It’s hot outside, but that doesn’t mean you have to get heartburn when you eat foods that are in season.
It’s hot outside, but that doesn’t mean you have to get heartburn when you eat foods that are in season.
When you eat at a family picnic, come home, take a shower, and lie down, do you ever feel a burning pain in your chest and acid slowly making its way up your throat like a red-hot snake? These are signs of heartburn, which can be very dangerous!
Rodger A. Liddle, MD, a professor of medicine and gastroenterologist at Duke University, tells WebMD that many popular foods at cookouts, like citrus, tomatoes, barbecue, and drinks or beer, can make acid reflux worse but don’t “cause” it.
More than 60 million adults experience heartburn at least once a month. Its believed that more than 15 million Americans suffer from it daily.
Although it has become the staple of commercials and sitcoms, heartburn can limit activities and productivity. If you have heartburn while you’re lying in the dark or during a long meeting in the afternoon, it’s not a joke. In its most severe forms it can eat away at the esophagus, which can lead to esophageal cancer.
To digest food, the stomach is flooded with acid. A sphincter muscle lies between the esophagus and the stomach. It opens to let food into the stomach but closes again to stop stomach acid from going back up the throat. If this muscle gets weak or doesn’t work right, stomach acids can back up into the esophagus and burn it, which is what heartburn feels like.
Liddle says that the body tries to fight this with both the sphincter and saliva, which is acidic. But sometimes these mechanisms are overcome by circumstance. Some factors that make heartburn more likely:
BBQ pulled pork sandwiches are a classic summer favorite. But for those suffering from GERD (gastroesophageal reflux disease), heartburn and indigestion may be an unwelcome side effect.
The high-fat pork, acidic BBQ sauce, and starchy white bread bun are all potential triggers for acid reflux. However, with a few modifications, you may be able to enjoy pulled pork in moderation.
In this article, we’ll break down the links between BBQ pulled pork and GERD. We’ll also provide tips for eating this summertime favorite more comfortably with acid reflux.
What is GERD?
First, let’s quickly recap what GERD is GERD stands for gastroesophageal reflux disease It’s a chronic form of acid reflux that occurs when stomach acid frequently flows back up into the esophagus. This causes irritation and painful symptoms like heartburn, regurgitation, coughing, and sore throat.
GERD affects around 20% of the American population. It’s often triggered by lifestyle factors like diet, obesity, smoking, and alcohol use. Acid reflux is also more common as we age, usually developing in people over 50.
While anyone can get occasional reflux those with GERD experience symptoms at least twice weekly. Let’s look at why BBQ pulled pork may be problematic for GERD.
Why Can BBQ Pulled Pork Trigger Reflux?
A few aspects of pulled pork make it a potential trigger food
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High-Fat Meat – Pork shoulder is a fattier cut of meat. Fatty foods delay stomach emptying, increasing pressure and the risk of reflux.
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Sugary, Acidic BBQ Sauce – Most BBQ sauces contain ingredients like ketchup, vinegar, and spices that can loosen the esophageal sphincter and irritate the lining.
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White Bread Bun – Refined white bread is quickly broken down into sugars, adding to reflux. Fiber-rich whole grain buns are gentler on digestion.
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Large Portions – Overeating places excess pressure on the stomach, forcing contents upwards. Moderation is key with pulled pork.
So in what ways can you still enjoy BBQ pulled pork with GERD? Let’s go over some tips.
Tips for Eating Pulled Pork with GERD
With a few modifications, you can make BBQ pulled pork more reflux-friendly:
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Choose Leaner Pork – Opt for loin or tenderloin instead of fatty shoulder. Remove excess visible fat before cooking.
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Make Your Own Sauce – Create a mild, low-acid sauce with ingredients like honey, maple syrup, chili powder, tomato paste, apple cider vinegar, and pumpkin puree.
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Use a Whole Grain Bun – The fiber will help slow digestion and reduce blood sugar spikes. Look for whole wheat or multigrain.
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Add Veggie Sides – Pair it with reflux-friendly veggies like broccoli, green beans, or a mixed salad.
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Watch Portions – Keep portions small, maybe a half or quarter sandwich instead of a whole.
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Avoid Other Triggers – Steer clear of alcohol, caffeine, citrus, chocolate, etc.
With small adjustments, you can satisfy your pulled pork craving without too much discomfort.
Healthier BBQ Pulled “Pork” Alternatives
If pork is still too problematic, get creative with substitutions:
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Pulled Chicken or Turkey – Use lean white meat seasoned with spices and sugar-free BBQ sauce.
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Pulled Jackfruit – Shredded jackfruit mimics pulled pork well. Season it the same way.
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Portobello Mushrooms – Grill flavorful portobellos on the bbq brushed with sauce.
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Eggplant or Zucchini – Roast and shred either vegetable, then mix with BBQ spices.
