Acid Reflux on Keto: How to Stop Acid Reflux on Keto
People often think of professional-looking weight loss and improved general health and fitness when they think about the ketogenic diet, particularly those on a diet who are obese.
Acid reflux is a hidden risk associated with this high-fat, low-carb diet that many unwary keto-ers might not be aware of.
While the ketogenic diet can be quite healthy for you, you will find that you’re more susceptible to heartburn and acid reflux, especially if you have a hiatal hernia.
In this article, I will outline the relationship between keto and acid reflux, the various causes of acid reflux while on the keto diet, and measures recommended by a registered dietitian to ensure you handle acid reflux on the keto diet.
The relationship between gastroesophageal reflux and the ketogenic diet has not been fully elucidated yet.
Some people have attributed the problem to the excess fat content in ketogenic diets, saying that the fat makes the muscles in the lower esophagus relax, thereby allowing the acids in the stomach to flow back into the esophagus and cause irritation (1).
However, some of the foods you consume under the ketogenic diet, such as dairy, fried foods, and processed meats, are likely to trigger acid reflux and should be avoided for a healthy keto lifestyle (2).
Avoiding these types of foods may help alleviate the signs of acid reflux-related symptoms.
The contribution of the following acidic foods to the control of acid reflux is clearly evident, particularly for people with acid reflux-related symptoms, including those on a diet that are obese.
To prevent the occurrence of acid reflux when in keto, it is recommended to eat small meals slowly, drink plenty of water, and not overload yourself with fats at a given time, meal; this will likely cause acid reflux, and also avoid foods that trigger the condition, such as dairy products and processed meat.
Instant Pot Cookbook: Keto Diet And Heartburn Relief
You can take a variety of steps to reduce your risk of experiencing heartburn when following the ketogenic diet:
Refined foods and products made from processed foods, especially snacks and fried foods rich in fats, should be restricted because they contain hard-to-digest substances.
It will be valuable to shift from having huge meals to taking smaller meals at various times of the day to promote wellness and reduce acid reflux-related symptoms.
Avoid foods and drinks that cause stomach acidity, and try to drink plenty of water as often as possible to manage acid reflux symptoms.
Last but not least, you should have plenty of fiber vegetables; hence, take foods like broccoli and Brussels sprouts that would help minimize the inflammation of the digestive system and promote overall wellness.
As such, you should be able to reduce acid reflux and heartburn while at the same time gaining other benefits of ketogenic diets.
Living With and Treating Acid Reflux on the Ketogenic Diet
Drinking water must also be limited when following the ketogenic diet, though portion control is also important.
This is because a large amount of liquid in your food will wash away the hydrochloric acid and enzymes that aid in digestion, hence causing acid reflux-related symptoms and indigestion.
It can also help produce more gas and air within the intestines, leading to bloating, cramping in the tummy, and other general symptoms that can cause heartburn.
Moreover, it occupies the volume of food in your stomach, thus making you feel full earlier than you should during your keto meal plan.
Indeed, to prevent the mentioned risks of reflux disease, it is possible to drink water between meals or take a few sips at a meal.
This way, you will benefit most from your nutrition without affecting your digestive system by causing acid reflux or reducing distal esophageal acid exposure!
Eat Fermented Vegetables
keto diet fermented vegetables are suitable for the consumption of probiotics from fermented foods while on the keto diet.
Thus, fermented vegetables contain good bacteria that enhance digestion, decrease inflammation, and strengthen immunity, which can significantly reduce distal esophageal acid and aid in reducing acid reflux symptoms (3).
They also supplement other vitamins and minerals during your time on the keto diet plan for your benefit.
Furthermore, these vegetables are often soaked in flavor and could help give an extra burst of flavor to any dish.
Fermented vegetables are also recommended, but one must be careful when purchasing them to ensure they are suitable for a keto meal plan (4).
Most brands contain preservatives or other substances that, when ingested, will defeat the diet.
Fermented vegetables can be incorporated into salads, tacos, soups, stews, stir-fries, or any dishes in which you can incorporate small pieces.
Stay Upright After Eating
In essence, one of the best ways of avoiding acid reflux symptoms while on a keto meal plan is to remain standing after a meal.
During this position, the chance of stomach material washing up the lower esophageal sphincter causes symptoms of acid reflux to increase.
A peculiar sitting position allows avoiding spilling on the folds of the stomach, and its contents stay where they should, potentially reducing acid reflux-related symptoms.
Furthermore, eating in a sitting position for not less than 30 minutes after taking a meal aids in the digestion of the food and can reduce instances of developing acid reflux.
It is also wise to avoid certain activities immediately after eating, such as exercises that insist on bending over or inflexible activities that demand much effort, to prevent acid reflux symptoms.
This can be a cause of low production of stomach acid and chutes carrying little content to be forced up the esophagus, particularly in people with acid reflux.
Not lying down immediately after meals is another recommendation for a keto meal plan to decrease the incidence of acid reflux and its symptoms (5).
