Executive Summary
Safe Foods: Non-citrus fruits, most vegetables, whole grains, lean meats, nuts and seeds.
Unsafe Foods: Spicy foods, citrus fruits, tomatoes, onion, garlic, greasy foods, chocolates, sugary and processed carbohydrates, mints, alcohol, coffee, tea and carbonated drinks.
Unclear: Dairy products, lemon juice and healthy oils.
There are four ways foods cause or worsen acidity (heartburn). But first, here are some less-known aspects of acidity.
Acidity (Heartburn)
Every day our stomach secretes nearly two litres of highly acidic gastric juice, which helps in digestion. The inner lining of our stomach is made of thick mucus which can withstand this corrosive acid.
- If this gastric juice touches the part that comes before the stomach—the oesophagus, we can get burning pain in the chest, which is called acidity (heartburn).
- Sometimes, the valve between the food pipe (oesophagus) and the stomach—called LES or Lower Esophageal Sphincter—does not close tightly. The stomach acid can come back into the oesophagus—called acid reflux—causing acidity symptoms. If this happens regularly, the condition is called Gastroesophageal Reflux Disease (GERD).
- If this juice touches the part after the stomach—the duodenum, we can get peptic ulcers over time.
How Foods Trigger or Worsen Acidity
Before we delve into foods that affect acidity, some comments are due.
Almost all health websites have blanket statements on which foods worsen acidity, making one believe that the science is clear-cut and proven by studies. However, many foods that are said to be bad for acidity patients have real-life evidence missing or mixed.
Some dietary interventions may or may not work for everyone and the best approach is to fine-tune them for an individual.
There are four ways in which foods trigger acidity:
- Increasing stomach acid secretion;
- Slowing down stomach emptying;
- Loosening the LES valve; and
- Irritating oesophageal mucus lining.
There is one more way: Some contaminated foods may carry Helicobacter pylori, a bacteria that is known to cause stomach ulcers. However, no one consumes tainted food knowingly.
Foods That Increase Stomach Acid Secretion
Acidity is mainly caused by excess acid secretion in the stomach.
Bad For You
- Foods that are acid-promoting or acidic should be avoided. Such foods contain sulphur and phosphate. Examples are citrus fruits and their juices, eggs, onions and garlic. Tomatoes have citric and malic acids and are acidity-promoting.
- Alcohol increases acid production. Wines are highly acidic while gin, tequila and non-grain vodkas are the least acidic. Read on this Website: Does Alcohol Worsen Acidity (Heartburn)?
- Caffeine in coffee, caffeinated drinks and tea triggers stomach acid secretion.
- Chocolates have caffeine, fats and sugar, all of which worsen acidity symptoms.
Good For You
- Choose alkaline-promoting or alkaline foods. Such foods contain calcium, magnesium and potassium. Examples are green leafy vegetables (spinach, lettuce, kale, celery, cabbage, collard, mustard green), cruciferous vegetables (cauliflower, broccoli), non-citrus fruits (bananas, cantaloupes, melons, coconut), nuts, seeds and legumes.
Unclear
- Lemon juice is highly acidic but once digested, is said to be alkaline-promoting in limited amounts. Since the verdict is divided, it is better to stay away.
Foods That Slow Down Stomach Emptying
If food stays in the stomach for a longer duration, the chances of it coming back into the food pipe along with stomach acid are higher.
Bad For You
- Alcohol slows down stomach emptying.
Good For You
- Prebiotics (dietary fibres) increase stomach and gut motility (movement of food), and increase gastric emptying, reducing chances of acid reflux. They also keep you full longer; so you are less likely to overeat and get acid reflux. Soluble fibres absorb liquids in the digestive system—excess liquid can displace the stomach acid worsening acidity. Examples are bananas, green leafy vegetables, oatmeal, barley and beans.
- Probiotics are foods that contain healthy bacteria. They promote emptying of the stomach by interacting with stomach cells’ receptors for mucus. Examples are yoghurt, some pickled vegetables and live cultures like Yakult™.
