Protein powder and acid reflux.
Written by Jack Schrupp & endorsed by Baylee Reller, RDN
What is acid reflux?
Acid reflux, also known as gastroesophageal reflux (GER), occurs when stomach acid flows backward into the esophagus. Severe acid reflux can lead to a condition called gastroesophageal reflux disease, or GERD. GERD is quite common, affecting about 20% of the population, and its most frequent symptom is heartburn.
Certain foods are known to trigger acid reflux because they slow down the digestive process, causing food to linger in the stomach. They also relax the esophageal sphincter, allowing stomach acid to flow back up into the esophagus.
The foods you eat play a role in regulating the amount of acid your stomach produces, and making smart food choices is key to managing acid reflux. Eliminating trigger foods from your diet is an effective way to avoid acid reflux symptoms. You can also use an elimination diet to determine which foods cause symptoms. This is important because triggers can vary from person to person.
There is a lot of debate about which foods actually trigger acid reflux, but there is consensus on a few common triggers. These include alcohol, caffeine, chocolate, citrus fruits, tomatoes, garlic, mint, onions, spices, fatty foods, fried foods, and processed foods. The last one, processed foods, is important to keep in mind when buying protein powder. Keep reading to learn more.
Can protein powder cause acid reflux?
Protein powder acid reflux is a common side effect. Most protein powders are made with a cocktail of ingredients that can cause a number of different gastrointestinal (GI) issues, including acid reflux. Emulsifiers, thickeners, sweeteners, and flavors are some of the top offenders. Ingredients like these are almost always heavily-processed and a far cry from real food. It follows that the best protein powder for acid reflux is made with a short list of simple ingredients. The more your protein supplement looks like real food, the better.