Madeleine Hull
The keto diet is a popular choice for those looking to lose weight, but it may not be the best option for those who suffer from acid reflux or heartburn. The keto diet is characterised by a reduction in carbohydrates and a relative increase in protein and fat intake. This change can cause the body to work harder to convert protein or fat into sugar, which can put extra stress on the kidneys. The high-fat content of the keto diet may also cause acid reflux, as fatty foods can cause the muscle between the oesophagus and stomach to relax, allowing stomach acid to back up. If you are experiencing heartburn on the keto diet, there are a few ways to alleviate it, including avoiding acidic foods, taking probiotics, and drinking a teaspoon of bicarb soda with water.
| Characteristics | Values |
|---|---|
| Cause | Underlying cause of acid reflux disease or GERD is a weak anti-reflux barrier |
| Common causes | Bacterial overgrowth in the gut, obesity, underlying issues such as stomach ulcers, hernias and diseases of the oesophagus |
| Foods to avoid | Acidic foods like tomatoes, oranges, pineapple, aspirin and ibuprofen, carbonated beverages, fatty foods |
| Possible solutions | Probiotics, over-the-counter antacids (Tums or Mylanta), fermented foods like kombucha, kefir, sauerkraut, magnesium and zinc supplements, avoiding dairy, chia seed pudding with coconut milk, adding more salt to the diet, drinking a teaspoon of bicarb soda with water |
What You'll Learn
Avoiding fatty foods
Fatty foods can trigger heartburn, so it's important to be mindful of your fat intake when on the keto diet. Here are some tips to help you avoid fatty foods and reduce the risk of heartburn:
Firstly, it's important to understand that the keto diet is characterised by a reduction in carbohydrates and a relative increase in protein and fat intake. While this diet has gained popularity for weight loss, it may not be suitable for everyone, especially those with acid reflux or heartburn. Fatty foods can cause the lower oesophageal sphincter (LES) to relax, allowing stomach acid to back up into the oesophagus. Additionally, fat takes longer to leave the stomach, which can further increase acid reflux symptoms.
To avoid these issues, it is recommended to opt for lean meats and fresh vegetables instead of fatty meals. For example, choose grilled chicken breast over a greasy cheeseburger. When cooking, use healthier cooking methods such as grilling, steaming, or boiling instead of frying in oil or butter. Avoid adding extra fats like butter, oil, or mayonnaise to your meals. Choose low-fat or fat-free dairy options, and be mindful of hidden fats in processed foods like biscuits, cakes, and crisps.
By making these simple adjustments, you can significantly reduce your fat intake and lower the risk of heartburn while on the keto diet. It is always a good idea to consult a healthcare professional or a nutritionist to guide you in making these dietary changes safely and effectively.
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Taking probiotics
If you're experiencing heartburn on the keto diet, taking probiotics could be a good solution. Probiotics are live microorganisms that offer numerous health benefits, especially for the gut. They can aid digestion and help maintain a healthy balance of good bacteria in the gut, which is essential for overall health.
When acid reflux occurs, it can disrupt the microbiome of your gut, leading to an imbalance of bacteria. This imbalance is called dysbiosis, which can contribute to several health problems, including acid reflux and GERD. Probiotics can help restore the balance of good bacteria, reducing the frequency and severity of acid reflux episodes. Research has shown that 79% of people experienced reduced acid reflux symptoms after taking probiotics.
Probiotics are available in supplement form, such as pills or liquids, but they also occur naturally in many foods. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics. Incorporating these foods into your diet can promote gut health and make you less prone to acid reflux attacks.
Additionally, the choice between supplement and food sources of probiotics depends on personal preference and individual needs. Liquid probiotics, for example, are easily absorbed and suitable for those with digestive issues or difficulty swallowing pills. However, it's always recommended to consult with a healthcare professional before starting any new supplement or making significant dietary changes.
By taking probiotics, you can actively combat acid reflux and improve your overall gut health, which may help alleviate heartburn symptoms associated with the keto diet.
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Taking antacids
If you are experiencing heartburn on the keto diet, you may want to consider taking antacids to alleviate your symptoms. Antacids are over-the-counter medications that can neutralise stomach acid and provide relief from heartburn, which is caused by stomach acids being forced back up into the oesophagus.