Unclear
- High-fat foods, especially those with saturated fats and trans fats, stay in the stomach longer and should be reduced. Examples include fried foods, butter, cheese and high-fat meats. However, this claim has not been conclusively proven in studies, and the evidence is mixed. There is also no difference noticed among different types of fats—unsaturated or saturated—all seem to be equally good or bad for acidity. This shows that in preventive health, ‘what should’ is often distinct from ‘what is’. One should reduce greasy foods but whether to lower consumption of good fats is best decided by trial and error for each person.
Foods That Loosen The LES Valve
Bad For You
- Fatty foods cause neurohormonal effects (certain hormones are released) that loosen the LES valve. So they are expected to increase acidity. But as mentioned, the real-life experience is mixed.
- Simple carbohydrates such as sugars and processed carbs also neurohormonally affect the LES valve increasing acidity.
- Carbonated drinks with their effervescence increase the pressure on the LES and cause some stomach acid leakage to the oesophagus.
- Citrus fruits and their juices relax the LES.
- Caffeine in coffee, caffeinated drinks and tea relaxes the LES.
- Peppermint and spearmint relax the LES, worsening acidity symptoms. Contrary to belief, they do not soothe the stomach.
- Alcohol relaxes the LES increasing acid reflux. Ideally, you should avoid drinking alcohol if you have acidity or GERD.
Good For You
- Proteins are not found to affect acidity symptoms, though earlier research had shown some relation of proteins with the LES relaxation.
Foods That Irritate Oesophageal Mucosal Lining
Bad For You
- Acidic foods irritate the oesophagus and should be avoided.
- Alcohol damages the mucus lining inside the stomach, which protects the stomach cells from erosion.
- It is unclear why spicy foods worsen acidity but they are thought to irritate the mucus lining in the duodenum.
Good For You
- Chamomile tea is anti-inflammatory and soothes the oesophageal region.
- Ginger products and ginger tea can soothe the stomach.
Is Milk Good for Acidity?
Milk and dairy products are an interesting case. Read on this website: Is Drinking Milk Good For Acidity (Heartburn) Relief?
Pros of Dairy for Acidity
- Calcium in milk acts as an acid-neutralising antacid.
- Calcium in milk is essential for muscle tone and helps the weakened LES sphincter muscle to tighten better.
- Milk proteins stimulate the secretion of a hormone called gastrin, which improves LES contraction and increases gastric emptying.
Cons of Dairy for Acidity
- Gastrin increases stomach acid secretion.
- Milk fats can relax the LES muscle, increasing acid reflux.
- Milk fats delay gastric emptying.
In summary, dairy has effects that are good as well as bad for acidity. Restrict its consumption and try it out a few times to see if it worsens acidity for you.
Healthy Food Habits For Acidity
- Eat smaller meals: Eating a big meal puts pressure on the LES to open and back up stomach acid into the food pipe.
- Eat slowly: The faster you eat, the more pressure you would put on your LES.
- Drink water during meals: It increases the stomach-emptying rate. By the way, some people feel one should not drink water during meals. But there is no scientific evidence for that.
- Eat at least 3 hours before sleeping: Avoid late-night eating. Fruits and simple carbohydrates clear out from the stomach fast; proteins and fats take longer. Eat high protein and fat meals at least 4 hours before sleeping.
Read on this website some lifestyle habits to keep acidity symptoms at bay: Acidity (Heartburn): Do’s and Don’ts.
To Read More
- Harvard Medical School: GERD diet: Foods to avoid to reduce acid reflux
- Research Paper (2019): The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn
- Healthline: What Foods Should You Avoid with Acid Reflux (Heartburn)?
- MedicalNewsToday: Foods to eat, and foods to avoid with GERD and acid reflux
- On this Website: Can Mental Stress Cause Stomach Ulcers?
- Healthline: 9 Foods That May Cause Heartburn
- On this Website: Do I Need To Worry About Using Acidity Medicines?
- Verywellhealth: Foods to Help GERD Symptoms: What to Eat and What to Avoid
- University Hospitals: The Best and Worst Foods for Acid Reflux
First Published on: 12th February 2024
Image Credit: Image by Freepik
Last Updated on: 13th February 2024