Find out what foods and drinks in the fall make acid reflux symptoms scarier and which ones keep the burn away.
A freshly baked apple cider donut and a pumpkin spice latte while pumpkin picking on the weekend are the perfect ways to enjoy fall. But when heartburn strikes, it could turn your spooky season trip to the farm into an extra-frightful one. Some popular fall foods can give you heartburn. Here are some foods that are good for people with heartburn.
I love cooking up a beautiful salmon fillet for dinner. It’s packed with protein, omega-3s, and nutrients But on occasion, I’ll notice that eating salmon seems to give me heartburn and indigestion If you’ve experienced the same thing, you may be wondering – why does salmon cause acid reflux for some people? Let’s explore some potential reasons.
It’s Naturally High in Fat
One of the prime sources of calories and richness in salmon is its high fat content. A 4-6 oz salmon fillet contains about 5-8 grams of fat, mostly heart-healthy omega-3s. But for some people, high fat foods can trigger acid reflux.
Fat takes longer to digest compared to carbs or protein. As fat stays in the stomach, it makes the stomach make more acid to break it down. That acidic mixture can back up into the esophagus and make you feel like you’re on fire.
Salmon has a lot of fat overall, and compared to other fish and seafood, it has a lot of saturated fat. The saturated fat can be especially slow to digest.
Now the fattiness of salmon can also be beneficial, since protein and fat keep you feeling full. But for acid reflux sufferers, it’s a double-edged sword.
Salmon Contains Triggers Like Pepper and Lemon
Salmon is very versatile to cook and can be seasoned in endless ways. Some of the most popular ways to prepare salmon also happen to be acid reflux triggers.
For example, salmon is often coated with cracked black pepper before cooking And it’s commonly served with a squeeze of fresh lemon juice
While delicious, both pepper and citrus are common heartburn culprits. Black pepper can irritate the esophageal lining. Acidic foods like lemon juice tend to instigate acid reflux symptoms.
So if you’re prone to acid reflux, going easy on the lemon and pepper or avoiding them on salmon may help.
It May Be The Cooking Method
How you cook the salmon makes a difference too. Frying, sautéing, or roasting with oil can all increase the fat content, compared to healthier cooking methods like baking, broiling, or grilling.
Higher fat cooking methods can worsen acid reflux. Opt for dry cooking techniques to keep the fat content a bit lower.
Breading or battering salmon before cooking also introduces more fat and carbs, which are common triggers. The breading gets soggy and may sit heavy in the stomach.
For less reflux risk, avoid fried preparations or thick batters. Lightly season and bake, broil, or grill instead.
Your Portion May Be Too Large
When eating a healthy, nutritious food like salmon, it’s easy to overload your plate without realizing it. A huge 8-12 ounce salmon steak may simply be more than your digestive system can handle comfortably in one sitting.
Large portions of any food can overwhelm the stomach and lead to acid reflux. Try scaling back your salmon portions to 4-6 ounces and see if smaller amounts are better tolerated.
If you’re consuming salmon multiple times a week, even 4-6 ounces per meal may be too much if you’re prone to heartburn. Consider cutting back your salmon intake to just once or twice a week.
It May Be An Allergy Or Sensitivity
In some cases, acid reflux after eating salmon could signal a food allergy or sensitivity versus a standard case of dietary-induced heartburn.
Seafood allergies tend to be more common in children but can occasionally occur in adults too. Symptoms like hives, swelling, cramping, nausea, or wheezing point to an allergy.
An intolerance or sensitivity is more likely with symptoms mainly focused on the GI tract like heartburn, indigestion, gas, and diarrhea.
If you suspect an allergy or intolerance, it’s wise to get tested and avoid salmon if indicated. Talk to your doctor if salmon repeatedly causes severe or adverse reactions.
Tips To Prevent Salmon Heartburn
While you may not have to fully avoid salmon if it triggers acid reflux, you can try some modifications to ease symptoms:
- Stick to 4-6 ounce portions of salmon max per meal
- Limit salmon intake to just a few times per week
- Opt for wild-caught salmon which has less fat than farmed
- Choose cooking methods like grilling, broiling, baking, or poaching
- Skip battering or frying salmon to reduce fat
- Go easy on lemon, pepper, and other acidic seasonings
- Have salmon for lunch instead of dinner to allow better digestion
- Take antacids if you experience any heartburn after eating it
Making some simple tweaks to your salmon prep and portions may help you continue enjoying it without the unpleasant side of acid reflux. But if problems persist, don’t hesitate to check with your doctor.