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Beans – No meat needed! Make your own bean-based pulled pork.
With an open mind, you can fulfill that pulled pork craving in ways gentler on your stomach.
Lifestyle Changes to Reduce GERD Symptoms
While diet plays a key role, other lifestyle factors impact GERD too:
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Achieve or maintain a healthy body weight. Excess fat increases pressure on the esophageal sphincter.
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Quit smoking and limit alcohol. Both relax the sphincter muscle, increasing reflux risk.
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Don’t eat within 3 hours of bedtime. Lying down makes reflux more likely. Allow time for digestion first.
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Wear loose-fitting clothing. Tight clothes add extra pressure on the stomach.
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Manage stress levels through relaxation techniques. Stress and anxiety negatively impact digestion.
Along with dietary changes, these tips can provide greater relief from GERD discomfort.
When to See a Doctor About GERD Symptoms
Occasional heartburn after eating trigger foods is normal. However, if you experience the following, talk to your doctor about possible GERD:
- Frequent heartburn more than twice per week
- Bitter, acidic taste in the mouth
- Difficulty swallowing or pain with swallowing
- Unexplained coughing or wheezing
- Disruptive heartburn that affects sleep or quality of life
Left untreated, GERD can lead to complications like esophageal ulcers or scarring. There are various medical treatments available to reduce acid production and heal irritation.
While you can manage mild GERD through diet, don’t hesitate to seek professional treatment for more stubborn symptoms.
The Bottom Line – Enjoying BBQ Pulled Pork with GERD
GERD makes enjoying classic comfort foods like BBQ pulled pork challenging. However, with a few smart adjustments, you can satisfy your craving without going overboard on the antacids.
Stick to smaller portion sizes of leaner pork, make your own mild sauce, and pair it with gentle sides. Lifestyle changes like losing excess weight and managing stress are also key.
While everyone’s reflux triggers vary, the tips in this guide will help you find the right balance. With some care and awareness, you can still indulge in delicious pulled pork sandwiches during barbecue season. Just be sure to listen to your body and avoid foods that cause discomfort.
Foods That Trigger Heartburn
WebMD talks to Elaine Magee, MPH, RD, author of Tell Me What to Eat If I Have Acid Reflux and the new DVD The Heartburn-Friendly Kitchen. She says that different foods cause acid reflux in different people.
“People tend to know,” Liddle says. “They will say, I get heartburn every time I eat pizza.”
Some real culprits that turn up time and time again are:
- Fatty meats and deep-fried foods stick around longer, giving acid more time to move around.
- Citrus
- Chocolate
- Peppermint
- Excessive alcohol consumption
- Tomato products (salsa, catsup)
- Colas and coffee (caffeine and carbonation are both suspect)
- Orange juice
Some of these weaken the hold of the sphincter, while some scratch at irritation that is already there.
Other foods can bloat your stomach and force the acid back up your throat. These include carbonated beverages.
It’s best not to eat greasy foods or foods that are already very acidic.
So What Can You Eat for a Heartburn-Free Cookout?
The key to enjoying cookouts is to know what foods agree with you, Magee says.
- If grease bothers you, stick with grilled foods or vegetables.
- Do not use tomatoes in your salads. Instead, add carrots, beans, jicama, or other milder vegetables.
- Magee says burgers are fine, but choose the leanest cuts and top them with guacamole or something else that isn’t as sour as catsup.
- If carbonated drinks keep you up at night, drink iced tea instead.
- If you don’t like Margaritas, drink less of them or switch to a strawberry one.
- Watermelon can be acid-producing. Consign it to a mixed-fruit salad only.
- Eat smaller portions. Your stomach detects large amounts and pumps out more acid.
The Greatest BBQ Pork Sandwich (American BBQ vs Korean Style)
FAQ
Can you have BBQ while on GERD?
What kind of sandwich can I eat with GERD?
Can you eat pork if you have GERD?
Can I eat BBQ ribs with acid reflux?
Can Gerd trigger roasted pork?
Seared Sweet and Savory Pork – The marinade contains white wine vinegar, but the roasting should soften the acidity enough to make it safe for those with GERD. Sweet Potato Stew with Maple Roasted Pork – No specific GERD triggers.
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.
What is in a pulled pork sandwich?
A pulled pork sandwich consists of tender pulled pork bathed in smoky BBQ sauce. It is topped with a crisp and zesty slaw and crispy jalapeno. All of this is served in between soft, warm brioche buns!
How to make a BBQ Pulled Pork Sandwich?
To make a BBQ Pulled Pork Sandwich, set up a station with buns and tender pulled pork. Arrange the tangy slaw alongside. Allow your guests to assemble their own sandwiches while you relax. The slow cooker does most of the work, ensuring stress-free entertaining without compromising on flavor.