If eating a big burrito at Chipotle has ever given you a painful burning sensation in your chest or throat, you’re not the only one. The American College of Gastroenterology says that about 60 million Americans have heartburn, also known as acid reflux, at least once a month.
To fight back, most of us simply pop an antacid and go on with our day. Do you ever notice that your symptoms come back sometimes after taking medicine for them, even after a TUMS? And other times, the medicines work fine? If you said “yes,” it’s probably because of what you ate after self-medicating.
The National Institutes of Health say that some foods make heartburn and acid reflux worse by bringing more acid into the stomach and up into the esophagus. This makes you feel even worse.
Reflux is very painful and can hurt the esophagus over time, so it’s important to know how to spot these sneaky causes of heartburn so you can stop it in its tracks!
If you get acid reflux after a snack in the afternoon, you should stay away from burgers, meatloaf, and other beef-based foods at dinner. The reason: beef tends to be high in saturated fat, which tends to linger in the stomach. The longer food stays in the stomach, the more likely it is that symptoms will appear, says Sarah Koszyk, MA, RDN, author of 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin.
Koszyk recommends buying a leaner cut of meat or fat-free ground beef if you have to have beef. “Portion size also matters so skip the one pound burger and go for the quarter pound,” she adds.
For the over 60 million Americans suffering from gastroesophageal reflux disease (GERD), worrying about which foods may trigger painful flare-ups is an everyday challenge. Meat is often cited as a common culprit for increasing acid reflux. But does that apply equally to all types of meat? What about more affordable and versatile options like ground beef?
Ground beef is a dinner table staple, but GERD sufferers wonder if it should be off the menu. While research confirms that red meat tends to aggravate acid reflux, not all meats affect it the same. Understanding which cuts of beef are more likely to cause issues enables making informed choices to prevent flare-ups.
How Acid Reflux Occurs
To understand if ground beef worsens acid reflux, it helps to first review how GERD develops. Acid reflux happens when stomach acid leaks back up into the esophagus.
Normally, the lower esophageal sphincter muscle prevents food and acid from coming back up after swallowing. But in GERD, this muscle relaxes improperly or weakens, allowing stomach contents to reflux upwards
This acid irritates the esophageal lining, causing unpleasant symptoms like heartburn, regurgitation, coughing, and difficulty swallowing Reducing triggers that increase stomach acid levels is key to preventing GERD flare-ups.
Meat and Acid Reflux Risk
So does eating meat increase acid production and reflux? Studies confirm that higher intake of meat – particularly red meat – is associated with greater GERD risk
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A 2017 analysis found the highest meat intake was linked to a 68% higher likelihood of reflux esophagitis.
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Frequent red meat consumption correlated to over twice the risk of Barrett’s esophagus in one study.
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Data from large cohort studies indicates higher red meat intake increases symptomatic GERD.
This implies something in red meats may stimulate stomach acid secretion and aggravate reflux. But what factor specifically? Let’s explore further.
Fat, Not Protein, Impacts Acid Reflux More
If acid reflux was solely based on the protein content of meat, you’d expect all high-protein foods to be problematic. However, research reveals this is not the case:
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Multiple studies show high protein intake alone does not increase GERD risk.
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Lean white meat chicken and fish are associated with minimal impact on reflux, despite being high in protein.
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Non-meat sources of protein like eggs, legumes, nuts and seeds do not tend to significantly worsen GERD.
This indicates the protein itself is not the main issue – the fat content plays a bigger role. This helps explain why fatty red meats commonly trigger more acid reflux than leaner options.
Not All Meats Are Equal for Acid Reflux
Studies show saturated fat and cholesterol in food stimulate increased stomach acid production. This explains why high-fat red meats and processed deli meats are frequent heartburn triggers, while lean poultry and plant proteins are less problematic.
