Do you experience acid reflux after eating certain meals or foods? Your reflux may have a specific dietary link. If you are allergic to dairy, for example, you can experience a wide range of digestive symptoms, including heartburn.
Usually, avoiding foods that contain lactose is enough to ease your symptoms. It’s important to note, though, that lactose intolerance doesn’t directly cause heartburn or acid reflux. It’s the other symptoms that may or may not aggravate your reflux.
Don’t put down that glass of milk just yet. If you aren’t allergic to dairy, or have lactose intolerance, there may be some benefit to adding dairy products such as yogurt to your diet. Many yogurts contain probiotics or “good” bacteria that can improve gut health. Probiotics can also aid with digestion.
Probiotics have been shown to help with the following conditions:
- irritable bowel syndrome
- gastrointestinal cancer
- gastric inflammation
More studies are needed to fully assess probiotics and their potential positive effects on acid reflux. Ask your doctor if eating yogurt or taking probiotic supplements may help with your reflux symptoms.
In general, dairy products are a good source of calcium and vitamin D.
A study published in Gut and Liver assessed the relationship between cow’s milk and acid reflux. When exposed to milk, 72 of out the 81 participants had digestive problems such as acid reflux.
These participants were then given a medication called omeprazole to reduce stomach acid. Even with the medication, 27 of these participants still experienced symptoms.
Researchers then eliminated dairy from their diets. The result? The researchers concluded that milk allergy and gastroesophageal reflux disease (GERD) are linked. All participants showed significant improvement in their symptoms after eliminating milk from their diets.
Risks and warnings
Most people can consume dairy without having any adverse side effects.
Milk allergy, especially in children, can carry severe side effects beyond acid reflux. If you suspect you or your child has a true dairy allergy, you should seek immediate medical attention. A severe allergic reaction to dairy may lead to anaphylaxis.
Symptoms of anaphylaxis include:
- skin rash and hives
- swelling of the lips, tongue, or throat
- difficulty breathing
- stomach pain
If you think dairy is contributing to your acid reflux, consider trying a dairy substitute. These days, you can find an alternative for most dairy products on the market.
As an added bonus, most dairy substitutes are healthier than their counterparts. They are typically lower in both fat and calories. Most also contain no cholesterol.
You can find alternatives for most dairy products at natural food stores or in the health food section of many general grocery stores. Be sure to check the labels carefully. Most substitutes are made from a base of:
Some popular brands include:
- Whole Soy
- Follow Your Heart
- Earth Balance
- Rice Dream
- Soy Delicious
Many grocery store chains are now making their own versions of non-dairy milks and other foods.
Cooking with substitutes
Most dairy substitutes, especially plain milks, can be used in a 1:1 ratio when cooking. Unsweetened versions tend to be the most neutral for flavor. For other dairy products, learning the ropes just takes a little trial and error.
Here are some common dairy ingredients and how to create them from non-dairy alternatives.
- Buttermilk: Add one tablespoon of vinegar to a cup of soy milk or other alternative.
- Ricotta: Crumble and season firm tofu.
- Evaporated milk: Simmer non-dairy milk on the stove until it’s reduced by 60 percent.
- Sweetened condensed milk: Mix one cup evaporated non-dairy milk with 1 ¼ cups sugar.
- Heavy cream: Use full-fat coconut milk in a 1:1 ratio.
Keeping a food diary may be a good way to identify if milk is causing or worsening your reflux symptoms. If you see a link, try eliminating foods that contain dairy from your diet to see if your reflux improves.
See your doctor if your acid reflux happens more than twice a week over an extended period. If changing your diet doesn’t work, ask your doctor about treatment options. They can work with you to determine the best treatment plan for you.