Drinking Oat Milk in GERD: Is it SAFE or Not?

Short Answer: Oat milk is good for GERD because it has beta-glucan and calcium, and they can lower stomach acidity and strengthen the LES.

Gastroesophageal reflux disease (GERD) is a condition that affects your esophagus, the tube that connects your mouth and stomach.

In GERD, your lower esophageal sphincter (LES), a ring of muscle that normally closes after food passes into your stomach, relaxes or weakens and allows stomach acid to flow back into your esophagus.

This can lead to various health problems, such as inflammation, ulcers, bleeding, narrowing, or cancer of the esophagus.

One of the key factors in managing GERD is diet.

What you consume can affect your stomach acidity, which can impact your GERD symptoms and overall health.

To effectively manage GERD, you should consume low-fat, high-fiber foods like oatmeal, bananas, apples, and carrots and avoid high-fat, spicy, acidic, or caffeinated foods like fried foods, tomatoes, citrus fruits, chocolate, coffee, and mint.

Now, oat milk is a plant-based milk alternative that’s made from oats that have been soaked in water, blended, and strained.

People usually drink oat milk as a substitute for dairy milk or use it in beverages like coffee or tea.

Oat milk is good for GERD because it contains beta-glucan and calcium.

Beta-glucan is a soluble fiber that can help lower stomach acidity and reduce GERD symptoms.

Calcium is a mineral that can help strengthen the LES and prevent acid reflux.

One cup (240 mL) of unsweetened oat milk can give you 2 grams of fiber (8% of your daily needs), 25% of your daily needs for calcium, 20% of your daily needs for vitamin D, and 50% of your daily needs for vitamin B12.

Beta-glucan can positively affect GERD by forming a gel-like layer in the stomach that can protect the esophageal lining from acid damage.

Calcium can positively affect GERD by increasing the pressure of the LES and reducing the frequency of acid reflux episodes.

Furthermore, oat milk is a low-fat and alkaline food, and these types of foods are good for GERD.

Because low-fat foods can reduce the amount of acid produced by the stomach, and alkaline foods can neutralize excess acid and balance the pH level of the esophagus.

You can drink up to 3 cups (720 mL) of oat milk per day safely. More than that can cause bloating, gas, or diarrhea due to the high fiber content.

Also, you shouldn’t drink oat milk if you have a gluten intolerance or allergy to prevent an adverse reaction. Because some oats may be contaminated with gluten during processing or growing.

You can buy oat milk in most grocery stores or online.

Always choose unsweetened and enriched varieties to avoid added sugar and get more nutrients.

You can also make your own oat milk at home with oats, water, and a blender. You can store oat milk in the refrigerator for up to 5 days.

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

I always recommend my GERD patients to follow a GERD-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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