Keto Diet: Friend Or Foe To Acidity?

The ketogenic diet, or keto, is a popular diet that involves a reduction in carbohydrates and a relative increase in protein and fat consumption. While it has been demonstrated to help with certain disorders, it may not be for everyone. Some sources claim that the keto diet may cause acidity in the body, which can lead to health issues. Proponents of the alkaline diet, for example, believe that the high consumption of animal protein and other acid-forming foods in the keto diet can negatively impact the body's pH balance. On the other hand, some studies have found no relationship between dietary acid load and disease, suggesting that the body can effectively regulate its pH regardless of diet. The keto diet's impact on acidity and its potential health consequences is a subject of ongoing debate.

Keto and acid reflux

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years as a way to lose weight quickly. While the diet has been shown to be beneficial for certain conditions, such as epilepsy, it may not be suitable for everyone, especially those with acid reflux.

Acid reflux, also known as heartburn, occurs when stomach acids are forced back up into the oesophagus, creating a burning pain in the lower chest. This can be very uncomfortable, especially at night when trying to sleep. The keto diet may trigger acid reflux due to its high-fat content. Fatty foods can cause the lower oesophageal sphincter (LES) to relax, allowing more stomach acid to back up. In addition, fat takes longer to leave the stomach, which can further increase acid reflux symptoms.

For those with acid reflux, obesity can be a contributing factor. Losing weight is important to help manage symptoms. While the keto diet may be effective for short- and long-term weight loss, it is not recommended as a long-term solution due to its restrictive nature. Most nutritionists agree that sustainable weight loss is achieved through consistently choosing whole foods and avoiding processed foods, especially those high in fat and sugar.

If you are considering the keto diet and have acid reflux, it is important to speak to a healthcare professional first. There are also some alternative strategies that may help alleviate acid reflux symptoms on the keto diet. These include:

• Avoiding fatty foods
• Opting for lean meats and fresh vegetables
• Consuming mostly plant-based foods, complex carbohydrates, and lean proteins
• Incorporating lifestyle changes such as stress reduction, adequate sleep, and regular exercise
• Taking over-the-counter antacids
• Consuming probiotics and fermented foods to support gut health

Keto and heartburn

Heartburn is where stomach acids are forced back up into the oesophagus, creating a burning pain in the lower chest. This can be very uncomfortable, especially at night when trying to sleep.

The keto diet is a high-fat, low-carb diet that has become popular for its weight loss and health benefits. However, the keto diet can make you more likely to get heartburn and acid reflux. The high-fat content of the keto diet may relax the muscles in the lower oesophagus, allowing stomach acids to back up into the oesophagus and cause irritation.

Common Causes of Heartburn on Keto

• Bacterial overgrowth in the gut
• Obesity, which may cause increased pressure in the abdomen
• Underlying issues such as stomach ulcers, hernias and diseases of the oesophagus
• Certain foods that are part of a ketogenic diet, such as dairy, fried foods, and processed meats

Tips to Manage Heartburn on Keto

• Keep a food log to help you match up what foods may have caused your heartburn.
• Try a very basic diet and introduce new foods slowly to see how your body reacts.
• Avoid acidic foods like tomatoes.
• Take probiotics to balance out bacterial issues in the gut.
• Take over-the-counter antacids (check the carbs first).
• Eat fermented foods like kombucha, kefir, and sauerkraut.
• Take magnesium and zinc supplements.
• Cut out dairy for a few days to see if that helps.
• Try chia seed puddings, especially using coconut milk.
• Add more salt to your diet.
• Drink a teaspoon of bicarbonate soda with a small bit of water.
• Eat slowly and carefully.
• Drink lots of fluids throughout the day.
• Avoid overeating fat in one sitting.
• Avoid trigger foods like dairy or processed meats.
• Limit liquids with meals.
• Stay upright after eating.

High-fat foods and acid reflux

Acid reflux occurs when the contents of your stomach back up into your oesophagus, causing a painful burning sensation in the chest. This can happen when the lower oesophageal sphincter (LES) – the muscular valve between the stomach and oesophagus – relaxes and allows food and stomach acid to flow back up.

High-fat foods are known to trigger acid reflux. Fatty foods cause the LES to relax, and they also take longer to leave the stomach, increasing the risk of reflux. Greasy foods such as pizza, French fries, and potato chips are common culprits, as are fatty meats like bacon and sausage. High-fat, creamy salad dressings, dips, and sauces can also cause problems.