To Conclude
Therefore, acid reflux can be a frequent issue in people on ketogenic diet plans. However, here are some measures that can be taken to lessen the probability of making the reflux signs and symptoms worse.
Standing, eating, and other movements that involve bending over or applying a lot of force are considered important prevention parts in managing acid reflux disease, according to the Houston Heartburn and Reflux Center.
Thus, by learning what foods cause inflammation on a keto diet and practicing mindful eating, the body can get all the nutrients needed.
By using these practical dietary suggestions, people can attempt to stay away from situations that could trigger acid reflux, allowing them to stick to their preferred keto meal plan and maintain a healthy keto diet.
🔥 Ready to conquer acid reflux while staying keto? Try these expert tips today for a healthier, reflux-free lifestyle! 🌱
FAQs
What is acid reflux?
Heartburn is an ailment experienced when the stomach releases a mild acid that irritates the esophagus; sometimes, it is referred to as acid reflux.
What is the keto diet containing less than 20 grams of carbohydrates?
Low carbohydrate intake and high-fat content characterize a ketogenic diet, sometimes referred to as the "keto diet."
Is the keto diet capable of triggering acid reflux disease, particularly in obese individuals?
Of course, due to the high concentration of fats in the keto diet, the muscles at the lower section of the esophagus may be relatively weak, thus permitting stomach acids to regurgitate back into the esophagus and cause discomfort.
What can be some of the most likely causes of acid reflux while on the keto diet in people with acid reflux?
Some of the foods that you take when practicing the keto diet may also lead to acid reflux, such as dairy products, foods fried in oil, and processed meats.
What steps can be taken in order not to experience acid reflux when on the keto diet for individuals with a diet that is obese?
Steer clear of candy bars, chips, and other foods high in fat and sugar, eat smaller meals throughout the day, stay hydrated, and consume more green veggies like Brussels sprouts and broccoli.
Allowable food in keto means one must avoid carbs. Can I eat fermented vegetables as part of a keto for acid reflux approach?
Indeed, fermented vegetables are also flexible and can be eaten as a perfect source of probiotics for fermented foods, even while following a keto diet for wellness in the U.S.
What should I do in order to avoid developing acid reflux on keto?
Avoiding highly processed snack food, decreasing fried and fatty or high-fat content foods, eating several small meals a day, and increasing water intake can further control acid reflux.
After eating, what should I not do to avoid the occurrence of acid reflux and maintain a healthy keto diet?
Avoid activities that put one in a position where one has to bend over or work physically right after a meal since this pushes the low stomach acid and its contents up to a person’s esophagus.
As a restrictive meal plan, the ketogenic diet has certain guidelines that include the rationing of fluids when eating.
By so doing, the end result is still indigestion because body enzymes are washed away by excess liquids consumed together with fatty food. It can also lead to more gas and air in the intestines, swelling or bloating, and pain in the stomach, which are common acid reflux-related symptoms.
Is it possible for the keto diet to have advantages for the body despite the fact that it sometimes causes acid reflux, especially for those with GERD symptoms?
Among the many advantages of the ketogenic diet are weight control, improved blood sugar and cholesterol levels, and a significant reduction in acid reflux-related symptoms. And that is why even people on a diet still stand to benefit from taking some measures to curb acid reflux.
Related Studies
1. Title: The Role of Diet in the Development and Management of Gastroesophageal Reflux Disease
This study discusses how high-fat diets may exacerbate GERD symptoms, although evidence regarding the specific impact of fat content on lower esophageal sphincter (LES) relaxation remains mixed.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6702398/
2. Title: Are Lifestyle Measures Effective in Patients With Gastroesophageal Reflux Disease?
This clinical trial found no significant differences in acid sensitivity or reflux episodes between patients receiving lipid infusions and those receiving saline, suggesting that fat intake does not significantly impact GERD symptoms.
Link: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292
3. Title: Probiotic Supplementation for the Treatment of Gastroesophageal Reflux Disease: A Systematic Review
This systematic review highlights the potential benefits of probiotics in reducing GERD symptoms and improving esophageal inflammation, indicating a positive role for fermented foods.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
4. Title: Meal Timing and Portion Control in Managing Gastroesophageal Reflux Disease Symptoms
This study examines the effects of meal timing and portion sizes, concluding that smaller, more frequent meals can help manage GERD symptoms effectively.
Link: https://journals.lww.com/jcge/Abstract/2019/06000/The_Effect_of_Meal_Timing_on_Gastroesophageal.12.aspx
5. Title: The Impact of Posture on Gastroesophageal Reflux Disease Symptoms
Research indicates that maintaining an upright posture after meals can significantly reduce GERD symptoms by minimizing reflux episodes.
Link: https://journals.lww.com/ajg/fulltext/2017/07000/The_Impact_of_Posture_on_Gastroesophageal_Reflux.12.aspx
