Managing Acid Reflux How Olive Oil Fits into a Balanced Diet

Olive oil is widely known as a heart-healthy fat, but if you have acid reflux or gastroesophageal reflux disease (GERD), you may wonder whether it helps or worsens symptoms. Some people report relief, while others experience discomfort. So, what does the science say?

Can Olive Oil Help With Acid Reflux?

The Mediterranean diet rich in healthy fats like olive oil has been linked to a lower risk of GERD. A Diseases of the Esophagus study found that people who followed this diet had fewer acid reflux symptoms.

The International Foundation for Gastrointestinal Disorders (IFFGD) also suggests that switching from saturated fats (found in meat and dairy) to unsaturated fats (like those in olive oil, nuts, and fish) may help ease reflux.

But does the type of olive oil matter?

"The difference between extra virgin, virgin, and refined olive oil is in the taste, not nutrition," explains Julie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Extra virgin olive oil (EVOO) is made from the first pressing of olives, but all forms contain the same heart-healthy fats.

Moderation Is Key

When it comes to managing acid reflux, portion size matters more than the type of oil you use.

• Fats take longer to digest and require more stomach acid, which can contribute to reflux symptoms.

• Overloading on oil even a healthy one can trigger discomfort.

• The American Heart Association (AHA) recommends oils with less than 4 grams of saturated fat per tablespoon, including olive, canola, and safflower oils.

Stefanski advises using small amounts of oil and experimenting with portion sizes to see what works for you.

Alternatives to Olive Oil for Flavor

If you’re looking to cut back on oil, try these reflux-friendly alternatives:

• Lemon juice: A splash can enhance flavor, but use it sparingly, as too much acidity may irritate the esophagus.

• Herbs and spices: Fresh basil, oregano, and garlic can add depth to dishes without adding fat.

• Broths and vinegars: These can be used to sauté vegetables without relying on oil.

Best Cooking Methods for Acid Reflux

How you cook your food can impact acid reflux just as much as what you eat.

Steaming and baking require little to no oil and are gentle on digestion.
Sautéing with olive oil is fine in moderation it has a moderately high smoke point.
Frying or heavy oil use can increase reflux symptoms due to high fat content.

The Bottom Line

Olive oil can be a safe and healthy option for acid reflux when used in moderation. If you notice discomfort, try reducing your intake or experimenting with alternative cooking methods.

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