What Nuts Are Good for Acid Reflux?

Nuts are biologically defined as “dry single-seeded fruit with high protein and oil content depending on the type. They are usually enclosed in a leathery or solid outer layer” by the U.S. Forestry Service. Still, not all are good for acid reflux.

There are as many as 60-80 different types of nuts discovered. Some of them include-

  • Acorns
  • Almonds
  • Andean Walnuts
  • Baru Nuts
  • Beech Nuts
  • Betel Nuts
  • Black Walnuts
  • Blanco Walnuts
  • Brazil Nuts
  • Breadnuts
  • Bunya Nut
  • Butternuts
  • Cashews
  • Chestnut
  • Filberts
  • Gabon Nuts
  • Gingko Nuts
  • Hazelnuts
  • Jack Nuts
  • Kola Nuts
  • Lotus Nuts
  • Macadamia Nuts
  • Mongongo Nuts
  • Oyesternut
  • Padre Almond
  • Palm Nuts
  • Peanuts
  • Pecans
  • Pignoli Nuts
  • Pili Nuts
  • Pine Nuts
  • Pistachios
  • Red Boepple Nuts
  • Saba Nuts
  • Tiger Nuts
  • Water Caltrops

Most Nuts are beneficial for reducing acid reflux or heartburn because they contain vitamins, minerals, and fats. Some Nuts, on the other hand, due to their high-fat content, are tough to digest and aggravate heartburn. Choosing the right type among many options might seem tricky, but avoiding any further acid reflux is essential.

There is no quick modification plan for acid reflux, even though being patient solves this discomfort; in modern days, indigestion or gastroesophageal reflux is commonly diagnosed.

The most popular ‘nut snacks‘ are macadamias, pecans, pine nuts, pistachios, and walnuts.

acid reflux
Image source -unsplash

1. Diet in Acid Reflux

Acid Reflux is mainly caused when the Lower Esophageal Sphincter (LES) fails to prevent the backflow of stomach acid to the stomach into the throat, causing a burning burp and bad odour in the mouth.

This stomach acid plays a vital role in breaking down complex compound molecules into their simplest form so that the body can uptake these substances and function as and when required by the cell. This whole process is digestion.

Diet prompts acid reflux and determines its influence. Choosing a high-fibre, low-protein-fat, high-carbohydrate diet often speeds up digestion and avoids acid reflux.

2. Role of Nuts during Indigestion

Nuts are often known to provide nutrients to soothe the gut, which is beneficial for acid reflux. Nuts essentially contain bioactive compounds that reap great benefits for human consumption.

  • High Fiber Content: Many nuts are a great source of dietary fibre, which fastens digestion and empties the stomach quicker.
  • Alkaline Properties: Mild alkalinity is a predominant property of some nuts that shows action after being digested by the body. This counteracts the stomach acid and provides momentary relief.
  • Protein powerhouse: Proteins are often considered anti-inflammatories for easier digestion because their complex structural breakdown requires more energy sources. They are usually suggested to be eaten as a side diet, but the biggest factor is to stop overeating. The overeating often triggers acid reflux.
  • Healthy Fats: Nuts contain unsaturated long-chain fatty acids with single bonds that synthesize essential amino acids used up during the Krebs Cycle. These fats are called healthy fats, which are easy to break down and digest. They reduce bloating and ease the discomfort created by acid reflux.
  • Minerals: According to NCBI, nuts contain minerals like Na, K, Mg, Ca, Fe, Cu, Zn, and Mn.

2.1. Nuts to be Consumed during Acid Reflux

Popular nuts that deliver the promised nutritional value if consumed during acid reflux are:

  • Almonds: Factors like low-acid profile, healthy fat content, and bicarbonate production in the stomach boost healthy, long-lasting advantages and make it a neutralizing compound to be consumed.
  • Walnuts are the best source of Omega-3 fatty acids, particularly ALA, which is converted to an anti-inflammatory substance that reduces bloating and chronic inflammation.
  • Hazelnuts: As mentioned among a few nuts, Hazelnuts have mild-alkaline properties that neutralize acidity and heartburn.
  • Peanuts: The protein powerhouse with leguminous properties makes it a pocket-friendly relief source to treat acid reflux. However, peanuts tend to have a downside; they can promote increased bile production.
  • Pistachios are low in fat and provide good protein and fat, making them a suitable snack for acid reflux.

2.2. Nuts to Avoid

As mentioned, some nuts are strictly prohibited as they may promote acid reflux.

  • Pecans: The fat content of cashews is very high and hence needs to be avoided.
  • Macadamia nuts
  • Hazelnut
  • Salted or flavoured nuts.

All the above nuts have a high fat content, which becomes difficult to digest.

Other than these, some people tend to be allergic to certain nuts; among them, peanut allergy is commonly found and can turn fatal for people with allergies if they consume those specific nuts.

Individuals with small intestinal bacterial overgrowth (SIBO) also show lesser tolerance for nuts.

People with IBS should carefully consume nuts, too, because the very content of fibre becomes unhealthy.

If curious about what are the best herbal teas for IBS that provide relief, then check out this article: Best Remedial Herbal Teas for IBS

How the Digestive System Works | 3D Animation
YouTube channel source- @dr.paulinemoyaert

i) Tips to keep in Mind.

  • Controlling consumption: Being mindful and considering moderate consumption often saves oneself from indigestion.
  • Be conscious of the time: Opt for consuming nuts after meals, not on an empty stomach. Avoid consuming nuts immediately if the meal has a lot of protein and high fats.
    Love having nuts? Then check out Are Peanuts Good for You? Explore the Pros and Cons!
  • Never consume high-protein foods before bedtime; lying down will promote the backflow of acid.
  • In certain cases, continued acid reflux is caused by the disturbances of LES; hence, the necessary tests must be done to ensure proper functioning.
  • Lastly, every human body is built differently and has different metabolic abilities, which should be compared. Follow individual diet plans according to individual body requirements.
Image source -unsplash

If you want relief from acid reflux without medications, then check 9 Ways To Relieve Acid Reflux Without Medication

At The End

To conclude, nuts tend to have good qualities, but consuming too much protein will lead to acidity, causing stomach problems; even though every over-the-counter (OTC) medication provides good and quick recovery from acid refluxes for a long period, patiently experimenting with different types of foods that suites a human body is ideal.

Other than that, a healthy diet is a key factor for sensitive stomach conditions, and best practices include controlling triggers such as oily food and opting for home-cooked meals and unprocessed foods.

Lifestyle choices also help in moderation and maintenance of good body weight. Exercising and practicing yoga posture to avoid constipation combined will help benefit and reduce acid reflux.

Anytime discomfort does not improve; one must consult a doctor first and rely on the doctor’s advice before making any health decisions.

Last Updated on by Rajeshwari_Das



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