For those with chronic acid reflux, it’s key to pinpoint your unique triggers. While delicious, salmon and other high-fat foods may exacerbate reflux for some people. Focus on identifying your problem foods and making any needed substitutions.
What fall foods and drinks trigger acid reflux?
Apple cider donuts. These sweet dough circles rolled in sugar and spice are hard to say no to, but they are not good for you when it comes to giving you heartburn. Fatty and fried foods contain all the hallmarks for causing heartburn. Going through heartburn and indigestion could happen if you eat too many fried foods that are high in fat. During certain times of the year, these baked goods are often heavily processed and have a lot of refined sugar, which can cause acid reflux.
Pumpkin spice lattes. There’s nothing simple about this fall favorite, which could be more of a trick than a treat for people who have heartburn. Caffeine itself can cause heartburn, but added spices like cinnamon and clove are also known to make reflux symptoms worse. Processed foods and drinks that are artificially colored and flavored can make your stomach upset and make your stomach make more acid.
Chocolate lovers beware! This indulgent and popular autumn-time sweet is a heartburn-causing culprit. Chocolate has cocoa powder inside it, which is acidic and high in fat. This can cause heartburn and acid reflux. Chocolate also contains caffeine, which triggers heartburn.
Spicy beef chili. When it’s cool outside in the fall, there’s nothing better than a warm bowl of chili. If you want to eat this popular fall dish, you might want to think twice because it is very spicy and could give you heartburn. People who get heartburn or acid reflux often eat spicy foods, which are often made with ingredients like hot peppers. Peppers have a neurotoxin called capsaicin that has been shown to make digestion go more slowly and cause acid reflux.
Citrus sangria. You should spend time with the people you love during the holidays, but don’t get too close to this popular drink or you could get burned. Wine is highly acidic and contains alcohol that can trigger acid reflux. Acidic foods such as citrus fruit are common triggers for acid reflux because they stimulate stomach acids. Two things that can make heartburn worse: the alcohol in the wine and the citrus in the orange Alcoholic drinks, like wine, make the seal between the stomach and throat weaker. This makes it easier for stomach acid and food to move up into the esophagus.
Buttery garlic and onion mashed potatoes. Even though this cozy side dish tastes great on a cool fall day, it can give you extra heartburn. Garlic has an active ingredient called allicin that makes the stomach acid rise, so eating too much of it can cause acid reflux. Onions also stimulate acid production in the stomach, which is likely to cause heartburn and reflux. Please pass the butter! Adding a lot of butter to mashed potatoes makes them tastes even better and creamier. Unfortunately, this tasty high-fat additive comes at a high cost. Heartburn. Fatty foods such as butter and certain vegetable oils increase the risk of heartburn.
Talk to your primary care doctor about ways to avoid getting heartburn sometimes so you can eat the foods you like in moderation. See a gastroenterologist if you experience heartburn regularly and:
- Have a family history of gastrointestinal conditions
- Have swallowing issues or weight loss
- Acid reflux does not go away from diet changes
What Eating Salmon Every Day Does To Your Body
FAQ
Does salmon cause acid reflux?
Why does salmon upset my stomach?
What food will neutralize stomach acid?
Is salmon good for acid reflux?
However, one of the most notable nutritional benefits of salmon for individuals with acid reflux is its omega-3 fatty acid content. Omega-3 fatty acids are a type of polyunsaturated fat that are considered essential because they cannot be produced by the body and must be obtained through diet.
Why do onions cause heartburn?
Onion, when eaten raw, relaxes the sphincter. Because it has a high fiber content, it promotes fermentation in the stomach and can cause heartburn.
What foods cause heartburn?
Spicy foods, citrus, tomato sauces, and vinegar, which may intensify heartburn. Chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol, which are all common heartburn triggers. If you eat any of these foods regularly, try eliminating them to see if doing so reduces your reflux. Then you can try adding them back one by one.
How do I prepare a salmon dish for acid reflux?
To prepare a salmon dish that is gentle on the digestive system, consider incorporating ingredients that soothe acid reflux symptoms. Lemon juice, ginger, garlic, and herbs like parsley and dill can add flavor without triggering reflux. Be sure to use them in moderation and adjust to personal tolerance.