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Acid reflux is an incredibly frustrating experience, and a common one at that. Over 60 million Americans report having acid reflux at least once a month, and 15 million experience it daily. Acid reflux can be caused by a number of things, including overeating, smoking, obesity, and pregnancy. However, by tweaking your diet, you can prevent acid reflux flare ups or at least ease your symptoms. One aspect of our diet that often gets overlooked is the condiments and seasonings we use–while they seem like a rather insignificant part of your plate, using too much of the wrong ones could be making your acid reflux worse.
First of all, what exactly is acid reflux? Acid reflux is the act of stomach acid flowing backward up the esophagus, which irritates the esophageal lining and can lead to a number of uncomfortable symptoms, including chest pain, burning sensations in your chest, and difficulty swallowing. Because people with acid reflux are susceptible to esophageal irritation, eating foods that are strongly flavored, spicy, or acidic can amplify their symptoms.
Ketchup
Ketchup is a very common condiment found in pantries everywhere. However, it’s incredibly acidic--the tomato base is already acidic on its own, and during processing even more is added. While you may be tempted to add ketchup to your meals, it is better to avoid this doubly acidic condiment. On top of that, ketchup holds little nutritional value, so it’s better to just throw it out! In some contexts, consider swapping ketchup for fresh salsa as a less acidic, more nutritious alternative.
Hot Sauce
Hot sauce is a fixture in many peoples’ diets. From eggs to sandwiches to meats, it’s a condiment few want to part with. However, spicy foods are one of the worst things you can eat if you suffer from acid reflux and heartburn. Spicy foods stir up the acids in your stomach, and make them more likely to creep back up your esophagus, which is the source of acid reflux. Avoiding intensely spicy foods is your best bet when trying to heal acid reflux. If you don’t want to give up your spicy foods, we get it--the next best thing to do besides avoiding it altogether is minimizing the amount you eat. Cutting back on your spicy food intake can make a difference in acid reflux and reduce your symptoms.
Garlic and Onions
Much like ketchup and hot sauce, garlic and onions are very acidic, which could make acid reflux and esophageal inflammation worse. However, the important thing to focus on here is how you’re eating garlic and onions. Both are at their most potent when raw, so cooking them down before eating them may lower your risk of having symptoms when eating them. Avoid eating raw garlic and onions when you can, and similarly to hot sauce, eat them in smaller amounts. Try cooking with aromatics like celery root, bell peppers, or fennel as a good, reflux-friendly swap.
The important thing to note here is that acidic or spicy foods are typically the culprits of diet-induced acid reflux. Avoiding cooking with things that are highly potent, like ketchup, hot sauce, and garlic, is one way you can reduce your risk of experiencing acid reflux. Of course, if you do experience acid reflux, especially more than once a week, consult with your doctor to determine a more individualized treatment plan that meets your needs.
