Is Quinoa Good for Acid Reflux? (Expert Answer)

Short Answer: Quinoa is good for acid reflux. Because it has complex carbohydrates and magnesium, which can prevent acid spikes and relax the lower esophageal sphincter.

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

In acid reflux, your body allows some of the acid content of the stomach to flow back into the esophagus.

This can irritate the lining of the esophagus and cause heartburn, regurgitation, pain and other symptoms.

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

What you consume can affect your lower esophageal sphincter, the valve that prevents acid from coming back up, which can impact your acid reflux symptoms and overall health.

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

Now, quinoa is a pseudograin that is high in protein, fiber, vitamins and minerals.

People usually cook quinoa like rice and use it as a base for salads, soups, stews or casseroles.

Quinoa is good for acid reflux because it contains complex carbohydrates that can help stabilize your blood sugar levels and prevent acid spikes.

Quinoa also contains magnesium, which can relax the lower esophageal sphincter and prevent acid reflux.

One cup of cooked quinoa can give you 8 grams of protein (16% of your daily needs), 5 grams of fiber (20% of your daily needs), 118 mg of magnesium (30% of your daily needs) and other nutrients.

Magnesium can positively affect acid reflux by relaxing the lower esophageal sphincter and improving digestion.

Fiber can positively affect acid reflux by adding bulk to your stool and preventing constipation, which can worsen acid reflux.

Furthermore, quinoa is a whole grain and whole grains are good for acid reflux.

Because, they can lower the risk of esophageal cancer, which is associated with chronic acid reflux.

You can eat one to two cups of quinoa per day safely. More than that can cause bloating, gas or diarrhea.

Also, you shouldn’t eat quinoa if you have celiac disease or gluten sensitivity to prevent allergic reactions.

Because, quinoa may contain traces of gluten from cross-contamination.

You can buy fresh quinoa in your local market or can order it from online.

Always choose organic and pre-washed quinoa.

Because, quinoa may have a natural coating called saponin, which can make it bitter and hard to digest.

You can store quinoa in an airtight container in a cool and dry place for up to six months.

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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