Does oatmeal cause heartburn? Can you eat oatmeal for breakfast, lunch and dinner if you have heartburn?
Several foods, especially when eaten in large chunks can trigger heartburn or even worsen your condition altoghter but oatmeal isn’t one of them.
If you know little or nothing about oatmeal and heartburn, this guide was written with you in mind. So keep reading.
What is oatmeal?
Oatmeal is a type of porridge made from oats.
It is a popular breakfast dish and is known for its nutritional benefits.
Oats, on the other hand are a whole-grain cereal crop, commonly consumed worldwide.
You’ll also find them in different forms, such as rolled oats, steel-cut oats, or instant oats, which you can then use to make oatmeal.
What is heartburn and its symptoms?
Heartburn is a common symptom characterized by a burning sensation or discomfort in the chest area.
It is caused by the reflux of stomach acid into the esophagus, the tube that connects the throat to the stomach.
This condition is also known as acid indigestion or acid reflux.
Is oatmeal good for heartburn?
Yes, it is. Oatmeal has high fiber content that aids digestion and this is good for people with heartburn.
We’ll discuss more reasons in the next answer.
Why is oatmeal good for heartburn?
Oatmeal is often recommended as a soothing food for relieving heartburn and here are more reasons why oatmeal it is beneficial for heartburn:
Low acidity
Oatmeal is naturally low in acidity, which means it is less likely to trigger or worsen heartburn symptoms.
Foods that are highly acidic can aggravate the esophagus and contribute to heartburn discomfort, so consuming low-acidic foods like oatmeal can help reduce irritation.
High fiber content
Rich in dietary fiber, oatmeal is one of the few foods that contains the soluble fiber called beta-glucan.
This type of fiber can help absorb excess stomach acid and create a protective layer in the stomach, reducing the likelihood of acid reflux and heartburn.
Mild and bland nature
The mild and bland taste of oatmeal makes it easy on the digestive system.
It is less likely to cause irritation or stimulate excess stomach acid production, which can lead to heartburn.
The gentle nature of oatmeal also makes it a suitable choice for individuals with sensitive stomachs or acid reflux issues.
Satiety and weight management
Oatmeal is a filling food that can help promote satiety, which may be beneficial for individuals prone to overeating or consuming large meals.
Maintaining a healthy weight is important for managing heartburn symptoms since excess weight can contribute to increased pressure on the stomach and the potential for acid reflux.
Nutritional value
Want a nutritious breakfast option that provides essential vitamins, minerals, and antioxidants? Oatmeal is one to consider.
A part of the reasons is that consuming a balanced diet that includes nutrient-rich foods like oatmeal, can support overall health and reduce the risk of diseases associated with heartburn, such as obesity and heart disease.
A little disclaimer is that while oatmeal does not cause and can be helpful for individuals with heartburn, dietary triggers, and preferences can vary. So don’t neglect to see a doctor if heartburn symptoms persist or worsens.
How to prepare oatmeal for acid reflux
If you have acid reflux and want to prepare oatmeal in a way that minimizes potential triggers, here’s a recipe that you can follow:
Ingredients:
- 1/2 cup of old-fashioned rolled oats
- 1 cup of water or almond milk (if tolerated)
- 1 tablespoon of honey (optional)
- 1/4 teaspoon of cinnamon (optional)
- 1/4 cup of sliced bananas (optional)
Instructions:
- In a small saucepan, bring water or almond milk to a gentle boil.
- Stir in the rolled oats and reduce the heat to low.
- Cook the oats according to the instructions on the oatmeal package, usually around 5 minutes. Stir occasionally to prevent sticking.
- Once the oatmeal reaches your desired consistency, remove it from the heat.
- If desired, add a tablespoon of honey to sweeten the oatmeal. Keep in mind that some individuals with acid reflux may find honey to be a trigger, so adjust according to your tolerance.
- For added flavor, sprinkle 1/4 teaspoon of cinnamon on top of the oatmeal. Cinnamon is believed to have anti-inflammatory properties that may benefit individuals with acid reflux.
- If you like, add sliced bananas as a topping. Bananas are generally considered to be low in acidity and can be soothing for acid reflux.
- In addition, listen to your body and adjust the recipe as necessary to suit your need.
What should you eat and drink if you have heartburn?
If you have heartburn, there are several foods and drinks that you can incorporate into your diet to alleviate symptoms.
Here are some suggestions:
Oatmeal
Oatmeal is a great option for breakfast as it is filling and low in acidity.
It can help absorb excess stomach acid and provide relief from heartburn. Thankfully, Burger King has oatmeal as part of their breakfast menu incase you’re looking to eat out.
Ginger
It has natural anti-inflammatory properties and can help soothe the digestive system.
You can consume ginger in various forms, such as ginger tea or grated ginger added to meals.
Non-citrus fruits
While citrus fruits can aggravate heartburn due to their acidity, non-citrus fruits like bananas, melons, apples, and pears are generally well-tolerated and can provide essential nutrients and fiber.
Vegetables
Opt for non-acidic vegetables like broccoli, cauliflower, leafy greens, cucumbers, and asparagus.
They are generally easier on the stomach and can help alleviate heartburn symptoms.
Whole grains
Incorporate whole grains like brown rice, whole wheat bread, and whole grain pasta into your diet.
They contain high amounts of fiber and can help regulate digestion and reduce the risk of heartburn.
Lean proteins
Choose lean sources of protein such as skinless poultry, fish, tofu, and beans.
Avoid frying or cooking proteins in heavy sauces as they can trigger heartburn.
Low-fat dairy products
Opt for low-fat or fat-free dairy products like skim milk, yogurt, and cottage cheese.
These provide essential nutrients without excessive fat that can worsen heartburn.
Herbal teas
Chamomile tea, licorice tea, and peppermint tea can help soothe the digestive system and relieve heartburn symptoms.
However, be cautious with peppermint tea as it can relax the lower esophageal sphincter, and worsen heartburn.
Remember, triggers for heartburn can vary from person to person, so it’s important to pay attention to your body and identify foods that specifically trigger your symptoms.
To add to what you now know, maintain a healthy weight, eat smaller meals, avoid lying down immediately after eating, and practice stress-reducing techniques to manage heartburn better.
If your symptoms persist or worsen, consult a healthcare professional for personalized advice.
More related questions
Is quaker oats good for acid reflux?
Yes, it is. Quaker oats are a good source of fiber and it promotes regularity.
What is the best oatmeal for acid reflux?
Tropical oatmeal. This oatmeal is very effective in reducing symptoms of gastroesophageal reflux disease (GERD), and does not cause heartburn.
What are the worst foods for heartburn?
Alcohol, bread, caffeine. Other foods to avoid are spicy foods, carbonated beverages, and chocolate.
Can you eat oatmeal at night if you have acid reflux?
Yes, you can. Oatmeal is unlikely to trigger your symptoms of heartburn so you can eat it as part of your late-night meal.
Conclusion
We can all agree that oatmeal doesn’t cause, but rather is good for heartburn.
It is also easy to prepare, smooth to digest and less likely to trigger any underlying issue.
What’s even more interesting is that in this guide we added other drinks and foods that can help you manage heartburn better. Such foods include ginger-tea, non-citrus fruits and vegetables.
We also recommend that where heartburn symptoms persist and worsen, you should see a doctor immediately.
Thanks for reading.
