Can You Eat Coleslaw with Acid Reflux? Tips to Enjoy Cabbage Salad Without Heartburn

Is Coleslaw Good For Acid Reflux? Tips to Enjoy This Cabbage Dish Without Heartburn

Coleslaw is a classic side dish often served up at summer barbecues and potlucks. But is eating coleslaw a good idea if you suffer from chronic acid reflux or heartburn?

For some reflux patients, the cabbage base of coleslaw is easy to digest and less likely to trigger symptoms. But the creamy dressing poses more of an issue due to its fat and acid content.

By choosing a low-fat coleslaw recipe and portion control, many people with GERD can enjoy this picnic staple without igniting an episode of burning discomfort.

What is Coleslaw?

Coleslaw refers to a salad made primarily of shredded raw cabbage and typically tossed in a creamy mayonnaise-based dressing. Recipes can include other add-ins like:

• Carrots
• Onions
• Bell peppers
• Apple
• Pineapple
• Raisins or dried cranberries
• Dill or other herbs

There are many variations of coleslaw around the world. The term combines the words “cole,” meaning cabbage, and “slaw,” meaning sliced or shredded salad greens.

Is Cabbage Good for Acid Reflux?

Cabbage is the main component of coleslaw. And cabbage is generally considered a good food choice for acid reflux and GERD relief for a few reasons:

• High water content - Hydrates and can help dilute stomach acid.
• Low acidity - Unlikely to stimulate increased gastric acid production.
• Rich in fiber - Promotes digestion and gut health.
• Contains antioxidants - Help reduce inflammation.
• Low fat - Fatty foods can trigger reflux.

Both green and red cabbage are heartburn-friendly vegetables. Cabbage can be eaten raw, roasted, sautéed, boiled, or stir-fried.

Is Coleslaw Dressing Bad for Reflux Sufferers?

While the cabbage base of coleslaw is reflux-friendly, most standard coleslaw dressings are not ideal for acid reflux diets.

Typical creamy coleslaw dressings contain ingredients that can aggravate heartburn such as:

• Mayonnaise - High in fat which can relax the LES valve and stimulate acid secretion.
• Buttermilk - Acidic and high fat.
• Sour cream - Also very high in fat content.
• Vinegar or lemon juice - Adds tangy acidity.
• Sugar - Linked to increased stomach acid.

Oily, acidic dressings provide an environment in the stomach that allows more reflux to occur. The high fat content also slows digestion.

Tips for Enjoying Coleslaw with Acid Reflux

If you have frequent heartburn or GERD, you don’t necessarily have to avoid coleslaw completely. With a few modifications, you can still enjoy some cabbage slaw without igniting a flare up.

Choose Low-Fat Dressing

To lighten up commercial coleslaw dressing:

• Opt for light mayo or yogurt-based dressing.
• Use only half the dressing and toss the slaw lightly.
• Rinse some dressing off with water before serving.
• Squeeze lemon juice over instead of vinegar, which is often higher acid.

Make Your Own Reduced-Fat Dressing

Concoct a less acidic, lower fat coleslaw dressing with ingredients like:

• Plain Greek yogurt or buttermilk
• A bit of mayonnaise or olive oil for creaminess
• Lemon juice
• Dijon mustard
• Honey or maple syrup for just a touch of sweetness
• Salt, pepper, herbs and spices for flavor

Stick to a Small Serving

Practice portion control to prevent overeating fats that promote reflux. Aim for just:

• 1⁄4 to 1⁄2 cup coleslaw per meal
• 2-3 tbsp dressing max

Avoid Spicy Variations

Skip coleslaw recipes with hot peppers or spicy seasonings that can further irritate the esophagus. Stick to milder options.

Eat With Other Low Acid Foods

Pair your small side of coleslaw with other GERD-friendly foods. Some options:

• Grilled or baked chicken breast
• Roasted potatoes or sweet potatoes
• Rice, quinoa or oatmeal
• Steamed vegetables like broccoli, green beans or carrots
• Fresh fruit like melon, bananas or berries

Slow Down Your Eating

Chewing your food slowly and thoroughly helps reduce acid reflux events. Don’t scarf down your coleslaw in a hurry!

Avoid Eating Right Before Bed

Follow the 3 hour rule - no meals within 3 hours of lying down. This gives digestion time to occur before revving down for sleep.

Best Foods to Eat With Coleslaw for Acid Reflux Diet

What are some of the best complementary foods to pair with a small side of coleslaw when following an anti-reflux diet?

