Is yogurt good for acid reflux and heartburn

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Studies have proven yogurt to be a time-tested, natural remedy for acid reflux or heartburn.  Read on to find out three main advantages of yogurt that make it so effective against heartburn.  

Yogurt is a Natural Source of Probiotics

Probiotics are microorganisms such as bacteria and yeasts that are naturally found in the stomach. They are often referred to as ‘good bacteria’. Probiotics prevent ‘bad bacteria’ in the digestive tract from multiplying.

There is a theory that bad bacteria present in the stomach causes undigested food to ferment. This fermentation increases the volume of gas in the digestive tract. This gas, in turn, forces the esophageal sphincter to open. The esophageal sphincter is a bundle of muscles whose job is to prevent acid and food in the stomach from travelling back up into the esophagus. Due to it being forced to open, food from the stomach rushes back upwards into the esophagus. Keeping the bad bacteria under control can prevent this problem from arising in the first place.

Yogurt Reduces Inflammation

Acid reflux causes inflammation of the digestive tract. Inflammation is the body’s natural immune response. However, this leads to bowel injury. Yogurt has beneficial microbes that reduce inflammation.

Yogurt is a Rich Source of Calcium

Calcium is a vital mineral for functioning of muscles. The muscles of the esophagus are responsible for many digestive processes. This includes contracting and pushing food down the esophagus (peristalsis) and contracting glands to secrete hormones. Calcium also strengthens the sphincter muscles that prevent acid reflux.

Since yogurt is a natural food, it is free of side effects for most people. Choosing the right yogurt from the myriad options available could seem mind boggling. Dr. Jamie A Koufman, M.D., F.A.C.S, and her team conducted a research to understand what kind of yogurt was best suited for acid reflux. Based on their findings, they recommend low fat yogurt with high pH numbers of 4.8 and above as it is less acidic, thus suited for acid reflux.

Mahesh is a hormone health counsellor & holistic health expert. He has a Mastery Certification in Functional Blood Chemistry Analysis from the US, is certified in Functional Nutrition from Washington State University and uses a wide array of healing modalities to guide his clients to vibrant health and well-being.

Acid reflux has a love-hate relationship with yogurt. While yogurt is a delicious, healthy snack, choosing the right type of yogurt is crucial if you have acid reflux disease or gastroesophageal reflux disease. Regular yogurt contains around 3.3% fat, high enough to trigger heartburn symptoms. However, you can take low-fat yogurt, which has only 0.4% fat. 

Some yogurts are also enriched with probiotics, which help digestion and overall gut health. Choosing yogurt with no added sugar is also beneficial, as too much sugar can slow digestion. Consuming yogurt also soothes the digestive tract, preventing any inflammation or irritation. 

This article will discuss everything you need to know about yogurt and acid reflux: the types of yogurts that help and worsen acid reflux, their effect on health, and the dosage.

• Is Yogurt Good for Acid Reflux?
• Best Yogurt for Acid Reflux
• Worst Yogurt for Acid Reflux
• How To Prevent Acid Reflux
• Related Questions

Is Yogurt Good for Acid Reflux?

When individuals learn about the pH of yogurt, this is the first question that comes to mind.

Low-fat, low-sugar yogurt can ease the symptoms of acid reflux disease. It's easy to digest and contains nutrients that help with the rest of the digestive process. However, if you consume high-fat, sugary yogurt, trouble begins.

Yogurt is acidic, with a pH level ranging from 4.4 to 4.8. Fortunately, it has an alkalinizing action.

When shopping for yogurt, keep in mind that the type of yogurt determines whether it is helpful for acid reflux or not. Yogurt with a lot of fat or sugar is difficult to digest. As a result, the brain sends signals to the stomach to release more acid. As a result, acid reflux may worsen.

Furthermore, eating yogurt with a lot of fat and sugar might weaken the upper stomach layer and the esophageal sphincter. As a result, it prevents the valve from closing correctly. As a result, as the acid in the stomach increases, it also rises back to the esophagus, aggravating acid reflux.

Similarly, consuming flavored or plain yogurt with acidic elements such as citrus fruits might raise stomach acidity and disturb its function. You may reduce the acidity of the yogurt by adding alkaline-forming fruits. Mango, Banana, and Papaya are popular additions.