There are a variety of antacid products available, such as Tums or Mylanta, which can be taken to manage heartburn while on the keto diet. It is important to check the carb content of these products, but if they only contain a few carbs, they can be incorporated into your keto regimen. Antacids can be taken as chewable tablets or dissolved in water, and they work to balance out the acidity in your stomach, providing quick relief from the burning pain associated with heartburn.
It is worth noting that while antacids can be effective in managing heartburn, they do not address the underlying cause of the issue. Heartburn on the keto diet may be caused by several factors, including the high-fat content of the diet, bacterial overgrowth in the gut, obesity, or underlying issues such as hernias or oesophageal diseases. Therefore, while antacids can provide temporary relief, it is also important to address the root cause of your heartburn to prevent recurring issues.
Additionally, it is always recommended to consult with a healthcare professional before starting any new diet or taking new medications, especially if you have existing health conditions or are taking other medications. They can advise on the most suitable treatment options for your specific situation and help you manage your heartburn effectively and safely.
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Eating fermented foods
Fermented foods have been consumed for thousands of years and are considered generally safe. They are created through a natural process of microbial fermentation, where microorganisms, including bacteria and yeast, convert sugars and starches into substances like alcohol and organic acids. This process also increases the availability of phytochemicals and fosters the synthesis of antioxidants.
When it comes to keto, fermented vegetables are an excellent choice. They are packed with flavour and can add a kick of taste to any meal. They are also rich in lactic acid bacteria and are preserved in a saltwater brine, which enhances their flavour and preserves their crunch. Some examples of fermented vegetables include sauerkraut, kimchi, and low-carb fermented vegetables.
In addition to vegetables, there are also several fermented dairy products that are keto-friendly. Full-fat cheese varieties such as cottage cheese, mozzarella, and cheddar are good options. Traditional cheese is made from fermented milk, which improves its flavour and digestibility.
Other fermented foods that can complement a ketogenic diet include kefir, apple cider vinegar, and olives.
When incorporating fermented foods into your diet, it is important to choose high-quality, organic, and non-GMO options. Look for labels that say ""naturally fermented" and ensure that the product is free of harmful ingredients or added sugars.
By including these fermented foods in your diet, you can promote digestive health, strengthen your immune system, and support your overall well-being while following a ketogenic diet.
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Taking magnesium and zinc supplements
Magnesium, particularly when combined with hydroxide or carbonate ions, can help to neutralise stomach acid and provide short-term relief from acid reflux symptoms. Magnesium oxide supplements are commonly used to treat acid reflux and heartburn. Antacids, which are used to treat infrequent reflux, often combine magnesium hydroxide or magnesium carbonate with other compounds, such as aluminium hydroxide or calcium carbonate, to neutralise acid and relieve acid reflux.
Proton pump inhibitors, which are used to reduce stomach acid, can lead to low magnesium levels in the body, and doctors often prescribe magnesium supplements to offset this side effect. However, excessive magnesium supplementation (over 350 milligrams per day) can result in adverse side effects such as diarrhoea, nausea, and stomach cramping.
Zinc supplements, particularly zinc carnosine, have been shown to be effective in reducing acid reflux symptoms. In Japan, zinc carnosine is frequently used and has been extensively studied.
If you are considering taking magnesium and zinc supplements to alleviate acid reflux and heartburn, it is important to consult with your doctor first to determine the appropriate dosage and to rule out any other underlying causes or contributing factors.
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Frequently asked questions
Heartburn is when stomach acids are forced back up into the oesophagus, creating a burning pain in the lower chest.
Heartburn on the keto diet is often caused by high-fat foods. However, it can also be caused by other factors such as bacterial overgrowth in the gut, obesity, and underlying issues such as stomach ulcers, hernias, and diseases of the oesophagus.
There are several ways to alleviate heartburn on the keto diet, including:
- Avoiding fatty foods
- Avoiding acidic foods like tomatoes
- Taking probiotics to balance out bacterial issues in the gut
- Taking over-the-counter antacids (check the carb content first)
- Consuming fermented foods like kombucha, kefir, and sauerkraut
- Taking magnesium and zinc supplements
- Avoiding dairy
- Eating chia seed puddings, especially with coconut milk
- Adding more salt to your diet
If you are experiencing frequent and severe heartburn, it is important to consult a healthcare professional for personalised advice and treatment options.
