Is Sour Cream Bad for Acid Reflux?

sour cream

If you suffer from acid reflux, you know how important it is to be mindful of the foods you eat. Certain foods can trigger symptoms and make your acid reflux worse, while others can help alleviate discomfort.

One common question that often comes up is whether sour cream is bad for acid reflux. Sour cream may be problematic for some people with acid reflux whereas for others it may not bother them, this is depending on a few different factors that we will cover in this article.

In this article, we’ll delve into the connection between sour cream and acid reflux to help you make informed decisions about your diet.

Sour Cream and Acid Reflux: What’s the Connection?

To understand how sour cream can affect acid reflux, let’s first take a closer look at what it’s made of.

Sour cream is typically made from milk, cream, and an acidifying agent such as lemon or vinegar. It’s important to note that while milk and cream may not be too problematic for acid reflux on their own, they can be troublesome for certain individuals, especially those with more severe acid reflux conditions like GERD or LPR.

The fat content in sour cream, particularly in the cream itself, can slow down digestion and increase stomach pressure, making acid reflux symptoms more likely to occur. Additionally, some people who are lactose intolerant may experience digestive issues after consuming dairy products like sour cream. On top of that, the acidifying agents added to sour cream to give it its signature tangy taste can further exacerbate acid reflux symptoms.

The acidity of sour cream, with a pH of around 4.5, can lower the pH of the stomach when consumed. This can potentially lead to an increase in acid reflux symptoms. Store-bought sour cream may also contain added ingredients like citric acid, which further contributes to its acidic nature.

It’s worth noting that everyone’s tolerance to sour cream will vary. Some individuals with acid reflux may be able to consume small amounts of sour cream without experiencing any adverse effects. However, for others, even a small serving can trigger uncomfortable symptoms.

The Pros and Cons of Eating Sour Cream for Acid Reflux

If you have acid reflux, you may be wondering if it’s safe to eat sour cream. After all, it’s a popular ingredient in many dishes and can add a creamy and tangy flavor. While sour cream is not all bad for acid reflux, it’s important to understand the pros and cons before making it a regular part of your diet.

Pros of Eating Sour Cream for Acid Reflux

1. Rich in Calcium: Sour cream is a good source of calcium, which is essential for strong bones and teeth. Calcium also plays a role in muscle function and can help prevent muscle spasms, including those in the esophagus that can contribute to acid reflux symptoms.

2. Contains Probiotics: Some brands of sour cream contain live and active cultures, which are beneficial bacteria that can improve gut health and boost immunity. These probiotics can help maintain a healthy balance of bacteria in the digestive system, reducing the risk of acid reflux and other digestive issues.

3. Adds Flavor and Creaminess: Sour cream can enhance the taste and texture of various dishes. It can be used as a topping for tacos, baked potatoes, or as a creamy base for soups, dips, and dressings. Adding a dollop of sour cream can make your meals more enjoyable without triggering acid reflux symptoms especially when combined with safer ingredients.

Cons of Eating Sour Cream for Acid Reflux

1. High in Calories and Fat: Sour cream is relatively high in calories and fat, which can contribute to weight gain and obesity. Both of these are risk factors for acid reflux. Consuming too much sour cream can lead to excess calorie intake and increase the pressure on the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.

2. Varies in Quality and Freshness: The quality and freshness of sour cream can vary depending on factors such as the brand, storage conditions, and expiration date. Store bought sour cream is likely to be more acidic and irritating to acid reflux than homemade sour cream.

3. Slightly Acidic: Sour cream has a slightly acidic pH, which can worsen acid reflux symptoms in some individuals. The acidic nature of sour cream can irritate the lining of the esophagus and trigger heartburn, chest pain, and other discomfort associated with acid reflux.

4. Higher Fat Content: The higher fat content in sour cream can irritate the stomach lining and delay stomach emptying, leading to a higher risk of acid reflux. The fat in sour cream can relax the lower esophageal sphincter, allowing stomach acid to flow back up into the esophagus.

Alternatives to Sour Cream for Acid Reflux

If you’re looking for alternatives to sour cream that are more suitable for acid reflux, consider the following options:

1. Greek Yogurt: Greek yogurt is lower in fat and higher in protein than sour cream. It has a similar texture and tanginess, making it a great substitute. Greek yogurt also contains probiotics, which can benefit gut health. You can use Greek yogurt as a topping, in dips, or as a base for creamy dressings and sauces.

2. Cottage Cheese: Cottage cheese is another low-fat, high-protein alternative to sour cream. It can be blended to create a smooth and creamy texture, similar to sour cream. You can use cottage cheese in dips, sauces, or as a topping for various dishes.

3. Coconut Cream: If you’re looking for a dairy-free and vegan alternative, coconut cream is a great option. It has a mild and sweet flavor that can complement both savory and sweet dishes. Coconut cream can be used in curries, soups, desserts, and more.

4. Cashew Cream: Cashew cream is another dairy-free and vegan alternative that can be made by soaking and blending cashews with water and lemon juice. It has a creamy texture and can be used in various recipes as a substitute for sour cream.


In conclusion, sour cream can have both positive and negative effects on acid reflux, depending on the individual and the circumstances. While it can provide calcium and probiotics, it should be consumed in moderation and with caution due to its high calorie and fat content. It’s important to consider alternatives like Greek yogurt, cottage cheese, coconut cream, and cashew cream, which are more friendly to acid reflux.

If you’re struggling with acid reflux and digestive issues, I recommend following the Wipeout Diet Plan for a comprehensive guide on managing your symptoms.

Additionally, you can book a Private Consultation to get personalized advice and assistance from an expert in acid reflux and digestion.

Important Frequently Asked Questions

Is Sour Cream Bad for Acid?

Sour cream can worsen acid reflux symptoms due to its slightly acidic nature. It can irritate the esophagus and trigger heartburn and chest pain. It’s best to consume sour cream in moderation and with caution.

Does Sour Stuff Make Acid Reflux Worse?

Sour foods and beverages can worsen acid reflux symptoms in some individuals. The acidic nature of sour foods can irritate the esophagus and trigger heartburn and discomfort. It’s important to pay attention to your body’s response and avoid sour foods if they worsen your acid reflux symptoms.

Can Sour Cream Upset Your Stomach?

Sour cream can upset the stomach in some individuals, especially those who are lactose intolerant. It contains lactose, a sugar found in dairy products that can be difficult to digest for people with lactose intolerance. If you experience stomach upset after consuming sour cream, it may be a sign of lactose intolerance.

When Should you Not Eat Sour Cream?

You should avoid eating sour cream if you have a known allergy or intolerance to dairy products. It’s also best to avoid sour cream if you have been advised by your healthcare professional to follow a low-fat or low-calorie diet. Additionally, if you experience worsening acid reflux symptoms after consuming sour cream, it’s best to avoid it to prevent discomfort and pain.

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