Is Hummus Good for Acid Reflux? (Expert Answer)

Short Answer: Hummus is good for acid reflux. Because it has fiber, protein, healthy fats, and antioxidants, and they can help reduce inflammation, promote digestion, and balance stomach acid.

Acid reflux is a condition that affects your esophagus, the tube that connects your mouth and stomach.

In acid reflux, your stomach acid flows back into your esophagus, causing irritation and inflammation.

This can lead to various health problems, such as heartburn, regurgitation, difficulty swallowing, and esophageal cancer.

One of the key factors in managing acid reflux is diet.

What you consume can affect your stomach acid production, your lower esophageal sphincter function, and your esophageal lining, which can impact your acid reflux symptoms and overall health.

To effectively manage acid reflux, you should consume fiber-rich foods like oatmeal, vegetables, and fruits, and avoid fat-rich foods like fried foods, cheese, and bacon.

Now, hummus is a Middle Eastern dip made from chickpeas, tahini, olive oil, lemon juice, and garlic.

People usually eat it with bread, crackers, or fresh vegetables.

Hummus is good for acid reflux because it contains fiber, protein, healthy fats, and antioxidants.

These nutrients can help reduce inflammation, promote digestion, and balance stomach acid.

2 tablespoons of hummus can give you about 2 grams of fiber (8% of your daily needs), 2 grams of protein (4% of your daily needs), 5 grams of fat (8% of your daily needs), and 39 calories.

Fiber can help prevent constipation and lower the pressure in your stomach, which can reduce the risk of acid reflux.

Protein can help repair the damaged tissue in your esophagus and support muscle function, including your lower esophageal sphincter.

Healthy fats, such as olive oil and sesame seeds, can help lower cholesterol and inflammation, and protect your esophageal lining from acid damage.

Antioxidants, such as vitamin C and polyphenols, can help fight oxidative stress and inflammation, and prevent cellular damage in your esophagus.

Furthermore, hummus is a low-acid food and low-acid foods are good for acid reflux.

Because, they can help neutralize the excess acid in your stomach and prevent it from refluxing into your esophagus.

You can eat up to 1/4 cup of hummus per day safely.

More than that can cause bloating, gas, and diarrhea, which can worsen your acid reflux symptoms.

Also, you shouldn’t eat hummus if you have a food allergy or intolerance to any of its ingredients, such as chickpeas, sesame seeds, or garlic, to prevent an allergic reaction or digestive distress.

Because, these can trigger inflammation and immune responses that can aggravate your acid reflux.

You can buy fresh hummus in your local market or make it at home with a food processor.

Always choose hummus that is made with natural ingredients and does not contain preservatives, additives, or artificial flavors.

Because, these can affect the quality and nutritional value of hummus.

You can store hummus in an airtight container in the refrigerator for up to a week.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing acid reflux effectively.

I always recommend my acid reflux patients to follow an acid reflux-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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