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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:
Pork is a staple meat for many people. But if you suffer from acid reflux, you may wonder if you need to cut pork out of your diet. The good news is that you can enjoy pork, even with acid reflux! You just need to be smart about how you prepare and eat it.
In this article, we’ll cover everything you need to know about eating pork with acid reflux. You’ll learn:
- How pork affects acid reflux
- Tips for preparing pork safely
- The best cuts of pork for acid reflux
- Reflux-friendly pork recipes
Let’s dig in!
How Does Pork Affect Acid Reflux?
Pork is high in fat, especially saturated fat. Foods high in fat take longer to digest which means more acid reflux. The fat can also relax the lower esophageal sphincter (LES) allowing stomach acid to rise up into the esophagus.
However, lean cuts of pork prepared properly can be a healthy choice. The key is moderation. Stick to reasonable portion sizes of 3-4 ounces. Avoid high-fat cooking methods like frying. And be mindful of your personal reflux triggers.
Tips for Preparing Pork Safely with Acid Reflux
Here are some tips to enjoy pork without it aggravating your acid reflux:
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Choose lean cuts like pork tenderloin, top sirloin, or center loin chop.
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Cook pork thoroughly to an internal temperature of at least 145°F.
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Opt for healthy cooking methods like grilling, baking, broiling, or poaching.
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Skip high-fat additions like cream sauces or gravies.
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Be mindful of reflux triggers like onions, garlic, or spicy seasonings.
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Avoid oversized portions. 3-4 ounces is a good serving size.
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Allow time after eating before lying down to reduce risk of reflux.
Best Cuts of Pork for Acid Reflux Sufferers
These lean cuts of pork are your best bets when you have acid reflux:
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Pork tenderloin – Extremely lean and tender. Roast, grill, or sauté.
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Pork loin chop – Has a lean eye of meat and minimal fat cap. Grill or broil.
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Pork sirloin roast – Leaner budget cut. Slow roast or braise for tenderness.
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Pork loin filet – Similar to tenderloin. Quick cooking for weeknights.
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Boneless center cut pork chops – Versatile chops with some fat cap to trim.
Stick to 3-4 ounce portion sizes of these leaner cuts of pork for the best results.
5 Delicious Reflux-Friendly Pork Recipes
You can still enjoy amazing pork dishes despite your acid reflux. Try these recipes:
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Baked Pork Tenderloin – Rub with herbs & mustard, roast with veggies.
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Ginger Peach Glazed Pork Chops – Quick pan-seared chops with a skillet sauce.
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Crockpot Salsa Verde Pork – Slow cook seasoned pork in salsa verde.
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Apple Cider Brined Pork Loin – Brining keeps this roast extra juicy.
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Hoisin Glazed Pork Meatballs – Baked bite-sized meatballs in a sweet & savory glaze.
Remember to opt for lean cuts, reasonable portions, and avoid fatty ingredients or cooking methods. Pay attention to personal triggers too.
Eating Pork in Moderation
The key to enjoying pork with acid reflux is moderation. Follow these guidelines:
- Stick to lean cuts like tenderloin or chop in 3-4 oz portions
- Cook thoroughly and use healthy cooking methods
- Skip high-fat ingredients like cream or cheese
- Be mindful of your personal reflux triggers
- Allow time for digestion before lying down
Final Tips for Managing Acid Reflux
Besides adjusting your diet, here are some other tips for managing acid reflux:
- Maintain a healthy weight
- Don’t smoke or drink alcohol
- Avoid tight clothing
- Manage stress levels
- Take antacids or acid reducers if needed
- Elevate head of bed to prevent nighttime reflux
The good news is you don’t have to fully give up pork if you have acid reflux. With some simple precautions, you can still enjoy the occasional pork dish as part of a healthy, well-rounded diet. Listen to your body and make any adjustments needed to fully enjoy pork without discomfort.
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.
Worst Foods to Eat with Acid Reflux (GERD, Gastroesophageal Reflux Disease) | How to Reduce Symptoms
FAQ
What meats can I eat with acid reflux?
Is pork ribs good for acid reflux?
What is the least acidic meat?
Can you eat pork if you have acid reflux?
If you have acid reflux, it’s recommended to choose leaner cuts of pork such as tenderloin or top sirloin and be mindful of any specific triggers in pork dishes. By making these changes, you can still enjoy pork as part of a healthy diet while managing your acid reflux symptoms. Is Pork Safe For Acid Reflux Sufferers?
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
Can you eat pork chops if you have Gerd?
Pork Chops with Savory Apple Compote – No specific GERD triggers. Pan-Seared Pork Chops with Savory Peach Marmalade – Contains red peppers and lime juice, but in amounts that should be safe for those with GERD. Pork Chops with Bourbon Pecan Sauce – No specific GERD triggers.
Is pork bad for heartburn?
High-fat meats like beef, pork, and lamb can stay in the stomach longer, increasing the likelihood of reflux. Fatty meats also have high levels of saturated fat, which is known to make heartburn worse. To reduce your overall saturated fat intake, opt for leaner cuts of pork such as tenderloin or top sirloin.