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Heartburn is a common problem for millions of Americans. Spices are often the culprit, but oatmeal can also cause heartburn in people with oat sensitivities. Is it the oats that are causing heartburn? You can still enjoy your oatmeal while preventing symptoms.
All About Oats
It is unlikely that plain oatmeal will cause symptoms in most people. According to a study published in April 2013 by Gastroenterology: Research and Practice, whole-grain oatmeal is a great addition to dietary plans that can help control acid reflux and suppress the symptoms.
Remember that dietary recommendations for acid reflux are only guidelines. Because the problem is so individual, they can’t predict every food that may trigger heartburn. Some people may be able to eat oatmeal without experiencing any issues, while others may have acid reflux.
Heartburn can result from a number of different issues, explains Rajsree Nambudripad MD an intern medicine doctor at St. Jude Medical Center in Fullerton and founder of OC Integrative Medicine. Sometimes it’s an allergy or sensitivity. It is because the food doesn’t agree with you. It could be an allergy to oats, or even some toppings. It depends on who you are and how you prepare the oatmeal.”
What’s In Your Oatmeal?
You may be causing heartburn by adding something to your oatmeal.
National Institute of Diabetes and Digestive and Kidney Diseases
We says that if brown sugar in your oatmeal causes heartburn, try substituting a small amount maple nectar. Maple syrup is an excellent natural sweetener because it contains many trace minerals. Consider cinnamon. He says that adding cinnamon to oatmeal can reduce the sweetness needed. Cinnamon is generally well tolerated, and it makes food taste sweeter without sugar.
Harvard Health Publishing also notes that a gluten allergy can cause inflammation in the esophagus, which causes symptoms similar to reflux. According to a review published in Frontiers In Pediatrics in September 2019, oats can be processed in the same facility as wheat. This increases the risk of gluten contamination.
If you have heartburn and are gluten sensitive, we suggests choosing an oatmeal brand that is gluten-free.
Preparation Suggestions
Take steps to reduce heartburn when you prepare oatmeal. Use gluten-free oatmeal and cook it in low-fat or water if you are lactose intolerant.
We says that you should not make too much oatmeal. He says that the smaller the amount of food, the more easily your stomach and intestines can break it down. This will prevent it from coming back up to cause heartburn. Overeating can lead to reflux.
Department of Agriculture in the United States recommends a serving size of 1/2 cup. The U.S. Department of Agriculture recommends a serving size of 1/2 cup. To make a half cup serving of oatmeal, you will need 1/4 of oats.
Cook the oats completely. We says that partially cooked or raw oatmeal is harder to digest. If you have a sensitive stomach, be sure to cook your oats fully.
Sleuth it Out
If oatmeal is only a part of your morning routine, don’t blame it for heartburn.
American Academy of Family Physicians states that coffee, tea and citrus juices can cause acid reflux. Heartburn can also be caused by eating too quickly or in excess, stress, tight clothing, or lying down soon after a meal.
Keep a food journal detailing what you eat, and how you feel afterwards.
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