The keto diet, which involves a reduction in carbohydrates and a relative increase in protein and fat intake, may therefore be problematic for people with acid reflux. Indeed, acid reflux symptoms have been shown to appear more frequently after the consumption of high-fat foods.

However, it's important to note that the link between diet and acid reflux is complex, and individual triggers can vary from person to person. While fatty foods are a common trigger, other factors such as body position after eating, the amount of food consumed in a single meal, and the types of food eaten can also contribute to acid reflux.

If you are experiencing acid reflux, it is recommended that you consult a doctor or gastroenterologist, who can advise you on dietary and lifestyle changes to manage your symptoms.

Acid reflux and obesity

Obesity is a well-known risk factor for the development of gastroesophageal reflux disease (GERD). The increased risk of GERD in obese individuals is thought to be due to several factors, including excess belly fat causing pressure on the stomach, the development of a hiatal hernia that causes the backflow of acid, and hormonal changes such as increased estrogen exposure.

The Link Between Obesity and GERD

The association between obesity and GERD has been demonstrated in multiple studies from different parts of the world, including the United States, Europe, and Eastern Asia. Central obesity, as measured by waist circumference or waist-to-hip ratio, appears to be a stronger risk factor for GERD and its complications than overall obesity, as measured by body mass index (BMI).

Several mechanisms have been proposed to explain the link between obesity and GERD:

• Increased intra-abdominal pressure due to excess abdominal fat can lead to increased gastric pressure and promote reflux.
• Obesity may impair gastric emptying, causing food to stay in the stomach for longer, which can increase the risk of reflux.
• Decreased lower esophageal sphincter (LES) pressure in obese individuals can allow acid to backflow into the esophagus more easily.
• Obesity may increase transient LES relaxations, which are a major cause of reflux episodes.

Complications of GERD in Obese Individuals

Long-term complications of GERD, such as erosive esophagitis, Barrett's esophagus, and esophageal adenocarcinoma, have been associated with obesity. The risk for these complications seems to increase with increasing weight. Visceral adipose tissue, which is more common in obese individuals, secretes inflammatory cytokines and hormonal mediators that may increase the risk of Barrett's esophagus and esophageal cancer.

Treatment of GERD in Obese Individuals

Weight loss has been shown to improve GERD symptoms and reduce the risk of complications. Lifestyle interventions, such as dietary changes, increased physical activity, and behavioral changes, can lead to weight loss and improve GERD symptoms. Bariatric surgery is another effective treatment option for obesity that can also improve GERD symptoms, although it is difficult to determine if the improvement is due to weight loss or the anti-reflux nature of the surgery.

Alkaline diets and health

The alkaline diet is based on the theory that certain foods cause the body to produce acid, which is harmful. The diet claims that by eating certain foods or drinking certain beverages, you can change the body's acid level or pH level. The pH scale measures how acidic or basic something is, on a scale of 0-14, with alkaline on the basic end of the scale, or greater than 7.

The diet recommends eating more fruits and vegetables, drinking lots of water, and cutting back on sugar, alcohol, meat, and processed foods. While this may help improve overall health and reduce inflammation, it does not change the pH levels of the blood. The body tightly regulates blood pH levels, and food does not significantly affect blood pH, although it can change urine pH.

Some studies have shown that cancer cells thrive in highly acidic environments, and proponents of the alkaline diet believe that eating a diet high in alkaline foods and limiting acidic foods can raise the body's pH levels and make it a poor environment for cancer. However, these studies have been conducted on cells in a dish, not in the complex nature of how tumors behave in the human body.

The alkaline diet may also improve health in people with kidney disease, not by changing blood pH but by reducing the consumption of fatty and processed meats and increasing the intake of fruits and vegetables. A 2017 study found that the typical diet in the United States is very acidic, which can challenge the kidneys. For people with kidney disease, a lower-acid diet may improve symptoms or slow the progression of the disease.

Additionally, the alkaline diet may promote weight loss, as it tends to be low in calories, and improve muscle health. A 2013 study found a small but significant increase in muscle mass among females following a more alkaline diet.

Overall, while the alkaline diet may offer some health benefits, it does not alter the blood pH as claimed. The health benefits are likely due to the focus on whole and unprocessed foods, as well as the reduction in fatty and processed meats.

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