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Why Do Fruits And Vegetables Give Me Heartburn? (All You Need to Know)

Fruit and vegetables are an essential part of any healthy and balanced diet. They pack a great dose of essential minerals and vitamins and fiber and plant compounds, such as antioxidants. Because of that, they’re perfect for you, and everyone should up their intake of this type of food.

But have you ever eaten too many veggies and fruit and felt that burning sensation in your throat? Why does that happen? Why do fruit and vegetables give you heartburn?

Why Do Fruits And Vegetables Give Me Heartburn?

Generally, fruit and vegetables don’t cause heartburn, as most of them tend to have alkaline-forming properties. But if your digestive system is particularly sensitive to acidic foods, some types of veggies and fruit might irritate your stomach, leading to heartburn and other issues.

As a result, make sure to pay attention to how your body reacts to certain foods and eliminate them from your diet.

Are fruits and vegetables acidic?

Fruit tends to be on the lower end of the pH scale, making some of them bad for people dealing with acid reflux and GERD. So, even though most of them have an alkalizing effect on your digestive system after they’re metabolized, they can still irritate your esophagus as you eat and digest them.

In that case, make sure to find what type of fruit is a trigger for you and stop eating it to feel better and reduce the severity of your symptoms.

Don’t know what to drink? We made a list of more than 20 most and least acidic juices and 20+ alcoholic drinks ranked by acidity levels.

Fruit And Veggies

On the other hand, most vegetables tend to have a high pH level. They also have alkaline-forming properties, which means that eating them can neutralize your stomach acid, reducing your risk of developing heartburn and other acid reflux and GERD symptoms.

So, it all depends on what type of veggies you’re consuming and how you prepare them. For example, cauliflower, leafy greens, and broccoli are the most alkaline, while garlic and onions might be bad for people with heartburn.

How do fruit and vegetables cause heartburn?

Why Do Fruits And Vegetables Give Me Heartburn?
Why Do Fruits And Vegetables Give Me Heartburn?

In most healthy individuals, eating vegetables and fruit won’t cause heartburn. But those sensitive to acidic foods might experience some unpleasant symptoms.

When that happens, it’s usually after eating sugary fruit, such as apples, oranges, pomegranates, kiwis, guavas, or bananas.

Sugar is much harder for your stomach to digest, which makes it produce more gastric acid. Then, this acid can easily reflux up your esophagus and cause heartburn.

So, when you notice that some fruits lead to heartburn, try removing them from your diet to check if your symptoms improve.

It’s also important to notice that if your acid reflux or GERD is especially severe, no matter what you eat can become a trigger food, leading to heartburn.

When that happens, make sure to consult the next steps with your doctor. There are many over-the-counter and prescription medications that can help ease your symptoms and allow you to eat a wider variety of foods without limiting healthy vegetables and fruit.

Are fruits and vegetables good for you?

Fruit And Veggies

For most people, eating fruit and veggies should actually help with acid reflux and GERD symptoms. Firstly, most of them are very high in fiber, which helps soak up excess stomach acid, preventing it from rising up your esophagus and giving you heartburn.

Fiber is also important for satiety after eating, reducing how many calories you consume. This is important since research says that weight gain can worsen heartburn and other acid reflux symptoms, so try avoiding that as much as possible.

Vegetables and fruit are also excellent sources of antioxidants. These plant compounds help prevent oxidative stress and damage to your cells by flushing out free radicals from your body.

This helps lower your risk of several chronic conditions, including heart disease, type 2 diabetes, and even cancer.

Moreover, antioxidants are great for reducing inflammation in your whole body. Certain fruit and veggies have special types of antioxidants, so make sure to eat all of them to get the best health benefits.

Fruit and vegetables are high in vitamins and minerals as well. For example, most fruits are very high in vitamin C, magnesium, potassium, vitamin A, and most other micronutrients. Because of that, it’s important to include them in your diet to stay as healthy as possible.

Fruit And Veggie Salad
Fruit And Veggie Salad

Additionally, the vitamins and minerals found in veggies and fruit help keep your digestive system healthy. This can reduce your likelihood of developing heartburn and other acid reflux symptoms.

Both fresh and cooked vegetables and fruit are also loaded with water, contributing to proper hydration.

Staying hydrated can help with heartburn and other health issues, as it fills you up and improves the electrolyte balance in your body.

So, along with other minerals that work as electrolytes, eating veggies and fruits can help improve your health in a straightforward way.

How can you make fruit and vegetables easier for your stomach?

Fresh Spinach Leaves

If eating veggies and fruit tends to aggravate your acid reflux symptoms, make sure to choose as alkaline-forming and mild-tasting foods as possible.

For example, sticking to leafy greens (spinach, kale, lettuce, and similar), asparagus, broccoli, cucumber, bell peppers, and cauliflower might be best for you.

Try choosing nectarines, watermelon, melon, pear, or peaches in terms of fruit. This type of fruit and vegetable tends to be less acidic and easier for your digestive tracts.

On the other hand, avoid bitter and sour tasting fruit, as these are higher in acid. So, once your stomach digests them, they can irritate your esophagus while going down.

No vegetable on its own should cause heartburn as long as you stick to boiling or steaming them, as too much processing can increase their acidity and make them unhealthy for you. So, cooking methods like frying should be avoided as much as possible.

Conclusion

While vegetables and fruit shouldn’t worsen your heartburn, some people’s digestive systems are much more sensitive to acidic foods.

When that happens, take note of which foods give you heartburn and remove them from your diet to see if there’s any improvement. If nothing changes, consider contacting your doctor so you can find a way to help you deal with your symptoms.