Heartburn On A Vegan Diet: What's The Deal?

Heartburn, or acid reflux, is an uncomfortable condition where acid from the stomach travels back up the oesophagus, causing a painful burning sensation. While a vegan diet can help to alleviate acid reflux, it is still possible to experience it as a vegan.

Acid reflux is caused by the lower oesophageal sphincter (LES) not functioning properly. The LES is a muscle that opens to let food into the stomach and closes to keep it there. When the LES malfunctions, hydrochloric acid from the stomach can migrate back up into the oesophagus, causing the painful burning sensation associated with heartburn.

A vegan diet can help to reduce acid reflux by cutting out fatty meat and dairy products that contribute to gastric emptying and prolonged exposure to acid in the oesophagus. Plant-based diets are also rich in dietary fibre, which promotes intestinal health and protects the oesophagus from acid exposure.

However, it is still possible to experience acid reflux on a vegan diet. This may be due to eating larger quantities of food, as vegan foods tend to be less calorie-dense, or eating certain types of foods that trigger acid production, such as high-fat foods, acidic drinks, citrus fruits, and mints. Vegan substitutes like fake meats and cheeses are also high in fat and can trigger acid reflux.

To relieve acid reflux on a vegan diet, it is recommended to identify and avoid trigger foods, eat smaller meals, avoid eating right before bed, and make other lifestyle changes such as losing weight, quitting smoking, and sleeping on the left side.

High-fat foods

The LES is a muscle at the bottom of the oesophagus that opens to let food into the stomach and closes to keep acid in the stomach. When the LES malfunctions and remains open, hydrochloric acid from the stomach can migrate back up into the oesophagus, causing a burning sensation and pain.

Fatty foods are particularly irritating if you have acid reflux. Fried foods and anything containing elevated levels of saturated fat, such as meat and dairy, contribute to GERD because they delay gastric emptying. This means food takes longer to travel from the stomach to the small intestine. Highly saturated foods also decrease lower oesophageal sphincter pressure, which extends the length of time the oesophagus is exposed to acid.

On a vegan diet, high-fat foods can include vegan cheese, mock meats, and fried vegan foods. These foods are often made primarily of oil or nuts. It is worth noting that high-fibre fats like nuts and avocados are beneficial in suppressing symptoms.

If you are experiencing heartburn, it is a good idea to reduce your intake of high-fat foods and monitor whether this reduces your symptoms.

High-fibre foods

A high-fibre diet can help with heartburn in several ways. Firstly, it can help optimise digestion by speeding up the rate at which food moves through the digestive tract. This is especially beneficial for those with acid reflux, as slow digestion can cause food to sit in the stomach longer, increasing the likelihood of acid flowing back up into the oesophagus. A high-fibre diet can also help control portion sizes and prevent overeating, as fibre-rich foods tend to be more filling. This is important because large meals can worsen acid reflux symptoms.

Fibre-rich foods are also easy for the body to digest, making them a good choice for those with acid reflux. Additionally, studies have shown that fibre may improve oesophageal function and protect the oesophagus from acid exposure. A high-fibre diet can also help heal and strengthen the oesophagus, improving overall digestive health.

When it comes to managing heartburn, it is recommended to consume a combination of both soluble and insoluble fibre. For men, the recommended daily fibre intake is 38 grams before the age of 50 and 30 grams after. For women, the recommendations are 25 grams before the age of 50 and 21 grams after. However, if you are currently eating a low-fibre diet, it is important to increase your fibre intake gradually to avoid triggering gastrointestinal discomfort.

Some of the highest-fibre foods include fruits such as raspberries, pears, apples, bananas, oranges, and strawberries; vegetables such as broccoli, turnips, Brussels sprouts, cauliflower, and carrots; starchy vegetables such as peas, potatoes, sweet potatoes, and corn; whole grains such as whole-wheat pasta, barley, bran flakes, quinoa, oatmeal, and brown rice; legumes such as split peas, lentils, and black beans; and nuts and seeds such as chia seeds, almonds, pistachios, and sunflower seeds.

Eating larger portions

It is possible to experience heartburn on a vegan diet due to eating larger portions of food. When you adopt a vegan diet, you tend to consume a lot of low-calorie-dense foods, such as vegetables, which means you may end up eating more in terms of volume to feel satisfied. This can lead to larger portions and a higher volume of food in your stomach, increasing the risk of acid reflux.

To test if this is the issue, you can try a few simple strategies:

• Spread out your meals throughout the day by incorporating snacks or extra meals.
• Focus on consuming smaller amounts of high-calorie vegan foods, such as nuts and seeds, which are calorie-dense and can provide a similar level of satiety as meat or dairy products.
• Try eating less for a few days to see if your heartburn improves.