When it comes to common red meats, different types compare as follows:
Ground Beef and Acid Reflux
- Moderate in saturated fat and cholesterol
- Fat content varies widely by leanness (90% vs 80% lean)
- Extra ingredients may also impact reflux response
Steak and Acid Reflux
- Fat content depends on cut: tenderloin is leaner than ribeye
- Marinades, rubs and cooking method influence effects
- Leaner grilled forms may be better tolerated
Organ Meats and Acid Reflux
- Very high in cholesterol (liver and kidneys)
- Contain saturated fat and other reflux-provoking factors
- More likely to cause flare-ups than muscle meats
Deli Meat and Acid Reflux
- Salt, seasonings and preservatives boost risk
- Includes bologna, salami, bacon, sausage, ham
- Opt for low-fat versions to minimize triggers
Best Meat Options for Acid Reflux Diets
Those prone to reflux can prevent flare-ups by choosing meat carefully:
- Favor skinless chicken breast, fish, seafood, nuts and eggs more often
- Select the leanest cuts of beef and pork possible
- Limit portion size to 4-6 ounces
- Avoid breaded, fried or processed deli meats
- Balance meats with low-fat plant proteins like beans and lentils
Being picky about meat intake while emphasizing vegetables, fruits, whole grains and plant-based proteins can significantly impact acid reflux symptoms.
Tips for Handling Ground Beef with Acid Reflux
For those who don’t want to eliminate ground beef fully, these tips can help enjoy it safely:
- Look for 90-95% lean to minimize fat
- Limit portion size to a palm-sized patty or 4-6 ounces
- Avoid adding extra oils, butter, or creamy sauces
- Balance with non-citrus fruits and vegetables
- Don’t consume it right before bedtime
While occasional lean ground beef may be tolerable, greasy burgers and tacos will likely trigger unpleasant symptoms.
Should You Avoid Ground Beef for Acid Reflux?
Research clearly confirms a correlation between frequent red meat intake and increased GERD risk. So those prone to acid reflux issues should be cautious with red meat.
However, no one food alone causes reflux – other factors like obesity, hiatal hernia, and low esophageal sphincter pressure play key roles. A diet focused on lean proteins, fruits, vegetables, and healthy fats may matter more for acid reflux prevention than avoiding meats altogether.
Lean ground beef a few times a month may be fine for many reflux sufferers, especially in small portions with produce and whole grains. But emphasizing poultry, fish, plant proteins, and low-fat dairy overall is an evidence-backed approach to prevent acid reflux through diet.
Key Takeaways – Ground Beef and Acid Reflux
While no specific food cures or causes acid reflux alone, dietary choices can reduce or trigger flare-ups. Those prone to reflux can benefit by being selective regarding meat:
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Prioritize skinless poultry, fish, beans, nuts and eggs over fatty beef and pork.
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Select the leanest cuts possible and limit intake to 4-6 ounces per serving.
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Avoid breaded, fried and processed deli meat options.
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Balance meat with fruits, vegetables, whole grains and plant-based proteins.
With mindful menu choices, you can still occasionally enjoy a lean grass-fed burger or bunless taco without provoking heartburn. But emphasizing smart reflux-friendly alternatives to red meat provides the best odds of preventing symptoms.
Combining dietary changes with other lifestyle measures offers the most effective strategy for managing acid reflux. While not entirely off limits, minimizing intake of fatty red meats like ground beef is recommended as part of an overall GERD prevention plan.
Citrus Fruits & Juices
Typically wash down your antacid with a glass of OJ or grapefruit juice? Big mistake. “Citrus fruits like oranges, lemons, and grapefruits are acidic, so they can cause heartburn or make symptoms worse, especially when consumed on an empty stomach,” explains Alissa Rumsey MS, RD, CSCS.
Sad but true: your post-dinner chocolate fix is probably making your acid reflux symptoms worse. And yes, that holds true even if its the heart-healthy dark variety. As Koszyk explains, “chocolate is high in fat and has caffeine, which has been linked to acid reflux.” “If you really want chocolate, eat a small amount because fattening foods take longer to digest.” The longer the food stays in the stomach, the higher risk of getting reflux. When you feel better, don’t forget to read our guide to the best dark chocolate bars to make sure you choose the best one for your health and waistline.
After a bout of heartburn, chips are not your friend. According to Koszyk, the oils and high-fat content of chips can cause acid reflux and make symptoms worse if they already exist. “Watch your portion size and how fast you eat the chips, too. If you scarf them down quickly, they may sit in your stomach longer which can trigger additional reflux. “.
