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:
Acid reflux is a common problem that affects millions of people. It occurs when stomach acid flows back up into the esophagus, causing uncomfortable symptoms like heartburn, regurgitation, and chest pain.
Many people wonder if foods like ham are okay to eat with acid reflux. In this comprehensive guide, we’ll take an in-depth look at how different types of ham affect acid reflux and provide tips for safely enjoying it in an acid reflux-friendly diet.
How Ham Can Trigger Acid Reflux
Ham contains two components that can aggravate acid reflux fat and sodium.
Fat
High-fat foods like ham take longer to digest, allowing more time for stomach acid to back up into the esophagus. This causes the burning feeling of heartburn.
Sodium
The preservatives and salt used to cure ham can lead to bloating and fluid retention, increasing pressure on the lower esophageal sphincter (LES). This makes acid reflux episodes more likely.
While delicious, traditional cured ham tends to be problematic for those with acid reflux. Other factors impacting digestibility include:
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Smoking method – cold smoked is gentler than hot smoked.
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Cut of meat – fattier portions like ham hocks are tougher on the stomach.
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Serving size – large portions overwhelm digestive enzymes.
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Cooking method – frying makes ham harder to tolerate than baking.
Choosing Leaner Ham for Acid Reflux
Opting for leaner versions of ham allows you to enjoy the flavor without excess fat that can worsen acid reflux. Try these low-fat alternatives:
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96-98% fat-free deli ham – offers flavor without the grease.
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Ham steak – cut from the leaner hind leg rather than fattier thigh.
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Prosciutto – salt-cured, air-dried ham lower in fat than a ham steak.
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Virginia ham – contains less sodium than fattier country ham.
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Honey-baked ham – glazing adds flavor without tons of salt.
For best digestion, look for uncured ham without preservatives like nitrites.
Healthy Ways to Cook and Serve Ham
With a few preparation tweaks, even fattier ham cuts may be tolerable for mild acid reflux:
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Trim visible fat before cooking to reduce irritation.
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Avoid frying or breading – opt for baking, grilling or steaming instead.
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Limit portions to 2-3 oz per serving. Too much protein overwhelms digestion.
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Slice thinly and chew well to ease stomach processing.
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Pair with bland carbs like plain rice, pasta or bread to soak up excess acid.
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Avoid rich sauces or gravies – stick to broths or tomato-based sauces.
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Stay hydrated by sipping water with meals and throughout the day.
With smart preparation and reasonable portions, you can keep ham on the GERD diet menu.
What Not to Eat With Ham if You Have Reflux
Certain food combinations make acid reflux worse. Don’t pair ham with:
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Spicy foods – hot sauce, chili, peppers.
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High-fat foods – buttery potatoes, creamy pasta, fatty gravy.
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High-fiber foods – raw veggies, beans, bran cereal.
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Cruciferous vegetables – broccoli, cabbage, cauliflower.
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Onions, garlic – common reflux triggers.
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Citrus fruits/juices – orange, grapefruit, lemon.
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Tomato-based sauces – limit to 1 tbsp per serving if tolerated.
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Chocolate – contains caffeine that relaxes the LES.
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Carbonated beverages – the bubbles expand the stomach.
When to Completely Avoid Ham
Some people with severe acid reflux may need to avoid ham if it’s a proven trigger. Eliminate ham if you have:
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Frequent or severe heartburn despite medication.
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Difficulty swallowing or throat tightness after eating ham.
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Excess mucus, hoarseness or cough triggered by ham.
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Nocturnal reflux or choking episodes after eating ham.
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Persistent symptoms when combining ham with other trigger foods.
Talk to your doctor if you experience any of these red flags after eating ham. A ham-free diet may be required to control severe acid reflux.
The Bottom Line
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Traditional ham is high in fat and sodium – both acid reflux triggers.
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Leaner cuts like deli ham and ham steak minimize fat and symptoms.
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Optimal preparation includes baking, grilling and steaming.
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Pair ham with gentle carbs and non-acidic fruits/veggies.
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Avoid known trigger foods like garlic, citrus and tomato sauce.
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Eliminate ham completely if you have severe, uncontrolled reflux.
With thoughtful choices and reasonable portions, you can likely include ham in an acid reflux-friendly diet. Listen to your body and adjust until you find a way to enjoy ham without heartburn.
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.
Acid reflux treatment and home remedy to stop symptoms
FAQ
Is cooked ham good for acid reflux?
Can you eat a ham sandwich with acid reflux?
What meats can I eat with acid reflux?
What deli meat is good for acid reflux?
Is oatmeal good for acid reflux?
Try a little the first time until you know if it works for you. Oatmeal is a whole grain and an excellent source of fiber. Oats also absorb stomach acid, making you less likely to experience acid reflux. A diet high in fiber has been linked with a lower risk of acid reflux. Other high fiber options include whole grain breads and brown rice.
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.
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).
What should I eat if I have acid reflux?
Foods to eat with acid reflux may include vegetables, lean meats, and healthy fats. You may find your symptoms improve if you avoid fatty and spicy foods, chocolate, and caffeine. Acid reflux and gastroesophageal reflux disease (GERD) involve acid backflow from your stomach into your esophagus. This can cause heartburn and other symptoms.