Are you a fan of almond butter but worried it might trigger your acid reflux? You’re not alone.
Many people with acid reflux or GERD avoid nuts and nut butters due to their high fat content and acidity. However, almond butter is not like other nuts, and the research suggests that it might actually be beneficial for acid reflux in moderation.
In this article, we will explore the benefits and drawbacks of almond butter for acid reflux and offer some tips on how to enjoy it without triggering symptoms.
Benefits of Almond Butter for Acid Reflux
Almonds are a good source of healthy fats, protein, fiber, vitamin E, magnesium, and other nutrients. Almond butter is a convenient way to enjoy these benefits without having to eat whole almonds.
Almond butter is not too acidic with a pH of around 6.0-6.5 pH, making it only slightly acidic and not of concern in terms of acidity for acid reflux.
In fact, some studies suggest that almonds might help balance the pH level of the stomach and reduce inflammation and excess acidity in the stomach.
One study found that consuming almonds improved symptoms of GERD in patients who were overweight or obese. Another study found that eating almonds reduced the risk of esophageal cancer.
Drawbacks of Almond Butter for Acid Reflux
So, is almond butter bad for acid reflux? While almond butter is generally a good choice for acid reflux, there are some cases where it can be irritating.
For example, almond butter is high in calories, fat, fiber, and oxalates, which can worsen acid reflux symptoms or cause other issues. Fat especially in higher amounts can be harder to digest and nuts in general tend to take a longer time for the stomach to digest which increases the chances of acid reflux. Fiber too can cause excess gas for some people which can lead to things like bloating.
Additionally, if you have SIBO (small intestine bacterial overgrowth), almond butter may be problematic or contribute to the problem, the reason this is important is because SIBO can and often does contribute or worsen acid reflux in certain people. SIBO often leads to excess gas and bloating in the small intestines which often leads to a pressure imbalance that can pass to the stomach and cause acid reflux problems.
How to Incorporate Almond Butter into a Balanced Diet
If you’re looking to incorporate almond butter into your diet for acid reflux, there are a few things to keep in mind.
First, it’s best to start with a small amount and see how your body reacts. Some people with acid reflux may find that even small amounts of almond butter trigger heartburn, while others may be able to tolerate larger amounts.
Second, it’s best to choose organic, unsalted, and raw almond butter to avoid added ingredients that can irritate the digestive system.
And thirdly, it’s best to avoid almond butters that have added ingredients like preservatives or added extras like palm oil. These ingredients tend to make almond butter a bit harder to digest and also more acidic so it’s best to opt for the ones with only almond and/or salt included.
Some examples of how to enjoy almond butter as part of a balanced diet include spreading it on whole-grain toast, mixing it into oatmeal or yogurt, or using it as a dip for celery sticks.
Some other tips for enjoying almond butter without triggering heartburn include eating it with other foods that can neutralize or prevent acid reflux, such as bananas, ginger, or yogurt. Additionally, it’s best to avoid eating almond butter before bed, as lying down can cause acid reflux symptoms to worsen.
I Recommend: Artisana Almond Butter
Important Frequently Asked Questions
Is Almond Butter High in Acid?
Almond butter is not high in acid, with a pH of around 6.0-6.5 pH, making it only slightly acidic and not of concern in terms of acidity for acid reflux. In fact, some studies suggest that almonds might help balance the pH level of the stomach and reduce inflammation and excess acidity in the stomach.
What Is the Best Nut Butter for Acid Reflux?
Almond butter is generally a good choice for acid reflux, but other nut butters like cashew butter, macadamia nut butter, and hazelnut butter may also be good choices. It’s best to start with a small amount and see how your body reacts.
Is Peanut Butter or Almond Butter Better with GERD?
Almond butter is generally a better choice than peanut butter for acid reflux or GERD, as peanuts can be more acidic and may cause digestive issues for some people.
However, some people may be able to tolerate peanut butter better than almond butter, so it’s best to start with a small amount and see how your body reacts.
Can Almond Butter Upset Your Stomach?
Almond butter can upset your stomach if you have a nut allergy or if you eat too much of it. Additionally, if you have SIBO, almond butter may be problematic or contribute to the problem, the reason this is important is because SIBO can and often does contribute or worsen acid reflux in certain people.
Therefore, almond butter can make things worse. It’s best to start with a small amount and see how your body reacts.