Kamil Perry
Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects about 20% of the population. It is caused by a malfunctioning of the lower esophageal sphincter (LES), a ring of muscle that connects the esophagus and stomach, allowing stomach acid to escape back into the esophagus. While medication and lifestyle changes can help, diet plays a major role in controlling acid reflux symptoms. For those with GERD, eating high-fat foods can be a painful choice, as they delay digestion by sitting in the stomach, putting pressure on the LES and letting acid escape. Cheese, a dairy product high in fat, is a common culprit for triggering acid reflux. However, not all cheeses are created equal, and some may be better tolerated by those with GERD. So, which cheeses are best for those suffering from GERD?
Explore related products
$1.97
What You'll Learn
High-fat cheeses to avoid
For people with gastroesophageal reflux disease (GERD), diet plays a significant role in controlling acid reflux symptoms. Foods that are high in fat, salt, or spice can trigger acid reflux by relaxing the esophageal sphincter and delaying digestion, allowing food to remain in the stomach for longer.
Cheese, a food that is high in fat, can cause acid reflux. While some cheeses have reduced fat content, such as cottage cheese and ricotta, others are high in fat and should be avoided by individuals with GERD. These include:
- Gouda
- Parmesan
- Cream cheese
- Stilton
- Cheddar
Aged cheeses such as cheddar, gouda, and gruyere have close to 0g of lactose, resulting in a higher fat content. Additionally, triple-cream cheeses, such as Brillat Savarin, Delice de Bourgogn, and Triple Cream Brie, have a fat content of at least 75%, significantly higher than the 45-50% found in regular full-fat cheese.
Other high-fat foods that should be avoided by individuals with GERD include fried food, fast food, fatty meats like bacon and sausage, chocolate, and peppermint.
Hispanic Cheeses: Best Varieties to Try
You may want to see also
Low-fat cheeses to eat
When it comes to managing gastroesophageal reflux disease (GERD), diet plays a crucial role in controlling acid reflux symptoms. Foods high in fat, salt, or spice can trigger heartburn by relaxing the esophageal sphincter and delaying digestion, allowing food to remain in the stomach for longer. As a result, cheese, a food high in fat, can be problematic for those suffering from GERD.
However, this does not mean that cheese needs to be eliminated entirely from one's diet. Low-fat cheeses can be a healthier alternative for those looking to reduce their fat intake without sacrificing the enjoyment of cheese. These cheeses have undergone fat removal during processing, resulting in a lower fat content than regular cheese. While reduced-fat cheeses may have a different texture and taste, they still offer the same amount of protein and calcium as their full-fat counterparts.
- Part-skim ricotta cheese has smaller curds than cottage cheese and a fresh cheesy taste. It has significantly less saturated fat than other cheeses, with only 1.4 grams per ounce, according to the USDA.
- Part-skim mozzarella is another excellent option, as it typically melts well and can be used in various dishes. It contains 2.8 grams of saturated fat per ounce, making it a better choice for those watching their fat intake.
- Nonfat cottage cheese is a high-protein, low-calorie option, providing 13 grams of protein and only 80 calories per half-cup serving. Its cholesterol content is also very low, at just 2% of the daily value. However, cottage cheese tends to be high in sodium, so it should be paired with fresh fruit, vegetables, or whole-grain crackers to balance the saltiness.
- Neufchâtel, often referred to as cream cheese's low-fat sister, contains around 72 calories and 7 grams of fat per ounce, compared to regular cream cheese's 100 calories and 10 grams of fat. It also has a slightly lower cholesterol content.
- Soft goat cheese is generally lower in fat than hard goat cheese. An ounce of soft goat cheese has 80 calories and 6 grams of total fat, while hard goat cheese contains 128 calories and 10 grams of fat. It is also lower in sodium and cholesterol than many other cheeses.
- Feta, made from sheep, goat, or cow's milk, is naturally low in fat, with around 6 grams per ounce. However, it tends to be high in sodium due to being cured and preserved in brine, so stick to a one-ounce serving size if watching your fat and salt intake.
Incorporating these low-fat cheeses into a balanced diet can contribute to a lower overall calorie intake and higher protein consumption, supporting weight management and overall health.
Cheeses for the Ultimate Mac and Cheese
You may want to see also
GERD-friendly foods
GERD, or gastroesophageal reflux disease, is a chronic acid reflux condition that affects around 20% of the population. It is caused by a weakening or damage to the lower esophageal sphincter (LES), which allows acid to flow back up into the oesophagus. While no foods are the cause of GERD, certain foods and habits can worsen symptoms. These include fried and fatty foods, spicy dishes, chocolate, caffeine, citrus fruits, carbonated beverages, and large meals eaten late at night.
To ease GERD symptoms, it is recommended to eat more alkaline foods, which can help neutralise stomach acid. Good sources of alkaline include dairy products, such as nonfat milk and low-fat yoghurt, which provide a healthy dose of probiotics that enhance digestion. Other alkaline options include whole grains like oatmeal, couscous, and brown rice, as well as root vegetables such as sweet potatoes, carrots, and beets. Green vegetables, such as asparagus, broccoli, and green beans, are also recommended as they are naturally low in fat and sugar.
