The Food and Drug Administration (FDA) asked that all forms of prescription and over-the-counter (OTC) ranitidine (Zantac) be taken off the U.S. market in April 2020. S. market. They told people to follow this advice because some ranitidine products had too much NDMA, a chemical that is likely to cause cancer. People taking prescription ranitidine should talk with their doctor about safe alternative options before stopping the drug. People taking OTC ranitidine should stop taking the drug and talk with their healthcare provider about alternative options. Instead of taking unused ranitidine products to a drug take-back site, people should get rid of them by following the directions on the product or the FDA’s guidelines.
People who have acid reflux may feel better if they stay away from foods and drinks that make their symptoms worse, like spices and soda. People with these conditions may feel better if they eat a lot of whole grains, fruits, and vegetables.
Gastroesophageal reflux disease, or GERD, is when stomach acid regularly moves back up into the food pipe. This regurgitation lasts for a long time and can cause painful symptoms like heartburn and pain in the upper abdomen. The severity of the condition often relates to a person’s diet and lifestyle.
Avoiding trigger foods and following other dietary tips may relieve the symptoms of GERD. This article explores the foods that people with GERD may wish to exclude from their diet. It also discusses foods to include.
Not long ago, scientists didn’t fully understand GERD, and there wasn’t any proof that changing your diet could help your symptoms. A review from 2021 suggests that some foods, like fruits and vegetables, may lower your risk of GERD, but more research is needed.
Similar to this, a study from 2016 found that people who ate a lot of fruits, vegetables, whole grains, and unsaturated fats were less likely to get GERD.
Vegetables are low in fat and sugar. They are also a suitable source of fiber, a beneficial carbohydrate. Suitable options include:
Eating non-citrus fruits is less likely to trigger GERD symptoms. Fruit is also a suitable source of vitamin C, fiber, magnesium, and potassium.
Egg whites are also fine, but egg yolks are high in fat, which may make GERD symptoms worse.
Additionally, when cooking proteins, try using lower-fat methods, such as grilling, broiling, baking, or poaching, instead of frying.
A general rule for GERD is to avoid high-fat meals. All types of fat can make GERD symptoms worse, but people should avoid or cut back on saturated and trans fats for better health.
Saturated and trans fats can be replaced with healthy unsaturated fats in moderation. These include:
Whole grains are suitable sources of fiber. Research links diets high in fiber with a reduced risk of heartburn symptoms. Some whole grain foods include:
GERD is a digestive disorder, so diet can often affect the symptoms of the condition. Understanding this, changing what you eat and how you live can help a lot with many types of GERD.
Animal foods, like eggs and fatty meats, tend to be high in saturated fats, which can make GERD symptoms worse. Examples include:
Heartburn and acid reflux affect over 60 million Americans. Certain foods notoriously trigger symptoms – spicy fare acidic citrus rich chocolate, and more. But what about beloved salty ham? With its high fat and sodium content, is ham actually bad for acid reflux? Or can you find ways to safely enjoy it?
In this comprehensive guide we’ll analyze how different types of ham impact acid reflux and provide actionable tips for including it in a GERD-friendly diet.
How Ham Exacerbates Acid Reflux
Ham contains two components that can aggravate acid reflux:
Fat Content
High-fat foods like ham take longer to digest, allowing more time for stomach acid to back up and cause heartburn. Ham from fattier cuts like the thigh can be especially problematic.
Sodium Content
The sodium and preservatives used to cure ham can lead to bloating and fluid retention. This increases pressure on the lower esophageal sphincter (LES), making reflux episodes more likely.
Other factors impacting ham’s digestibility include:
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Smoking method – cold smoked is gentler than hot smoked.
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Cut of meat – fattier ham hocks are tougher to digest than leaner ham steak.
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Serving size – large portions overwhelm the digestive enzymes needed to break down protein.
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Cooking method – frying makes ham harder to tolerate than baking.