Raw Onion & Garlic
If youve recently popped a TUMS, consider telling your waitress to hold the onions. “Some people with heartburn find that it worsens with onion or garlic consumption. “A small amount of the food is usually fine, but eating more of it can make your heartburn worse,” says Rumsey. “It helps to keep a food log and write down what you eat and your heartburn symptoms to see if these foods affect you or not.” “.
If you were going to a happy hour after getting heartburn, you should either change your plans or just drink water. Rumsey says that drinking alcohol relaxes the lower esophageal sphincter. This makes it easier for the stomach acid to go back up the esophagus, making symptoms worse and starting new ones.
Advice from Eat This! If you’re out on the town after having heartburn, you shouldn’t just stay away from martinis and beer. Don’t drink carbonated drinks like soda. They can put pressure on the stomach and make acid come back up into the esophagus. And dont light up! Smoking can also make heartburn symptoms a lot worse. One reason for this is that nicotine is thought to relax the muscles in the lower esophagus that keep stomach acid in. But the fact that smoking also causes the mouth to make less spit also plays a role.
The trendy and popular kind of yogurt has healthy fats that can make you feel fuller and help your body absorb vitamins A, D, E, and K. But if you’ve recently been having heartburn problems, you shouldn’t be eating this. Lower esophageal sphincter can relax when you eat foods high in fat, like full-fat yogurt. This lets stomach acid back up into the esophagus. Very high-fat foods also delay stomach emptying, which can also contribute to reflux,” Rumsey explains.
Although spicy foods and high-fat foods can make heartburn worse, you might want to avoid eating buffalo wings if you’re having chest or throat pain. “Spicy foods can trigger acid reflux, but that doesnt mean spicy foods are out forever. Just be cautious if it irritates your stomach. Keeping a food journal can help determine which foods you eat cause uncomfortable symptoms,” says Koszyk. If you love wings, then you wont want to miss our revealing report about worst restaurant chicken wings—ranked!.
If you’ve recently felt that awful burning in your chest or throat, put that pint of ice cream back where it belongs: in the freezer. “Foods high in fat, like ice cream, cause the ring of muscles in the lower esophagus to relax. When that happens, acid can trickle up and cause a burning sensation, contributing to reflux,” explains Rumsey.
People tend to forget that baked goods like donuts, cookies, and brownies dont just have sugar. Many of them have tons of fat, too. Koszyk says that high-fat foods tend to cause heartburn and make symptoms worse because they take longer to digest. “If you think they might make you feel worse, it’s best to eat less, eat more slowly, or not eat them at all.” Even if you don’t have heartburn, you should still stay away from the worst cookies at the store! Dana Leigh Smith Dana has written for Women’s Health, Prevention, Reader’s Digest, and many other magazines.
Proven Tip to Improve GERD (Fix Heartburn now) 2024
FAQ
Is ground beef okay for acid reflux?
Does beef make acid reflux worse?
What kind of meat can I eat with acid reflux?
Are scrambled eggs good for acid reflux?
Can I eat beef if I have acid reflux?
If you have acid reflux, you should know that even healthfully-raised, grass-fed beef contains a good amount of fat. Fatty foods, as you now know, can cause the lower esophageal sphincter (LES) to become lax as they sit in your stomach, waiting to be digested.
Can one eat cheese if they have acid reflux?
If you have acid reflux it is not recommended to eat cheese, as it is high in fat, and fatty foods increase reflux.
Does grass-fed beef trigger acid reflux?
Grass-fed beef, which is healthfully raised, contains a significant amount of fat. Fatty foods can cause the lower esophageal sphincter (LES) to become lax as they sit in your stomach, waiting to be digested. A 3-ounce serving of 85% lean ground grass-fed beef contains 5 grams of saturated fat. If you suffer from acid reflux, this might be something to consider.
Can food cause acid reflux?
Food can cause acid reflux if the sphincter relaxes, allowing the food to push upward through the loosened opening. Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD, according to Ekta Gupta, M.B.B.S., M.D., a gastroenterologist with Johns Hopkins Medicine.