Fibrous foods are also beneficial as they make you feel full, reducing the likelihood of overeating, which can contribute to heartburn. Ginger is another recommended food for GERD sufferers as it is one of the best digestive aids due to its medicinal properties. It is alkaline and anti-inflammatory, easing irritation in the digestive tract and encouraging gastric emptying. However, it is important to note that ginger can trigger heartburn for some people, so it should be introduced in small amounts.
While not a food, drinking a small amount of apple cider vinegar or lemon juice mixed with warm water is reported to help with acid reflux. However, these liquids are strong acids and should not be consumed at full concentration. Instead, they should be diluted and, in the case of lemon juice, mixed with honey to create an alkalizing effect that neutralises stomach acid.
Cheese: The Ultimate Rat Magnet?
You may want to see also
Explore related products
GERD-triggering foods
A GERD-friendly diet emphasizes low-fat, low-acid, and high-fiber foods. These options promote healthy digestion, soothe irritation, and help reduce reflux symptoms. It is important to avoid foods that are high in fat, salt, or spice, as they can relax the esophageal sphincter and delay digestion, allowing food to remain in the stomach for longer.
High-fat foods
Cheese, especially varieties such as gouda, parmesan, cream cheese, stilton, and cheddar, are high in fat and can trigger acid reflux. Other high-fat foods to avoid include fried foods, fatty meats (e.g., bacon and sausage), and fast food. If you want to include cheese in your diet, opt for reduced-fat varieties such as cottage cheese or ricotta.
Spicy foods
Spicy foods can affect acid levels in the stomach, creating an environment that promotes acid reflux. Reducing the spice in your meals can help alleviate GERD symptoms.
Acidic foods and drinks
Citrus fruits and juices, as well as other acidic options such as tomato-based sauces and drinks, can irritate the esophagus and trigger GERD symptoms. Opt for non-citrus, low-acid fruits and cooked, non-acidic vegetables that are gentle on the stomach.
Caffeine
Caffeinated beverages, including coffee and chocolate, can relax the lower esophageal sphincter (LES), allowing stomach acid to creep up. While it is best to avoid caffeine, some individuals may tolerate a small amount in the morning without discomfort.
In addition to the above, it is recommended to reduce sugar intake and avoid processed meats. Simple lifestyle changes, such as eating smaller meals, avoiding late-night snacks, staying upright after meals, and chewing slowly, can also help alleviate GERD symptoms.
Cheese Connoisseurs: Which Country Reigns Supreme?
You may want to see also
Lifestyle changes
Dietary Modifications
GERD symptoms can be effectively managed by adopting a GERD-friendly diet that emphasizes low-fat, low-acid, and high-fiber foods. Opt for lean proteins, whole grains, and non-acidic fruits and vegetables. Cooked vegetables are generally easier to digest and help soothe the digestive tract. When it comes to fruits, choose low-acid options such as apples, bananas, melon, and berries.
Avoid high-fat foods, as they can delay digestion and put pressure on the lower esophageal sphincter (LES), leading to acid reflux. This includes fatty meats like bacon and sausage, fried foods, fast food, pizza, and full-fat dairy products. If you enjoy dairy, opt for low-fat or non-fat varieties, as these can act as a buffer between the stomach lining and acidic contents, providing relief from heartburn.
Spicy meals, tomato-based sauces, citrus fruits, chocolate, peppermint, and carbonated beverages can also trigger GERD symptoms. Reducing caffeine and processed meats can be beneficial. Simple changes such as eating smaller meals, avoiding late-night snacks, and staying upright after meals can make a significant difference.
Identify Your Triggers
It's important to recognize that triggers can vary from person to person. Keeping a food diary can help you identify specific foods or drinks that aggravate your GERD. This allows you to make informed choices about your diet and meal timing to better manage your symptoms.
Natural Remedies
Some natural remedies can provide relief from GERD symptoms. Ginger, in the form of tea or golden milk (a combination of ginger and turmeric), is known for its medicinal properties and can help calm your stomach. Additionally, diluted apple cider vinegar and lemon water with honey can help neutralize stomach acid and improve overall digestive health.
Summer Wine and Cheese: Perfect Pairings
You may want to see also
Frequently asked questions
Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects about 20% of the population. It is diagnosed by a doctor.
Symptoms of GERD include heartburn, a burning sensation in the chest or throat, difficulty swallowing, and a constant cough.
Foods that trigger GERD include fried and fatty dishes, spicy meals, and acidic options such as citrus fruits and fizzy drinks. Caffeine, chocolate, peppermint, garlic, onions, and high-fat milk can also trigger GERD.
Cheeses that are lower in fat, such as cottage cheese and ricotta, are better for GERD. High-fat cheeses such as gouda, parmesan, cream cheese, stilton, and cheddar can delay digestion and trigger GERD symptoms.
