What you eat and drink can often cause acid reflux, which is when stomach acid flows back up into your esophagus and makes it sore. Eat the wrong food and you’re sure to feel the burn. Some foods are known to cause reflux more than others.
Just a reminder: if you get heartburn more than twice a week, you might have GERD, which is a more serious condition. Make an appointment today.
If you have acid reflux, these are the eight foods you should stay away from. These eight foods will keep you healthy overall. A win-win!.
Acid reflux is an uncomfortable condition that affects millions of people. It occurs when stomach acid flows back up into the esophagus, causing symptoms like heartburn, regurgitation, and chest pain. Many different foods can trigger acid reflux, including bacon. But why exactly does bacon cause issues for some people with acid reflux? Let’s take a closer look.
What is Acid Reflux?
Acid reflux, also known as gastroesophageal reflux disease (GERD), happens when the muscle at the end of the esophagus (the tube that carries food from the mouth to the stomach) becomes weak or relaxes inappropriately. This muscle is called the lower esophageal sphincter (LES).
When the LES relaxes too frequently or at the wrong times, stomach acid and contents can flow back up into the esophagus. This backflow is called reflux. The stomach acid irritates the lining of the esophagus, causing common acid reflux symptoms like:
- Heartburn
- Regurgitation of food or sour liquid
- Sensation of a lump in the throat
- Chest pain
- Difficulty swallowing
- Wheezing or coughing
Acid reflux occurs in almost everyone at some point. But if it happens more than twice a week, it may be diagnosed as GERD About 20% of the US. population has GERD.
Why Does Bacon Cause Problems?
So why does bacon seem to be a common acid reflux trigger? There are a few reasons:
It’s high in fat Fatty foods like bacon cause the LES to relax, allowing more stomach acid to splash up into the esophagus. Bacon contains significant amounts of saturated fat Just two slices of pan-fried bacon contain 7 grams of saturated fat.
It’s greasy. Bacon grease can coat the esophagus, leading to irritation. Greasy foods also relax the LES.
It’s cured/processed. Bacon is cured with sodium nitrite. This chemical may cause the LES to relax. Processed meats like bacon, sausage, and ham are common triggers.
It contains preservatives. Bacon contains preservatives like sodium erythorbate and sodium nitrite. These compounds may contribute to acid reflux.
It’s salty. Bacon contains a good amount of sodium. Over 900 mg in two slices! Salty foods lead to more acidic stomach contents, increasing reflux risk.
It lingers in the stomach. Fatty foods like bacon can delay stomach emptying. This means food sits in the stomach longer, causing more acid production.
Tips for Preventing Acid Reflux from Bacon
If you get acid reflux from eating bacon, try these tips:
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Choose leaner cuts of bacon with less fat. Or opt for turkey bacon.
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Eat bacon in moderation as part of a balanced diet. Avoid large servings.
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Cook bacon thoroughly to reduce greasiness. Bake it in the oven instead of frying.
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Limit other acidic, fatty, or trigger foods around the time you eat bacon.
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Avoid eating late at night. Don’t eat bacon right before bed.
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Lose extra weight if overweight, which puts pressure on the LES.
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Quit smoking, which can relax the LES and worsen symptoms.
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Wait at least 3 hours after eating before lying down or going to sleep.
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Wear loose clothing that doesn’t put pressure on your stomach. Tight pants can worsen reflux.
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Talk to your doctor about medications or other acid reflux treatments if diet changes don’t help.
Healthy Low-Acid Diet Changes
Making dietary changes is one of the most effective ways to control acid reflux. Here are some healthy low-acid foods to focus on:
Fruits: Melons, bananas, apples, pears, plums, peaches, apricots. These are less acidic than citrus fruits.
Non-starchy veggies: Green beans, broccoli, asparagus, cucumbers, leafy greens, carrots. Most vegetables help reduce stomach acid.
Lean proteins: Chicken breast, fish, seafood, eggs, tofu, beans, lentils. Choose low-fat options.
Whole grains: Oats, brown rice, whole grain bread, popcorn. High-fiber choices may help absorb acid.
Healthy fats: Nuts, olive oil, avocados. Focus on heart-healthy unsaturated fats.
Non-fat dairy: Low-fat milk, yogurt, cheese. Dairy is OK for some people with reflux.
Herbal tea: Ginger, chamomile, licorice. May help reduce stomach acid.
Water: Stay hydrated between meals. Drink water at least 30 minutes before or after meals.
When to See a Doctor
If you have frequent or severe acid reflux symptoms, make an appointment with your doctor. They can help diagnose the cause and rule out more serious problems like ulcers or Barrett’s esophagus.
Your doctor may recommend prescription medications or other treatments to better control your reflux, especially if it occurs more than twice per week. Over-the-counter antacids alone are not enough to treat ongoing GERD.
