Keto And Heartburn: The Carb Connection Explained

Heartburn is a common issue that many people face, and it can be frustrating to experience it while trying to improve your health through a keto diet. The keto diet is a popular weight-loss strategy that involves reducing carbohydrate intake and increasing protein and fat consumption. While it has been shown to help with certain conditions, it may worsen heartburn for some people. This is because fatty foods, which are prevalent in the keto diet, can cause the muscle between the oesophagus and stomach to relax, allowing stomach acid to back up. Additionally, fat takes longer to leave the stomach, which could further contribute to heartburn. However, it's important to note that diet is not the sole cause of heartburn, and underlying issues such as a weak anti-reflux barrier, bacterial overgrowth, or stomach ulcers can also be factors. Some people have reported that their heartburn worsened during the initial weeks of the keto diet before improving, while others have found relief by incorporating probiotics, fermented foods, or over-the-counter antacids into their routine.

The keto diet is a low-carb, high-fat diet

On the keto diet, you can eat animal proteins, such as meat, fish, and poultry, as well as eggs and dairy. You can also eat vegetables and other plant-based foods, such as nuts, seeds, and oils.

The keto diet is generally considered safe, but there are some potential side effects. For example, the diet may cause increased cholesterol levels and kidney stones. It may also be unsuitable for people with certain medical conditions, such as breastfeeding women and those taking medication for diabetes or high blood pressure.

The keto diet is not recommended for everyone. In particular, people with acid reflux may find that their symptoms worsen on the keto diet. This is because fatty foods, which are a large part of the keto diet, can cause the muscle between the oesophagus and stomach to relax, allowing stomach acid to back up.

If you are considering starting the keto diet, it is important to speak to your doctor or a healthcare professional to ensure that it is safe and suitable for you.

Acid reflux is caused by stomach acid forced back up into the oesophagus

Acid reflux is when stomach acid flows up from the stomach and back into the oesophagus, causing a burning pain in the lower chest. This can be very painful and uncomfortable, especially at night. It can be caused by a variety of factors, including:

• Eating large meals or lying down right after a meal
• Being overweight or obese
• Eating a heavy meal and lying on your back or bending at the waist
• Eating close to bedtime
• Eating certain foods, such as citrus fruits, tomatoes, chocolate, mint, garlic, onions, or spicy or fatty foods
• Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea
• Taking certain medications, such as aspirin, ibuprofen, muscle relaxers, or blood pressure medications

The keto diet, which involves a reduction in carbohydrates and a relative increase in protein and fat intake, may not be suitable for those with acid reflux. This is because fatty foods can cause the lower oesophageal sphincter (LES) to relax, allowing more stomach acid to back up. Additionally, fat takes longer to leave the stomach, which could further increase acid reflux symptoms.

However, obesity plays a key role in increasing acid reflux symptoms. If you are experiencing acid reflux and are overweight, losing weight may help. While some research suggests that the keto diet may be effective for weight loss, most nutritionists agree that sustainable weight loss involves consistently choosing whole foods and avoiding processed foods, especially those high in fat and sugar.

If you are experiencing acid reflux, it is important to speak to a healthcare professional. They may recommend lifestyle changes, over-the-counter medications, or prescription medications to help manage your symptoms.

Fatty foods can cause acid reflux

The keto diet is characterised by a reduction in carbohydrates and a relative increase in protein and fat intake. While it has been demonstrated to help with certain disorders, it may not be for everyone.

The keto diet may spell trouble if you have acid reflux. Fatty foods can cause acid reflux, as they relax the ring-like muscle (the lower oesophageal sphincter, or LES) between the oesophagus and stomach, allowing more stomach acid to back up. Fat also takes longer to leave the stomach, which could increase acid reflux symptoms.

Fatty foods that can cause acid reflux include:

• Fatty meats like bacon and sausage
• Deep-fried onion rings
• High-fat creamy salad dressings
• Creamy sauces and dips
• High-fat cuts of red meat, such as marbled sirloin or prime rib
• Full-fat dairy
• Saturated fats such as butter, cream and cheese

However, it's important to note that not all fatty foods will cause acid reflux in everyone. Individual triggers may vary, and it's always best to consult a doctor or dietitian for advice.