If you are a new vegan, it is common to eat larger volumes of food than you might be used to, and it may take some time to adjust to this higher volume. However, if you continue to experience discomfort, reducing your portion sizes may help manage the issue.

Additionally, eating big meals, whether vegan or not, can put pressure on your lower esophageal sphincter (LES), making it harder for it to stay closed. This can lead to acid reflux and heartburn. Therefore, it is recommended to eat smaller meals or add snacks in between to avoid feeling overly stuffed, which can contribute to heartburn.

Tips for Portion Control:

• Listen to your body's hunger and fullness cues and stop eating when you feel satisfied, even if there is still food on your plate.
• Use smaller plates or bowls to create the illusion of a fuller plate while actually eating less.
• Bulk up your meals with low-calorie, nutrient-dense foods like vegetables, which can help you feel fuller without adding excessive calories.
• Be mindful of your eating speed. Eating slowly gives your brain time to register fullness, helping you stop before overeating.
• Stay hydrated by drinking plenty of water throughout the day. Sometimes, we mistake thirst for hunger, which can lead to overeating.

By incorporating these strategies, you can better manage your portion sizes and reduce the risk of heartburn caused by eating larger portions on a vegan diet.

Trigger foods

While a vegan diet can help alleviate acid reflux, it is still possible to experience heartburn on a vegan diet. This can be due to a variety of reasons, including eating larger quantities of food or eating certain types of foods that trigger acid production.

Coffee and Caffeinated Tea

Caffeinated beverages, including coffee and tea, can trigger acid reflux. It is best to limit your intake or switch to decaf options.

Alcohol

Alcoholic beverages can also contribute to heartburn. If you experience heartburn, it is advisable to avoid alcohol or opt for heartburn-free alternatives, such as vegan mocktails.

Fried and High-Fat Foods

Fried foods and dishes with high levels of saturated fat can cause acid reflux. These include meat and dairy, and vegan substitutes like mock meats and vegan cheese, which are often high in fat. It is recommended to choose healthier alternatives and cooking methods.

Chocolate

Chocolate is another common trigger for heartburn. If you are prone to heartburn, it may be best to avoid chocolate or consume it in moderation.

High-Acid Foods and Drinks

Consuming highly acidic foods and drinks can also trigger acid reflux. This includes citrus fruits like oranges and grapefruit, as well as acidic drinks such as orange juice and coffee. Limiting these items may help reduce heartburn symptoms.

Mint

Mint, including spearmint and peppermint, can also cause heartburn. If you are a fan of minty flavours, you may want to opt for alternative flavours to avoid triggering acid reflux.

Onions and Garlic

Onions and garlic, especially when consumed raw, can be potential triggers for heartburn. Cooking these vegetables may help reduce their impact, but it is advisable to monitor your intake and adjust accordingly.

Tomato Products

Tomatoes and tomato-based products, such as ketchup, can also cause heartburn. If you are prone to acid reflux, you may want to limit your intake of tomatoes or try alternatives to see if your symptoms improve.

Carbonated Drinks

Carbonated beverages, especially soda, can trigger heartburn. Switching to non-carbonated drinks, such as herbal teas, kombucha, coconut water, or plain water, may help alleviate symptoms.

High-Salt Foods

Consuming high amounts of salt can also contribute to heartburn. Reducing your salt intake or opting for low-sodium alternatives may help alleviate symptoms.

It is important to note that everyone's triggers may vary, and it is always advisable to consult a doctor if heartburn becomes a recurring issue. Keeping a food journal can also help identify specific triggers and make the necessary dietary adjustments.

Vegan substitutes

It is important to note that vegan substitutes can trigger heartburn. Fake meats like Beyond Burgers are really high in fat, and people often report getting an upset stomach from eating them. Vegan cheese is also mostly fat, and eating too much of it can cause heartburn.

Vegan cheese is often made primarily of oil or nuts and is almost entirely fat. This can cause acid reflux, as high-fat foods can delay gastric emptying, hindering food from travelling from the stomach to the small intestine. To avoid this, opt for low-fat vegan cheese or make your own vegan cheese at home.

Milk is often a trigger for heartburn, but there are many plant-based milk alternatives that can be easily tolerated in a GERD-friendly diet. Fortified plant-based milk is an excellent way to get calcium and vitamin D for bone health. Examples of plant-based milk include soy milk, almond milk, and coconut milk.

Eggs can cause acid reflux, as they are high in fat and raise blood levels of the hormone cholecystokinin, which temporarily relaxes the LES. To avoid this, opt for vegan alternatives such as silken tofu, mashed banana, flax eggs, or aquafaba. These alternatives can be used in baking or cooking and will not trigger acid reflux.

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