Does Hummus Aggravate Acid Reflux? Tips for Managing Heartburn Symptoms

Is Hummus Bad for Acid Reflux?

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that affects many people. It occurs when stomach acid flows back up into the esophagus, causing symptoms like heartburn, regurgitation, chest pain, and difficulty swallowing. Certain foods and beverages can trigger or worsen acid reflux symptoms, which has some people wondering: is hummus bad for acid reflux?

What is Acid Reflux?

Acid reflux happens when the lower esophageal sphincter (LES), a ring of muscle that separates the esophagus from the stomach, relaxes or weakens. This allows stomach contents and acid to flow back up into the esophagus. This exposes the lining of the esophagus to stomach acid, which can cause irritation, inflammation, and the common symptoms of heartburn and regurgitation.

Some of the most common causes and risk factors for acid reflux include:

• Eating large meals
• Lying down too soon after eating
• Being overweight or obese
• Eating certain trigger foods
• Hiatal hernia
• Pregnancy
• Smoking
• Certain medications

Most people experience acid reflux on occasion, usually after eating a large, rich meal. However, frequent or chronic acid reflux can indicate a more serious condition like GERD, which requires treatment to prevent complications.

What is Hummus?

Hummus is a creamy spread made from chickpeas, tahini (ground sesame seeds), olive oil, lemon juice, garlic, and spices like cumin and paprika. It originates from Middle Eastern cuisine but has become popular worldwide for its fresh, nutty flavor and smooth texture.

Hummus is a good source of plant-based protein and fiber. It also contains vitamins and minerals like vitamin B6, magnesium, potassium, iron, and folate. The main ingredients in hummus offer some health benefits:

• Chickpeas are high in fiber, protein, and nutrients.
• Tahini provides healthy fats and vitamin E.
• Olive oil contains antioxidants like polyphenols.
• Garlic and lemon juice have antimicrobial properties.

Due to its nutritional profile, hummus may help regulate blood sugar, improve heart health, and promote gut health when eaten as part of an overall healthy diet.

Is Eating Hummus Bad for Acid Reflux?

Many healthy foods like hummus can still be problematic for acid reflux. The main concern with hummus is that it has the potential to trigger reflux symptoms in some people.

Here are some reasons why hummus may aggravate acid reflux:

• It contains ingredients like garlic, lemon, and onion that may worsen reflux.
• The chickpeas provide protein and fat that can cause the stomach to produce more acid.
• Tahini has a thick, creamy texture that can stick to the esophagus.
• Some varieties have added oils and flavors that are reflux triggers.

However, whether hummus will cause problems often depends on the individual. Many people with acid reflux find they can tolerate hummus without issue. Some tips for including hummus in an acid reflux diet include:

• Stick to traditional hummus without acidic or spicy add-ins.
• Spread hummus thinly to avoid a heavy, thick layer.
• Choose hummus over other fatty or acidic spreads.
• Avoid eating hummus immediately before lying down.
• Consume small amounts paired with low-acid vegetables like carrots or cucumbers.

Best Foods to Eat for Acid Reflux

While hummus may or may not bother your acid reflux, some foods are better tolerated and less likely to trigger symptoms. Here are some of the best foods to eat if you have acid reflux:

• Non-citrus fruits: Melons, apples, bananas, grapes, strawberries
• Non-acidic vegetables: Green beans, broccoli, squash, sweet potatoes, carrots, zucchini
• Lean poultry and meats: Skinless chicken, turkey, lean cuts of beef and pork
• Fish and seafood: Salmon, halibut, tuna, shrimp, lobster
• Whole grains: Oats, barley, quinoa, whole grain bread
• Legumes: Lentils, beans, peas
• Non-fat dairy: Milk, yogurt, cheese
• Healthy fats: Avocado, olive oil, nuts
• Herbs and spices: Ginger, parsley, basil, mint

Foods to Avoid with Acid Reflux

To prevent acid reflux symptoms, it’s also important to avoid trigger foods that can make matters worse. Foods most likely to cause acid reflux include:

• Fried, fatty, and greasy foods
• Spicy foods
• Citrus fruits
• Tomatoes
• Onions
• Garlic
• Peppermint
• Chocolate
• Alcohol
• Caffeine
• Carbonated beverages

Other tips to manage an acid reflux diet include eating small, frequent meals, losing excess weight, avoiding lying down after eating, and wearing loose-fitting clothing around the abdomen.

Treatment Options for Acid Reflux

Diet and lifestyle changes often help control mild acid reflux. But for ongoing reflux and GERD, several medical treatment options are available, including:

• Antacids - Help neutralize stomach acid and provide fast relief.
• H2 blockers - Reduce acid production and allow the esophagus to heal.
• Proton pump inhibitors - More potent acid blockers used for chronic reflux.
• Surgery - Fundoplication surgery can strengthen the LES in severe cases.

Work closely with your doctor to determine the most appropriate treatment. Be sure to seek medical advice if reflux persists despite diet changes or causes severe pain, nausea or vomiting.

The Bottom Line

While hummus is very healthy overall, it can trigger reflux symptoms in some people prone to acid reflux. The chickpeas, tahini, garlic, and lemon juice in hummus may loosen the LES or irritate the esophagus lining. However, not everyone with acid reflux needs to avoid hummus. Small portions consumed with low-acid foods may be tolerated. Individual factors play a large role. Following an acid reflux diet focused on fresh, low-fat foods is the best approach for controlling symptoms.

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.