Is Oatmeal Milk Good for Acid Reflux? (Expert Answer)

Short Answer: Oat milk is good for acid reflux. Because it has fiber and beta-glucan and they can protect your stomach and esophagus from acid damage.

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

In acid reflux, your lower esophageal sphincter (LES), a ring of muscle that normally closes after food passes into your stomach, relaxes or opens too often or too much.

This allows stomach acid and sometimes food to flow back into your esophagus.

This can lead to various health problems, such as heartburn, chest pain, regurgitation, sore throat, cough, and dental erosion.

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

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

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

Now, oat milk is a plant-based milk alternative made from oats and water.

People usually drink it as a beverage, add it to coffee, tea, cereal, or smoothies, or use it in baking and cooking.

Oat milk is good for acid reflux because it contains fiber and beta-glucan.

Fiber can help prevent constipation, which can worsen acid reflux.

Beta-glucan is a type of soluble fiber that can form a gel-like layer in your stomach and protect it from acid damage.

One cup (240 mL) of unsweetened, enriched oat milk by Oatly can give you 2 grams of fiber (8% of your daily needs) and 0.8 grams of beta-glucan.

Fiber can positively affect acid reflux by improving your bowel movements and reducing pressure on your stomach.

Beta-glucan can positively affect acid reflux by enhancing the mucosal barrier of your stomach and reducing inflammation.

Furthermore, oat milk is a low-fat and low-acid food and both are good for acid reflux.

Because, high-fat foods can slow down your digestion and increase your stomach pressure, which can trigger acid reflux.

High-acid foods can irritate your esophagus and lower your LES function, which can worsen acid reflux.

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 excess fiber intake.

Also, you shouldn’t drink oat milk if you have a gluten intolerance or allergy, unless it is made from certified gluten-free oats.

Because, oats can be contaminated with gluten during the growing, harvesting, or processing stages, and gluten can trigger an immune reaction in your body that can damage your small intestine.

You can buy oat milk in most grocery stores and online, or you can make it yourself at home with just oats and water.

Always choose unsweetened and enriched oat milk to avoid added sugars and get more nutrients.

Because, added sugars can increase your calorie intake and inflammation, which can worsen acid reflux.

Enriched oat milk can provide you with calcium, vitamin D, vitamin B12, and other essential vitamins and minerals that can support your bone health and immune system.

You can store oat milk in your refrigerator for up to 5 days, and shake well before use as it may separate.

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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