Left untreated, acid reflux can cause permanent damage to the esophagus over time. So it’s important to consult a doctor if you regularly experience symptoms after eating triggers like bacon. With proper treatment, you can manage your reflux and prevent complications.
The Bottom Line
Bacon is a classic breakfast food loved by many people. But it tends to be one of the worst foods for acid reflux. The high fat content, saltiness, nitrates/nitrites, and other properties of bacon relax the esophageal sphincter and promote stomach acid production. This allows acidic stomach contents to splash up into the esophagus, causing uncomfortable reflux symptoms.
If bacon is a trigger for you, eat it only in moderation or choose lower-fat alternatives. Combining it with other low-acid foods, managing portion sizes, and making other lifestyle changes can help prevent acid reflux flare-ups. But check with your doctor if symptoms persist, as untreated reflux can lead to complications over time. With the right treatment plan, you can still enjoy the occasional slice of bacon without the burn.
What about oatmeal for acid reflux?
Oatmeal is a type of food that is full of fiber. This fiber can help soak up the acid in your stomach and lessen the symptoms of acid reflux.
8 Foods to Avoid With Acid Reflux
Acid reflux foods to avoid:
- Chocolate—everyone’s favorite treat has a bad side. Caffeine, cocoa, and plant chemicals in chocolate can all cause heartburn. Also, a chemical in cocoa relaxes the LES, which makes it easier for stomach acid to move up into the esophagus.
- Peppermint—Peppermint is known to calm an upset stomach, but it makes acid reflux worse. Peppermint calms down the digestive muscles, and an LES that is relaxed is likely to leak.
- Fatty foods: You’re right that fatty foods make you feel tired. They make your LES loosen up and digest more slowly than other foods. Your body makes more acid when food stays in your stomach for longer. Of course, fried foods like onion rings are to blame, but so are meats like prime rib or bacon and whole milk dairy products.
- Spicy foods—There are two ways that spicy foods make acid reflux worse. First, the capsaicin in many spicy foods can slow digestion. But before it gets that far, it can make an already sore esophagus worse on the way down.
- Acidic foods and drinks—Acidic foods often make acid reflux worse. Citrus fruits and juices, tomatoes and tomato products, pineapple, and vinaigrette salad dressings are just a few of the foods that are high in acid. They make the environment even more acidic.
- When garlic is eaten raw, it can give healthy people heartburn and an upset stomach. That makes it even more likely to be a problem for people with acid reflux
- Onions: Not only do raw onions make you cry, they also make your stomach acid rise. That extra acid puts you at risk for heartburn.
- Drinks with carbonation, alcohol, or caffeine—Alcohol and caffeine both relax the LES, which lets acid leak up into the esophagus. The carbonation bubbles make your stomach bigger, which pushes stomach contents up against the LES. That means that alcoholic drinks, coffee, tea, and soda are all triggers. Be especially careful with mixed drinks, which could combine triggers.
Proven Tip to Improve GERD (Fix Heartburn now) 2024
What foods can cause acid reflux?
Coffee and other high-caffeine foods may trigger symptoms. Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people. Mint and products with mint flavoring, like chewing gum and breath mints, can trigger acid reflux symptoms. Avoid or limit alcohol consumption, as this can increase the risk of acid reflux.
Does alcohol cause acid reflux?
It can affect the digestive tract with gastroesophageal reflux disease, and it is common when drinking too much, leading to acid reflux. This action can injure one’s health. Repeated reflux can cause gastric cancer and esophagus cancer.
Can a diet aggravate Gerd & acid reflux?
It’s never fun to feel that burning sensation in your throat or chest, otherwise known as acid reflux (or for some, gastroesophageal reflux disease, aka GERD). Your diet can aggravate the conditions, which is why knowing the foods to avoid with GERD or reflux can help you ease symptoms. And what are the symptoms of GERD and acid reflux, exactly?
Are spicy foods causing acid reflux & GERD symptoms?
However, a 2021 study found that spicy foods were the primary trigger of acid reflux and GERD symptoms. Of the 85 people surveyed, 62% identified spicy foods as their main trigger of acid reflux. Fried foods are often harder for your stomach to digest, which can trigger heartburn.
Does coconut milk cause acid reflux?
A glass of coconut milk is an effective natural remedy to relieve acid reflux symptoms. In addition to being a rich source of mineral salts. Another highlight of the nutritional composition of coconut milk is the amount of minerals.
What foods can prevent heartburn and acid reflux?
Unsaturated fats from plants and fish. Replace saturated fats and trans fats with oils such as olive, sesame, canola, sunflower, and safflower; avocados; nuts and seeds; soybean; and fatty fish such as salmon and trout. Besides specific types of foods, changes to eating habits can also help to prevent repeated bouts of heartburn and acid reflux.