Tips for Safely Eating Ham with Acid Reflux
While traditional cured ham is quite reflux-provoking, a few simple tweaks can allow you to enjoy it safely:
Choose Leaner Versions
Opt for leaner ham cuts like 96-98% fat-free deli ham, prosciutto, Virginia ham or honey-baked ham. Uncured ham avoids preservatives that exacerbate symptoms.
Cook Ham Gently
Bake, grill or steam ham instead of frying. Trim visible fat before cooking. Limit portions to 2-3 ounces. Slice thinly and chew well to ease digestion.
Pair with Reflux-Friendly Foods
Serve ham with gentle carbs like plain rice or pasta to soak up excess acid. Avoid known trigger foods like onions, garlic, citrus, or cruciferous vegetables.
Stay Hydrated
Drink plenty of water with meals and throughout the day. Proper hydration aids digestion.
High-Risk Situations to Avoid Ham
Those with severe, uncontrolled reflux may need to eliminate ham completely if it’s a proven trigger food. Avoid ham if you experience:
- Frequent heartburn despite acid-reducing medication
- Difficulty swallowing after eating ham
- Excess mucus, coughing or hoarseness triggered by ham
- Nocturnal reflux or choking after consuming ham
- Persistent symptoms when pairing ham with other known trigger foods
Talk to your doctor if ham consistently creates concerning symptoms like these. A ham-free diet may be safest for keeping your reflux under control.
Healthier Alternatives to Ham for Acid Reflux
If ham is simply too risky, focus on incorporating other nutritious and delicious reflux-friendly proteins like:
- Lean poultry (chicken, turkey)
- Fatty fish (salmon, tuna)
- Plant proteins (tofu, beans, lentils)
- Low-fat dairy (Greek yogurt, milk)
- Eggs
- Skinless pork tenderloin
With mindful preparation and reasonable portions, most people with mild to moderate acid reflux can safely include ham in an overall GERD-friendly diet. Pay attention to your body’s signals and adjust your approach until discovering the method that allows you to enjoy this salty favorite without heartburn.
Key Takeaways on Ham and Acid Reflux
- Traditional cured ham is high in fat and sodium, both reflux triggers.
- Leaner cuts like deli ham minimize irritation.
- Gentle cooking methods like baking are ideal.
- Pair with non-acidic fruits, veggies and gentle carbs.
- Eliminate ham with severe, uncontrolled GERD symptoms.
- Substitute with lean poultry, fish, plant proteins and low-fat dairy if needed.
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Oils and high fat foods
These can cause the sphincter at the bottom of the esophagus to relax, exacerbating GERD symptoms. They also slow down digestion.
Examples include:
- oils
- fatty meat
- butter
- baked goods
- cheese
- cream
- potato chips
High glycemic index foods, which are typically high in refined sugars, are linked with GERD symptoms. Examples include:
- white rice
- white bread
- baked goods
- potato chips
- sweet fruits
- breakfast cereal
- fruit juice
- soda
A 2021 review examined the relationship between cow’s milk allergy (CMA) and GERD symptoms in children.
The researchers found that children with CMA often experienced symptoms of GERD after consuming cow’s milk. Ongoing research is examining whether this also applies to adults. However, CMA is rare in adults because many allergic children develop a tolerance for cow’s milk by the age of 6 years.
The evidence for a link between reflux symptoms and milk is mixed. Some studies even suggest consuming milk is associated with lower rates of nonerosive reflux disease.
But people who regularly feel pain or bloating after eating dairy products with cow’s milk may find that cutting them out of their diet helps with these problems.
Some people choose to avoid common trigger foods, such as coffee and chocolate, to alleviate GERD symptoms. However, this approach has little clinical backing, while results vary between individuals.
Some common trigger foods may include:
- chocolate
- mint
- carbonated beverages
- acidic drinks, such as orange juice and coffee
- caffeine
- acidic foods, such as tomato sauce and citrus fruits
- spicy foods
- alcohol
People who have GERD might try cutting out each type of food to see if their symptoms get better. If symptoms do not improve, they can incorporate the food type back into their diet.
