Acid Reflux and Fasting: All You Need to Know

Listen to this article:

Even though the health benefits of intermittent fasting are countless from weight loss to better digestion, some people may experience temporary side effects like heartburn while fasting, which is caused by acid reflux also known as gastroesophageal reflux (GER).

What happens in acid reflux?

Acid reflux is caused by excessive acidity and creates significant discomfort in the upper abdomen area. When acid reflux (GER) happens over and over, it can cause gastroesophageal reflux disease (GERD).

Acid reflux is also known as acid indigestion, sour stomach, heartburn, and dyspepsia.

Can fasting cause acid reflux (GER)?

During your fasting hours, your stomach still produces stomach acid. Because your stomach is partially or completely empty during fasting, the acid builds up in your stomach, and if this continues, the acidic fluid travels up into your throat and causes chest and throat pain.

This side effect of fasting usually only happens during the first few weeks of switching to the intermittent fasting diet and will fade away over time, particularly if you make some adjustments to your nutrition.

Does fasting help acid reflux?

As your body adapts to intermittent fasting, it may reduce the symptoms of acid reflux as intermittent fasting is a great way of improving your digestive health by giving your digestive organs some time to rest. While they’re doing this, your body takes care of cleaning out any toxic substances.

For a healthier fasting experience, Fasting Kompanion gives helpful information and tips on nutrition and tracks your intermittent fasting progress.

Intermittent fasting and GERD: What’s the relation?

Intermittent fasting, which involves cycling between periods of fasting and eating, is not typically known to cause gastroesophageal reflux disease (GERD) directly.

In fact, some individuals find that intermittent fasting can help alleviate GERD symptoms. However, there are a few considerations to keep in mind.

How to avoid acid reflux when fasting

Acid reflux while fasting can definitely be a concern, but there are ways to manage it and enjoy a comfortable fast. If you’re experiencing the symptoms of heartburn while fasting, try these tips:

1) Focus on easily digestible foods

Prioritize lean protein sources like fish, chicken breast, or lentils, and cook them using gentle methods like steaming or baking.

When it comes to eating fruits, choose the alkaline ones like bananas, melons, and leafy greens which can help neutralize stomach acid.

2) Avoid triggering foods

Citrus fruits like lemons, oranges, tangerines, and grapefruit are very acidic. Eating many of these during your eating window may cause you to experience acid reflux when fasting.

Besides acidic fruits, spicy and fatty foods can also worsen your acid reflux symptoms. Minimize your portions or simply avoid them for a few days to give your body a break.

3) Don’t drink coffee on an empty stomach

Coffee is one of the few drinks that you can consume during your fasting period. But if you’re experiencing acid reflux symptoms while fasting, it’s better to your daily coffee intake to one cup. If your symptoms don’t disappear, cut it completely out for a while.

4) Control your portions

Don’t overindulge yourself when breaking a fast. You may feel very hungry at the end of your fasting period but try not to fill yourself with heavy, greasy, or sugary foods when breaking your fast.

Instead, be gentle with your stomach, by starting your meal with a soup or a salad. Then have your proteins and finish your meal with the carbs.

5) Don’t lie down right after your meals

Lying down with a full stomach worsens acid reflux. Don’t lie down for two hours after a meal.

If you experience reflux at night, consider sleeping with your head and upper body slightly elevated using pillows or a wedge.

6) Take the right probiotics

Probiotics, the good bacteria that are known to boost gut health when consumed in the right doses are also being discussed for their benefits on the symptoms of acid reflux

However, bear in mind that the source of probiotics is also important. For instance, different probiotic strains offer different benefits. Lactobacillus and Bifidobacterium strains are most commonly studied for acid reflux.

Is kombucha good for acid reflux?

Kombucha, the recently famous vegan probiotic beverage, may not be suitable for you. Although kombucha is known to be a good source of probiotics, it is also an acidic beverage that contains caffeine, so it probably will trigger acid reflux symptoms.

7) Stay hydrated

Drinking plenty of water throughout the day, even when fasting, can help dilute stomach acid and flush out irritants.

8) Manage stress

Stress can exacerbate reflux, so incorporate relaxation techniques like meditation or yoga into your routine.

9) Avoid tight clothing

Loose-fitting clothing around your abdomen can reduce pressure on your stomach and lessen reflux symptoms.

10) Maintain a healthy weight

Excess weight can put pressure on your abdomen and contribute to reflux. If needed, discuss weight management strategies with your doctor.

11) Practice mindful eating

Take your time when eating, chew thoroughly, avoid distractions to promote proper digestion and be mindful of your bites.

12) Consider digestive aids

Talk to your doctor about natural remedies like ginger or licorice root, or over-the-counter medications that might help manage reflux during fasting periods.

To sum up

Following the above tips will likely reduce your acid reflux symptoms and heartburn, but bear in mind that these recommendations may not be suitable for patients with serious acid reflux problems. Everyone’s body responds differently to different nutrition styles. While intermittent fasting may be well-tolerated by many individuals with GERD, some people may experience an increase in symptoms due to factors specific to their condition or personal sensitivities.

If you have concerns about GERD or GER (acid reflux) or how intermittent fasting may impact your symptoms, it’s advisable to consult with a healthcare professional who can provide personalized advice based on your specific situation. They can evaluate your medical history, and symptoms, and provide guidance on managing it while incorporating intermittent fasting into your routine.