If you're lactose intolerant, you'll also have gastrointestinal issues. Yogurt causes bloating and burping in lactose-intolerant people. More acid is eventually discharged into the stomach, resulting in acid reflux symptoms.

Best Yogurt for Acid Reflux

Non-fat Greek Yogurt

Greek yogurt has twice the amount of protein, half the sugar, and a quarter of the carbohydrates of conventional cow's milk yogurt. One hundred grams of greek yogurt contains 0.4 grams of fat, 10 grams of protein, and 110 milligrams of calcium.

Because there are no FDA standards on the ingredients in Greek yogurt, verifying the components and protein amounts is essential when purchasing it. In choosing yogurt, you should look for variants with live culture or live bacteria. Avoid those that have extra proteins or thickeners such as whey concentrate or modified corn starch.

Icelandic Skyr Yogurt

When it comes to the yogurt market, Skyr is Greek yogurt's main competitor. Skyr, which is the Icelandic version of cultured dairy, is produced using milk and live active bacteria, then filtered several times. Icelandic yogurt has the thickest consistency and is ideal for snacking.

Six ounces of Skyr provides 19 grams of protein, 20% of the daily required calcium, 25.5% of the necessary phosphorus, and 0 grams of fat.  

Soy Yogurt

If you have lactose intolerance, soy yogurt is the one for you. Soy yogurt is made with a soy milk base from soybeans thickened with living cultures. It does not contain any dairy and cholesterol and is a favorite among consumers who avoid animal protein. 

Aside from the clean, light taste, you will enjoy the benefits of this yogurt. One hundred grams of soy yogurt contains only 1.8 grams of fat, 3.5 grams of protein, and ample amounts of calcium, magnesium, iron, and other vitamins, which boost digestive health.

Coconut Yogurt

Coconut milk has a thicker texture than whole milk or heavy cream but provides a lighter-textured yogurt. While coconut milk is highly delicious, coconut yogurt contains lower protein and most coconut yogurt available in stores contain added sugar and other sweeteners. As a result, this yogurt has a sour taste without sugar that some people find unpleasant.

Yogurt Drinks

Everybody loves yogurt drinks. It’s a staple snack in Asian homes, contains live bacteria and high calcium levels, and is incredibly delicious. They also have lower fat than plain yogurt.

Worst Yogurt for Acid Reflux

Regular Yogurt

While plain or regular yogurt is more widely available than other healthier options, a serving contains 8 grams of fat. They also have lesser amounts of protein. So although they contain high levels of calcium that act as an antacid, they’re not the best option.

Goat Milk Yogurt

While goat milk yogurt is smoother, creamier, and has a richer taste than plain yogurt, it also has a higher fat content. Every serving contains 9.1 grams of fat, 130 calories, with only 6.9 grams of protein.

Sheep Milk Yogurt

Another yogurt with a rich texture is sheep milk yogurt. However, a serving contains 12 grams of fat and 190 calories. 

Australian Yogurt

Australian yogurt is unstrained and is not as thick as Greek yogurt. However, a serving contains 10 grams of fat. 

How To Prevent Acid Reflux

To keep heartburn and stomach acid at bay, you must maintain a GERD diet. Start with replacing acidic foods with alkaline foods, and avoid fatty foods including nut butter, spicy food, full-fat dairy product, fried food, carbonated drinks, and caffeinated drinks. 

You can add more fermented foods to your diet as they contain probiotics that promote easy digestion of stomach content and overall digestive health. When it comes to milk, choose low-fat milk and alternatives like almond milk, soy milk, and oat milk. 

Related Questions

Does yogurt cause stomach discomfort?

Yogurt contains lactose. If you have lactose intolerance, eating yogurt will cause stomach discomfort, acid production, belching, and even diarrhea.

What kind of yogurt is best for acid reflux?

Low-fat yogurt like Greek yogurt, skyr, and soy yogurt is your best option if you suffer from any heartburn symptoms.

Does yogurt make acid reflux worse?

Full-fat yogurt causes the lower esophageal sphincter to relax and not close fully, causing some of the acid to escape the stomach, resulting in heartburn.

Which yoghurts are best for acid reflux?

What foods help acid reflux go away?

Can yogurt cause heartburn?