The Power of Plant-Based Foods in Managing Acid Reflux

Are you fed up with acid reflux and all the foods you have to avoid to prevent a flare-up? I don’t blame you! But what if I told you there is a different approach: focusing on the foods you can add to the diet instead of those you need to exclude? That brings us to plant foods, a powerful way to relieve your symptoms. 

The Ins and Outs of Acid Reflux: How Stomach Acid Causes Heartburn 

Before we get into the benefits of plant foods, let’s do a little acid reflux refresher. Reflux occurs when stomach acid or undigested foods come up from your stomach and into your esophagus. This may be a result of excessive abdominal pressure, like what you may experience after overeating a large meal. Or, it could be caused by relaxation of the lower esophageal sphincter (LES), the area where the stomach meets the esophagus. 

Reflux causes heartburn, resulting in your esophagus being exposed to stomach acid when pressure from the LES is reduced. With heartburn, you may experience tightness or pain in the chest, pain in your throat, or an unpleasant taste in the mouth. Because your stomach’s acidity increases reflux symptoms, consuming more low-acid food choices can be helpful. This is how plant foods can help turn the tide of the waves of reflux. 

Plant Power for Gut Health: Benefits of Plant-Based Foods 

Many people choose to follow a plant-based diet due to the lower acidity of plant and animal proteins. Animal proteins, including heavy creams, cheeses, meats, and poultry, can be significant reflux triggers for many folks. On the contrary, plant-based proteins such as beans, lentils, soy products, and even quinoa are low in acidity. However, you don’t have to give up animal foods to get relief. You can also balance the portions of what’s on your plate to include more of the low-acid plant foods. Let’s look at low-acidity plant foods in the additional food groups. 

Fruits and vegetables: When it comes to fruits and vegetables, everyone’s triggers are different. A great place to start in figuring out your triggers is to trial the produce known for being low in acid content:

• Low-acidity fruits: Melons, strawberries, blackberries, bananas, apricots, figs, pears, peaches, and dates

• Low-acidity vegetables: Broccoli, cauliflower, asparagus, leafy greens, cucumbers, squashes, carrots, radishes, eggplant, and okra

Carbohydrates: Don’t forget about the body’s number one energy source: carbohydrates. Many starchy foods, including quinoa, millet, potatoes, and corn, are low in acidity. Try to choose high-fiber carbohydrates whenever possible, as a high-fiber diet can keep your digestion moving smoothly and reduce reflux episodes. 

Fats: Choose your fats wisely. A high-fat diet is linked with increased heartburn and reflux episodes, but that does not mean all fats are created equally. Unsaturated fats from plants such as olive oil, nuts, seeds, and avocados tend to be less acidic than those from meat and dairy. This means you can still experience the satiating effects of fats without the infuriating side effects. 

Herbal remedies: When we think of plant foods, we often forget about herbs. They may be small, but they can have mighty health benefits. There is evidence that using herbal remedies like peppermint oil, licorice root, chamomile, and ginger can help mitigate the effects of reflux. However, it is always best to consult your doctor before taking herbal remedies, especially if you are taking additional medications that the herbs may interfere with. 

Avoiding Pitfalls: Processed Plant Foods and Reflux Triggers

Keep in mind that just because food comes from plants does not automatically mean it's healthy. Watch out for foods that are heavily processed and contain a lot of sodium or are fried, as these are common triggers for acid reflux. Do you need help trying to find nutritious acid-reflux-friendly recipes? Check out some of our plant-based swap ideas, snacks, or even beverage options. Don’t forget to let us know what your favorites are in the comments below!

1. _{Morozov, S., Isakov, V., & Konovalova, M. (2018). Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease. World journal of gastroenterology, 24(21), 2291–2299.}