Alternatives: Flavorful and Gentle Options

Now that we have all the “don’t do’s” out of the way, let's look at the positive and learn about what you can do. There are spices out there that offer a “cooling” benefit when your dish heats up, these can coat the esophagus, calm acid, or relieve stomach cramping. In contrast, there are spices that are considered “warming” and offer a gentle flavor and comfort, providing anti-inflammatory properties, cell protection in the esophagus, and soothing effects on the gut.

Flavorful Pairings: Creating GERD-Friendly Dishes

Just because you have GERD doesn’t mean you have to compromise on flavor. There are plenty of GERD-friendly sauces and seasonings out there that can create a party for your taste buds. One option is to purchase premade sauces or seasonings such as Ras El Hanout. When it comes to seasoning blends one thing to keep in mind is that balance thing I talked about a few paragraphs back. Some blends may contain one or two of the spices that can trigger GERD, however, the remaining spines in the blend are on the GERD-friendly list. Because of this, the GERD-friendly spices counteract the triggering ones, providing a robust flavor profile. 

If you like the idea of making your own homemade seasoning blend, you can do that too. Some ideas for different flavor blends are:

• GERD-friendly Taco Seasoning 

• Mediterranean Herb Blend - Oregano, basil, thyme, rosemary, a little garlic powder 

• Mild Curry Powder - Cumin, coriander, turmeric, ginger (small amount), paprika, fenugreek

• Roasted Vegetable Blend - Onion powder, garlic powder, paprika, thyme, rosemary

• Chicken Seasoning - Paprika, garlic powder, onion powder, dried parsley, oregano

These are just a few options you can try. There is a myriad of combinations you can use and brands you can try, like Smokin’ Sweet or Fody, both of which have dry seasonings and sauces. 

Beyond Spices: Other Factors to Consider

When suffering from GERD you also want to consider how you prepare your food. Staying away from high-fat cooking methods such as frying, sautéing, or even cooking with a lot of oil can trigger a GERD reaction. Instead stick with baking, broiling, roasting, air frying, grilling, and boiling/steaming. All these methods require little to no fat and offer added flavor.

Another thing to be mindful of is the portion sizes of your meals and snacks. Overeating or consuming large amounts of food at one time makes it difficult to control stomach acid products. It also makes it difficult for the, already weakened, esophageal sphincter muscle to keep foods from back flowing. So remember to keep your portions small and you may need to eat more frequently (every 2-3 hours) to keep from getting over-hungry.

Gerd can be a tricky condition to work with, especially if you are newly diagnosed and still learning your triggers. Avoiding universal triggers, such as spicy foods, can help aid in less symptom flare-ups. If you have any other suggestions, homemade seasoning recipes, or product ideas, please add them to the comments section below!

1. _{Food as medicine: Food therapy for gastroesophageal reflux. Children’s Hospital of Philadelphia. (n.d.). https://www.chop.edu/health-resources/food-medicine-food-therapy-gastroesophageal-reflux} 

2. _{Mayo Foundation for Medical Education and Research. (2024, August 22). Gastroesophageal reflux disease (GERD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940}