Lean Proteins

Low-fat protein foods are the foundation of an acid reflux-friendly meal plan. Some options include:

• Skinless chicken or turkey breast
• Fresh white fish like cod, tilapia or flounder
• Shrimp, crab, lobster
• Lean cuts of beef like sirloin or flank steak
• Tofu, tempeh or seitan
• Eggs or egg whites
• Plant-based proteins like beans, lentils, edamame

Avoid fried proteins and high-fat meats like sausage, bacon, ribs and dark poultry meat with skin.

Non-Acidic Fruits and Vegetables

Low acid produce is generally well tolerated by those prone to heartburn. Some add-ons to a coleslaw plate include:

• Melon - Honeydew, cantaloupe, watermelon
• Bananas
• Apples, pears
• Leafy greens - Romaine, spinach, kale, chard
• Carrots
• Squash - Zucchini, yellow, butternut
• Green beans
• Fresh herbs - Cilantro, parsley, basil

Non-Acidic Grains

Low acid whole grains provide filling fiber and nutrients:

• Brown rice, wild rice, basmati rice
• Quinoa
• Oats, oatmeal
• 100% whole wheat or sprouted bread

Avoid common reflux triggers like wheat, spelt and barley.

Refux-Friendly Fats

While high-fat foods may relax the LES valve, some healthier fats in moderation can help reduce heartburn. These include:

• Olive oil
• Avocado
• Nuts - Almonds, walnuts
• Nut butters - Peanut, almond, sunflower
• Seeds - Pumpkin, sunflower, chia, hemp
• Coconut oil
• Omega-3 fats from fish and seeds

Lifestyle Tips to Prevent Heartburn When Eating Coleslaw

In addition to diet, several lifestyle habits can help minimize acid reflux while enjoying coleslaw in moderation:

Maintain a Healthy Weight

Excess weight puts more pressure on the LES valve, causing it to loosen and allowing acid leaks. Losing weight if needed can help reduce symptoms.

Quit Smoking

Smoking weakens the LES valve and stimulates more acid production. Kicking the habit improves reflux.

Limit Alcohol

Alcohol also relaxes the LES, increasing acid reflux risk. Have no more than 1 drink per day if you have GERD.

Wear Loose Clothing

Avoid tight or restrictive clothes that put pressure on the abdomen and stomach.

Remain Upright After Eating

Stay in an upright position for at least 3 hours after a meal to allow the stomach time to empty properly.

Avoid Heavy Exercise After Eating

Give your body time to digest before intense workouts which can cause acid reflux.

Reduce Stress

Chronic stress can increase stomach acid production. Try relaxing practices like meditation, yoga, deep breathing.

Raise the Head of Your Bed

Sleeping on an incline keeps stomach acid from backing up at night. Raise the head of your bed 6-8 inches.

Recipe Ideas for Heartburn-Friendly Coleslaw

Here are some recipe ideas for making low-fat coleslaw dressings to prevent heartburn flare ups:

Simple Greek Yogurt Coleslaw Dressing

• 1 cup Greek yogurt
• 2 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• 1⁄2 tsp each salt and pepper
• 1⁄4 tsp celery seed

Whisk together all ingredients. Toss with shredded cabbage and carrots. Keeps well refrigerated.

Creamy Avocado Coleslaw Dressing

• 1 ripe avocado, mashed
• 1/4 cup plain Greek yogurt
• 1-2 tbsp fresh lime juice
• 1 tsp honey
• 1 garlic clove, minced
• Salt and pepper to taste

Blend all ingredients until smooth. Toss with shredded cabbage mix. Best when fresh.

Lighter Poppy Seed Coleslaw Dressing

• 1/3 cup buttermilk
• 1/4 cup light mayonnaise
• 1 tbsp lime juice
• 1 tsp honey
• 1 tsp mustard
• 1 tsp poppy seeds
• Salt and pepper to taste

Whisk together ingredients, chill, and toss with coleslaw mix.

Is Sauerkraut a Good Alternative to Coleslaw?

Sauerkraut is another popular fermented cabbage dish. It provides some benefits for acid reflux:

• Contains gut-friendly probiotics
• No creamy dressings
• Low in fat if using just the liquid
• Has some tangy acidity which could be irritating

In small portions, sauerkraut may be a decent substitute for coleslaw on an acid reflux diet. Opt for fresh rather than heavily processed versions.

The Bottom Line

Coleslaw made with a lighter dressing and eaten in moderation is often well tolerated by those with acid reflux or GERD. Pair it with other low acid foods and follow lifestyle tips to prevent heartburn.

Cabbage itself is low in fat and high in nutrients. By picking healthy recipe variations, monitoring your portion size, and not overeating, many find they can still enjoy tangy coleslaw without igniting significant reflux discomfort.

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.