Can Beetroot Help Relieve Acid Reflux? The Evidence Behind This Natural Remedy

Beetroot and Acid Reflux: What's the Connection?

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition affecting millions of people worldwide. It occurs when stomach acid flows back up into the esophagus, causing symptoms like heartburn, regurgitation, and chest pain.

Making dietary and lifestyle changes can help reduce acid reflux symptoms for many people. One food that is sometimes recommended is beetroot. But can eating beetroot really help with acid reflux?

What is Beetroot?

Beetroot, also known as garden beet, table beet, or just beet, is the taproot portion of the beet plant. It’s a popular root vegetable with a sweet, earthy taste and deep red-purple color.

Beetroot is low in fat and calories but packed with essential vitamins, minerals, and plant compounds. Some of its top nutrients include:

• Folate
• Manganese
• Potassium
• Vitamin C
• Vitamin A
• Iron
• Magnesium
• Nitrates

Beetroot can be eaten raw, roasted, boiled, steamed, or pickled. It’s also commonly used to make beetroot juice and added to salads for extra color and nutrition.

Beetroot and Acid Reflux

There are a few reasons why beetroot may help combat acid reflux.

1. High in antioxidants

Beetroot contains antioxidants like betalains, vitamin C, and vitamin A. These compounds help prevent and repair cell damage caused by free radicals. They also support the immune system and reduce inflammation.

Chronic inflammation is believed to contribute to acid reflux symptoms. The antioxidants in beetroot may help fight inflammation and damage to the esophageal lining.

2. Alkaline-promoting

Beetroot has an alkaline effect on the body. This means it can help neutralize stomach acid and raise the pH of your stomach. Other alkaline foods include fruits like bananas and melons.

Keeping your stomach acid at a normal, healthy pH can reduce the chance of acid leaking up into the esophagus and causing acid reflux.

3. Protects stomach lining

Some research indicates the betalain pigments found in beets may coat and help protect the lining of the stomach from damage caused by HCl acid.

The nitrates in beetroot may also help by boosting the production of mucus in the stomach. Mucus acts as a barrier and protects against erosion from excess stomach acid.

4. Aids digestion

Beetroot is high in fiber, providing 2-4 grams per cooked cup. Fiber promotes healthy digestion by increasing stool bulk and helping food move smoothly through the gut.

This can prevent issues like bloating, indigestion, and constipation that make acid reflux worse. The fiber in beets may also help absorb excess stomach acid.

How to Use Beetroot for Acid Reflux

Here are some simple ways to add more beetroot to your diet to combat acid reflux:

• Drink pure beetroot juice - Make fresh beet juice or try premade varieties.
• Add to salads - Grate raw or cooked beets over leafy green salads.
• Roast wedges - Roasting concentrates the natural sweetness.
• Make a smoothie - Blend with fruit and yogurt for breakfast.
• Pickle sliced beets - Try quick-pickling or fermented options.
• Make borscht soup - Traditional Eastern European soup with beets.

It’s best to consume beetroot in moderation as part of a healthy, balanced diet. Juicing beets and drinking large amounts of the juice may temporarily cause red or pink urine in some people.

Other Tips for Managing Acid Reflux with Diet

While beetroot may help with acid reflux, it likely works best combined with other lifestyle and dietary changes. Here are some other tips to consider:

Avoid trigger foods

Certain foods and drinks are common triggers for acid reflux. These include:

• Caffeine
• Alcohol
• Chocolate
• Citrus fruits
• Tomatoes
• Peppermint
• Spicy foods
• Onions
• Carbonated beverages
• High-fat foods

Avoiding or limiting these foods and identifying your personal triggers can help prevent acid reflux flare-ups.

Eat smaller, slower meals

Large, heavy meals put extra pressure on the stomach and can cause acid reflux symptoms. Try eating smaller portions more frequently throughout the day.

Eating too quickly can also worsen reflux. Take time to chew your food thoroughly and don’t rush mealtimes.

Wear loose clothing

Tight-fitting clothes can squeeze the stomach and abdomen area, worsening acid reflux. Opt for loose, comfortable clothing that doesn’t put pressure on your stomach.

Stay upright after eating

Lying down or reclining too soon after eating allows acid to more easily flow up into the esophagus. Stay upright for 3-4 hours after meals.

Lose extra weight

Excess weight puts pressure on the stomach and can contribute to acid reflux. Losing even a modest amount of weight can help reduce symptoms.

When to See a Doctor

Beetroot and the other lifestyle measures above can often help control mild acid reflux. However, speak to your doctor if symptoms persist or get worse.

See a doctor right away if acid reflux causes:

• Problems swallowing
• Unintentional weight loss
• Vomiting or throat bleeding
• Severe chest pain

These may be signs of complications like GERD, ulcers, strictures, or Barrett's esophagus.

Your doctor can evaluate your symptoms, diagnose any underlying condition, and discuss both medication and surgical treatment options if needed.

The Bottom Line

Preliminary research suggests beetroot may help combat acid reflux thanks to its antioxidant, alkaline, anti-inflammatory, and stomach-protecting properties.

Adding beetroot or beetroot juice to your diet, along with other lifestyle modifications, may help reduce the frequency and severity of acid reflux symptoms.

However, be sure to speak to your doctor if symptoms persist or become concerning. With proper treatment, most people can manage and prevent acid reflux flare-ups.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.