Obesity can cause acid reflux

The keto diet is characterised by a reduction in carbohydrates and a relative increase in protein and fat intake. While it has been demonstrated to help with certain disorders, it may not be for everyone. The keto diet may not be a good idea for people with acid reflux. Acid reflux symptoms appear more frequently after the consumption of foods that are high in fat. Fatty foods can cause the muscle that acts as a valve between the oesophagus and stomach to relax, allowing more stomach acid to back up. Obesity is a key factor in increased acid reflux symptoms.

The added pressure also causes the sphincter that sits between the stomach and the oesophagus to relax, allowing stomach acid into the oesophagus. Being overweight also makes your body less efficient at emptying the stomach contents quickly. Even being slightly overweight can raise your risk of developing GERD.

If you are experiencing acid reflux, it is important to make dietary changes, such as eating less fatty and spicy foods, and losing weight. A heart-healthy diet that supports weight loss and reduces heartburn symptoms should be followed. Pay attention to portion sizes and calorie density. Fill yourself up until you feel satisfied, but not stuffed. As long as it's balanced, contains plenty of fresh fruits and vegetables, whole grains, lean protein, and healthy unsaturated fats, your diet contains the nutrients to support good health. Add at least 30 minutes of physical activity daily, more if you want to lose weight faster.

Acid reflux can be treated with medication

The keto diet, which involves a reduction in carbohydrates and a relative increase in protein and fat consumption, may not be the best option for those suffering from acid reflux. This is because fatty foods can cause the muscle between the oesophagus and stomach to relax, allowing more stomach acid to back up and causing acid reflux.

Acid reflux, or gastroesophageal reflux disorder (GERD), can be treated with medication, or in extreme cases, surgery. However, if you suffer from mild to moderate acid reflux, you can try making some lifestyle changes to reduce the effects.

• Medications – Over-the-counter antacids can help relieve acid reflux. If symptoms persist, your doctor may prescribe medication to prevent damage to the oesophagus.
• Lose weight – Increased weight puts more pressure on the muscular structure supporting the lower oesophageal sphincter, leading to reflux and heartburn. Losing weight can help reduce these symptoms.
• Avoid trigger foods – Certain foods and drinks can trigger acid reflux, including tomato-based products, high-fat foods, carbonated beverages, and acidic foods like oranges and pineapple. Avoiding these triggers may help reduce symptoms.
• Eat smaller meals – Eating large meals can increase the risk of acid reflux. Instead, try eating smaller meals more frequently to reduce the pressure on the stomach and lower the risk of acid reflux.
• Chew non-mint gum – Chewing non-mint gum after meals can help increase saliva production, which can help keep acid out of the oesophagus.
• Avoid lying down after eating – Gravity helps keep acid in the stomach. Avoid lying down or napping after meals, and try to finish eating at least three hours before bedtime to prevent nighttime acid reflux.
• Elevate your head while sleeping – Use extra-tall bed risers or foam wedges to elevate your head about six to eight inches higher than your feet. This helps to keep acid from travelling up to the oesophagus while you sleep.
• Quit smoking – Nicotine can relax the lower oesophageal sphincter, increasing the risk of acid reflux. Quitting smoking can help reduce the frequency and severity of acid reflux episodes.
• Check your medications – Certain medications, such as postmenopausal estrogen, anti-inflammatory painkillers, and bone density drugs, can relax the oesophageal sphincter or irritate the oesophagus. Talk to your doctor about alternative medications if you experience acid reflux.
• Probiotics – Probiotics can help balance bacterial issues in the gut and alleviate acid reflux.
• Herbal remedies – Some herbs, such as ginger, chamomile, and marshmallow root, have been traditionally used to treat acid reflux. However, there is limited scientific evidence to support their effectiveness. Always consult your doctor before taking any herbal supplements, as they may interfere with your current medications.

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