Oil is almost essential in cooking all types of food, from large meals such as pasta or chicken to snacks like french fries. The properties of the oil are needed as a heat transfer medium, and food feels incomplete without it.
The terrible news of oil being one of the GERD-trigger foods must have left you confused and with minimal choices.
You’d be happy to learn that we have got you covered, keep reading to know about this fantastic oil alternative that will keep the texture and flavor intact without triggering GERD.
What Is Acid Reflux?
As you must know, your stomach contains several acids within. Acid reflux is a digestive problem where acids flow back into the esophagus. The lower esophageal sphincter (LES) is a ring of muscle that joins your lower esophagus and stomach. It is only supposed to open and close so the swallowed food/liquid substances will enter the stomach.
In your case, LES will malfunction and relax at the wrong times, allowing acids to reflux into the food pipe and causing heartburn symptoms.
Chronic acid reflux is known as gastroesophageal reflux disease.
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Acid Reflux Symptoms
Are you having trouble self-diagnosing GERD, and are you unsure whether the symptoms are severe? Take a look at the list of GERD symptoms below, and if you are experiencing them frequently, then, unfortunately, you are at risk of developing gastroesophageal reflux disease.
Visit a doctor and get a proper diagnosis to be sure.
- Burning sensation in your chest (heartburn)
- The feeling of a lump in your throat
- Chest pain and chronic cough
- Trouble swallowing (dysphagia)
- Trouble sleeping because of discomfort
Read also: Home Remedies For Heartburn: 20 Fast Ways To Get Rid Of Acid Reflux
Why Is Olive Oil Good For Acid Reflux?
Substances such as lean proteins, egg whites, whole grains, and brown rice are good choices for people with a compromised digestive system, and they all need some oil to cook. Since all of them are good fiber and lean protein sources, they can’t be skipped.
The good news is that replacing refined oil with olive oil can enable you to eat your favorite foods. It has several beneficial properties that make it a perfect choice for GERD patients, and some of them are listed below.
Read also: Is Grape Juice Good For Acid Reflux?
Low Acidity Levels And a Good Source Of Fats
Your body needs sources of fats for essential fatty acids that can’t be produced otherwise. Even though fatty foods are a great source of vitamin e, these unhealthy fats and spicy foods are considered one of the primary triggers. Lucky for you, there is a safe alternative.
Olive oil is a plant-based oil that contains high levels of unsaturated fats, making it a heart-healthy choice and fulfilling our body’s requirements without triggering GERD.
Olive oil also has low acid, making it the best choice. For instance, scientific evidence suggests that extra virgin olive oil only has an acid level of 0.8% – 2%. The low acid levels result from free fatty acids generated by triglycerides in the plant.
Lower the levels of acids and lower the risk of having acid reflux.
Contains Anti-inflammatory Properties
If you have gastroesophageal reflux disease or even acute acid reflux, you would know that one of its uncomfortable symptoms is that the toxic stomach acids can inflame the esophagus and cause a burning/ irritating sensation in your chest.
Phenolic compounds in extra virgin olive oils make it a ‘must-have’ addition to your GERD diet. Phenolic compounds are a group of metabolites produced directly in the plant that are known to contain anti-aging, antioxidant, and
anti-inflammatory properties. This will soothe the inflammation caused by GERD.
Olive oil also contains oleic acid, which can boost your immune system and solve several other stomach problems.
Read also: Does Drinking Hot Water Help Acid Reflux?
Lowers The Risk Of GERD
The most significant risk factor for GERD is obesity, so the first thing your doctor will recommend is likely to be lifestyle changes such as adopting a low-fat diet and focusing on weight loss. One of the several health benefits of olive oil is that it lowers the risk of GERD.
Olive oil contains monounsaturated fatty acids that are good for your heart and blood sugar and promotes a feeling of sufficiency in your body. The fulfillment will reduce your urge to overeat other high-fat foods, and weight loss will be more effortless.
Moreover, Olive oil also reduces acid reflux by preventing the flow of gastric juices into the esophagus. It speeds up the digestion process, which means your stomach contents will be processed before they get a chance to catch bacteria and increase toxicity in the acids.
Fact: gastric acid is a mix of the contents of your stomach, hydrochloric acid, and lipase
Read also: Best Cereal For Acid Reflux
Olive Oil Alternatives
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Suppose you don’t like olive oil for some reason, for example, if it’s causing rare symptoms such as acne, allergies, or blackheads or if it’s not available. Don’t worry; other types of oil are as safe as olive oil and won’t escalate your acid reflux.
- Lavender oil
- Peppermint oil
- Ginger oil
- Sesame oil
Why Are Other Oils Bad For GERD?
Now you must wonder what makes refined or other oil terrible for GERD. By reading why oil is bad for you and what would happen if you consume it regardless of GERD, Keep reading to find out; it might just be persuasive enough to amend your diet.
- Foods fried in refined oil can trigger your GERD badly because of the high acidity levels it contains. Oily and greasy food can prevent your lower esophageal sphincter from tightening correctly, which will relax at inappropriate times and allow acids to reflux into the esophagus. This is why fatty meats and greasy foods are so high on the GERD trigger list.
- Greasy and fried foods are more complex to digest than high-fiber foods, so their existence in your digestive system will also be prolonged. The stomach will empty slowly, and the risk of heartburn will increase.
Olive oil quickens digestion to aid our system, while unhealthy oils do the opposite. The longer food substances stay in our stomachs, the more bacteria they catch. This only worsens gastroesophageal reflux disease.
Read also: Can a Heating Pad Help With Acid Reflux?
Is Olive Oil Good For Acid Reflux Summary
Gerd or not, olive oil’s soothing properties are a lot more beneficial than that of refined oil, and adding it to your diet is a healthy lifestyle choice.
If you are experiencing gastroesophageal reflux disease or any other digestive disorder, be sure to know that precautions and restrictions, as vital as they are, will not treat your condition permanently. Over time, symptoms will keep resurfacing.
The only permanent solution to this chronic illness is surgery. Your healthcare provider can guide you best in that area after analyzing the severity of your situation and previous medical history.
We hope your question is answered and if you found this article helpful, share it with your friends or family who might be wondering the same thing.