In 2022 guidelines for diagnosing and managing GERD, the American College of Gastroenterology suggests avoiding trigger foods to help manage GERD symptoms. However, they also state that there is little evidence to support this recommendation.
To ease the symptoms of GERD, experts say to follow a Mediterranean diet or a similar plan that is high in fruits, vegetables, and whole grains. Some sample meal ideas include:
- oatmeal with berries
- poached eggs on whole grain toast
- avocado on whole grain toast
- mixed salad greens with whole grain pita bread and hummus
- brown rice with steamed vegetables and salmon
- whole grain bread sandwich with tuna and grilled vegetables
- vegetable, pesto sauce, and low-fat cheese on whole grain pizza
- baked skinless chicken with grilled vegetables and baby potatoes
- grilled vegetable skewers with hummus dip and salad
When a person swallows, food passes down the food pipe to the stomach. Some muscle rings at the bottom of the food pipe open to let food into the stomach. This is called the lower esophageal sphincter. It then closes up, to prevent the food from returning up the food pipe.
If the esophageal sphincter doesn’t close properly, stomach acid can leak back up into the food pipe and cause GERD.
Folks sometimes call GERD acid reflux or heartburn, but these are just signs of the disease and not separate conditions.
Without treatment, GERD can lead to severe health problems, such as Barrett’s esophagus. In this condition, abnormalities develop in the cells lining the food pipe. In some cases, this may lead to cancer.
Heartburn is the main sign of GERD. It is a painful feeling that can range from a burning feeling in the chest to feeling like food is stuck in the throat. It is also relatively common to experience nausea after eating.
Some less common symptoms of GERD include:
- hiccups
- burping
- wheezing or weak coughing
- a sore throat
- changes to the voice, including hoarseness
- food regurgitation
Lying down immediately after eating can worsen symptoms. People sometimes find their symptoms also get worse during the night. If this is the case, they may feel better if they sleep with their head raised and don’t eat for at least two hours before bed.
The symptoms of GERD are highly treatable.
People can purchase over-the-counter (OTC) medications to treat GERD. These include antacids, such as Gaviscon, which neutralize stomach acid.
People can also buy H2-receptor blockers, which might stop the stomach from making acid for up to 12 hours. OTC proton-pump inhibitors (PPIs) have a similar effect.
Prescription medications might include stronger antacid, or acid-blocking, drugs. Although these are generally effective, they only reduce stomach acid levels. Some people may not get enough vitamin B12 if they take antacids, PPIs, or H2-receptor inhibitors on a regular basis because they break down food with this acid.
Baclofen is a drug that can help control symptoms by reducing the relaxation of the lower esophageal sphincter. However, baclofen can cause adverse effects, including fatigue and confusion.
Proven Tip to Improve GERD (Fix Heartburn now) 2024
FAQ
What meats are safe for GERD?
Can you eat a ham sandwich with acid reflux?
Is ham considered acidic?
Is deli meat bad for GERD?
Are deli meats bad for acid reflux?
However, most deli meats are very bad for acid reflux and often trigger flareups in the condition. For some deli meats it’s the preservatives that cause digestive upset (e.g. salami such as pepperoni or summer sausage, smoked pork and ham).
Is ham gluten free?
Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.
What foods should I avoid if I have Gerd?
The GERD diet focuses on avoiding foods that are more likely to trigger reflux and your symptoms. Citrus fruits like oranges, grapefruits, and pineapples (for some people) are likely reflux triggers because of their acid content. The high acidity of tomatoes and tomato based foods may be an irritating.
What foods are bad for acid reflux?
Chocolate is another food that is bad for acid reflux because it contains methylxanthine, a compound that has been shown to relax the LES and allow stomach acids to enter the esophagus more easily. Caffeinated beverages, such as coffee and tea, can lead to the relaxation of the LES, which increases the likelihood of acid reflux episodes.