Understanding Acid Reflux
Acid reflux, also called gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back up into the esophagus and causes symptoms like heartburn, coughing, and discomfort. Certain foods can trigger acid reflux symptoms by relaxing the lower esophageal sphincter muscle or increasing stomach acid production.
What is Hummus?
Hummus is a thick Middle Eastern dip made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, garlic, and spices. It's a good source of plant-based protein and fiber. Hummus is commonly eaten with pita bread or fresh vegetables.
Is Hummus Good for Acid Reflux?
For many people with acid reflux, hummus is considered a safe, healthy food that should not trigger symptoms.
Low Acid Food
Hummus has a pH value around 6.7, categorizing it as a low acid food. Low acid foods are less likely to cause acid reflux than high acid foods like citrus fruits, tomatoes, or sodas.
Easy to Digest
The chickpeas and tahini used to make hummus provide protein and fat, which stimulates the production of cholecystokinin (CCK). This digestive hormone supports healthy digestion and encourages the timely emptying of the stomach.
High Fiber
Hummus is high in soluble and insoluble fiber, which can help reduce reflux by absorbing excess stomach acid and promoting regular bowel movements.
Tips for Eating Hummus with Acid Reflux
To minimize any possibility of hummus triggering reflux symptoms, here are some tips to follow:
Avoid Spicy Versions
Some hummus recipes add hot sauce or spices like chili, paprika or cayenne. These can irritate an already sensitive esophagus. Stick to plain hummus instead.
Eat It as a Dip
Rather than piling hummus onto sandwiches or bread, eat it with crunchy vegetable dippers like carrots, cucumbers, celery, radishes, or bell peppers. This prevents pressure on the stomach.
Have the Right Amount
While fiber is healthy for reflux sufferers, too much hummus could trigger symptoms. Stick to 1-2 tablespoons per serving to keep portions balanced.
Combine with Other Reflux-Friendly Foods
Pair hummus with non-citrus fruits and low acid veggies like melons, apples, broccoli, greens, and squash. These complementary foods won't compound acidity.
Lifestyle Changes for Acid Reflux Relief
Along with diet, certain lifestyle factors often contribute to increased reflux symptoms. Try incorporating some of these healthy habits to experience more significant, long-lasting acid reflux relief:
Maintain a Healthy Weight
Extra stomach fat puts more pressure on the esophageal sphincter. Shedding excess pounds reduces this pressure for better reflux prevention.
Stop Smoking
Smoking weakens the lower esophageal sphincter while stimulating more acid production - a combination that promotes reflux. Kicking the habit improves numerous aspects of health.
Loosen Clothing
Avoid tight clothing and belts pressing on your abdomen and stomach. The added pressure makes reflux episodes more likely by squeezing the stomach.
Elevate Your Head
Let gravity help keep acid down in your stomach while lying down. Prop your head and upper body up on 6 to 8 inch blocks or wedges under the bed frame.
Hummus and an Overall GERD Diet
While hummus is generally well tolerated, everyone has their own unique trigger foods that could vary. Keeping a food diary can help identify your personal acid reflux triggers.
Be sure to follow an overall GERD diet that focuses on lean meats, low acid fruits and vegetables, whole grains, healthy fats and spices that don't provoke symptoms. This comprehensive approach offers the best chance for long-term improvement.
FAQs
Does hummus help or worsen acid reflux?
For most people, hummus does not worsen acid reflux. Its low acid content and high fiber make it unlikely to cause heartburn or indigestion issues.
What's the best way to eat hummus with acid reflux?
Avoid spicy flavor varieties. Eat small portions as a veggie dip rather than piling on bread or wraps. And pair it with other low acid foods like melons, greens, etc.
Why can hummus be tolerated if other legumes trigger reflux?
The way chickpeas are prepared when making hummus increases digestibility. Blending them into a smooth dip makes them easier to break down with less gas production.
Is homemade or store-bought hummus better for acid reflux?
Plain homemade hummus avoids preservatives and ingredients you may react to. But check labels and choose products without onions, garlic or spice blends which can provoke heartburn.
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.
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