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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:
If you have gastroesophageal reflux disease (GERD), you know that food choices can either alleviate or exacerbate your symptoms. Ham is a tasty protein enjoyed on sandwiches, in scrambles, and more. But does it tend to trigger acid reflux?
This article will cover the impact of ham on GERD and provide tips for safely incorporating it into your diet.
What Is GERD?
GERD occurs when stomach acid frequently flows back up into the esophagus. This backwash of acid causes uncomfortable symptoms like a burning sensation in the chest, regurgitation and a bitter taste in the mouth.
While anyone can occasionally experience acid reflux, GERD is a chronic condition affecting around 20% of the US population (1).
Diet and lifestyle factors play a major role in GERD by affecting the functioning of the lower esophageal sphincter (LES). The LES is a ring of muscle at the bottom of the esophagus that normally stays tightly closed to prevent food and stomach acid from flowing upwards.
Certain foods beverages medications, smoking, and obesity can all relax the LES and provoke reflux.
Can Ham Trigger Acid Reflux Symptoms?
In general, fried, fatty, and heavily processed meats are more likely to cause problems for those with GERD.
Here’s a look at how the nutritional content of ham may impact reflux:
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High Fat Content: Ham contains significant amounts of fat, ranging from around 5–10 grams per 3-ounce (85-gram) serving depending on the type. Fatty foods may relax the LES and delay stomach emptying, increasing acid reflux risk (2, 3).
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Saturated Fat: Ham provides 2–4 grams of saturated fat per serving. Diets high in saturated fat are linked to more frequent GERD symptoms (4).
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Sodium: Ham tends to be very high in sodium, with over 400 mg per serving — up to 18% of the daily upper limit. Salt intake correlates with GERD severity (5).
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Nitrates/Nitrites: These preservatives are used to cure ham and other processed meats. Some research indicates they may relax the LES (6).
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Smoked/Cured: In general, smoked and cured meats are common reflux triggers, compared to fresh varieties (7).
So while ham hasn’t been directly studied, its high fat, salt, and processed meat content suggest it could exacerbate GERD for some people.
Tips for Including Ham in a GERD-Friendly Diet
Rather than fully eliminating ham, enjoy it in moderation by:
- Opting for low-sodium varieties
- Pairing it with non-citrus fruits and veggies to add fiber
- Serving it with healthy fats like avocado, olive oil, or nuts
- Avoiding very fatty forms like ham hocks or cured ham steak
- Limiting portion sizes to 1–2 ounces
- Skipping it if you have severe or frequent reflux flare-ups
You can also prepare ham in gentler ways less likely to provoke symptoms:
- Lightly grilled, baked, or roasted
- Added to omelets, frittatas or scrambled eggs
- Served cold on a salad or sandwich
- Diced into grain bowls
For sandwiches, pair ham with soft bread rather than crusty rolls or thick slices of dense bread that may be rough on your esophagus.
10 Tips to Prevent Acid Reflux
Aside from your diet, several lifestyle changes can relieve GERD symptoms:
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Lose excess weight if needed — obesity is a major risk factor.
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Avoid tight clothing that squeezes the stomach.
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Stop smoking and limit alcohol as these relax the LES.
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Don’t eat within 2–3 hours of bed. Go to sleep with an empty stomach.
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Raise the head of your bed 6–8 inches to use gravity to keep acid down.
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Loosen tight belts and bend appropriately from the hips, not the waist.
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Don’t lie down right after meals — stay upright.
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Eat smaller, more frequent meals rather than large ones.
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Avoid strenuous exercise for 2 hours after eating.
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Manage stress through relaxation techniques.
Speak to your doctor if lifestyle modifications don’t provide adequate relief. You may need prescription medication to better control acid production and GERD symptoms.
The Bottom Line
Ham is high in fat, sodium, and preservatives — all factors that may promote acid reflux. But with portion control and the right prep methods, most people with mild to moderate GERD can still incorporate some ham into an overall reflux-friendly diet.
Pay attention to your personal triggers and avoid any foods that seem to make your symptoms significantly worse, including ham. Focus on lean proteins, non-citrus fruits and vegetables, healthy fats, and whole grains instead.
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.
What Causes GERD?
FAQ
Can I eat a ham sandwich with GERD?
What meats are safe for GERD?
Is ham an acidic food?
What foods should I avoid if I have Gerd?
There’s no definitive list of foods to avoid in people with GERD, but certain items commonly result in symptoms for many people. They include the following: Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying.
What foods are safe to eat if you have Gerd?
Choosing food wisely is a key factor in minimizing the effects of GERD. Foods that are high in water (e.g., strawberries) and fiber (e.g., nuts and seeds) are some good choices to go for, along with root vegetables like carrots or potatoes.
What foods should I avoid if I have acid reflux?
A person with acid reflux may benefit from avoiding certain foods that worsen their symptoms, such as spices and fizzy drinks. Those who follow a diet that is high in whole grains, fruits, and vegetables may find their symptoms improve.
Can eating burgers cause Gerd?
GERD symptoms may be worse when you eat foods such as pizza, burgers, or wings. Fatty, spicy, or fried foods can slow down how the stomach empties. They can also cause the lower esophageal sphincter (LES)—the opening to your stomach—to relax, leading to acid reflux.