Which Breakfast Cereal Is Best for Managing Acid Reflux?
Acid reflux, called gastroesophageal reflux disease (GERD), is a common disorder affecting millions of individuals worldwide. It results from reflux of stomach acid or, less commonly, stomach contents, into your food pipe (oesophagus). The reflux moves through the lower oesophageal sphincter (a ring of muscle near the bottom of your oesophagus that acts as a valve). This reflux erodes the lining inside the oesophagus and causes GERD. Symptoms of acid reflux include a burning sensation in the centre of your chest (heartburn), just behind the breastbone, which can occur after eating, taking alcohol or lying down at night and can sometimes be mistaken for pain of the heart, the feeling of food getting stuck in your throat, chest pain, difficulty swallowing, regurgitation of fluid or undigested food, and wheezing caused by oesophageal asthma.
Diet is a significant factor in preventing acid reflux symptoms. What you eat makes a difference in how often you have symptoms and how severe the symptoms are. As Lauren Gerson, MD, assistant professor in the Stanford University medical school department of gastroenterology, states: ‘There’s a lot of literature to support the need for patient education surrounding diet and acid reflux. The right food choices can significantly mitigate the uncomfortable symptoms of a flare.’ She explains that food can reduce the risk of acid flowing back into the oesophagus.
Careful dietary choices are a big part of managing acid reflux. Foods with high fibre and low acidity tend to keep stomach acid at more stable levels than low-fibre foods, decreasing the chances of reflux symptoms. Conversely, foods with high fat, sugar and flavourings such as chocolate tend to irritate GERD symptoms and should be avoided or consumed in moderation by those with GERD.
Evaluating Breakfast Cereals for Acid Reflux Sufferers
When it comes to breakfast and acid reflux, the cereal one selects can be the difference between success and failure in keeping acid where it belongs. With so many cereals to choose from, there can be a tendency to ignore the differences and skip to the search for the flavor one prefers. However, in selecting cereals that don't trigger acid reflux, a few simple criteria can go a long way in the selection process.
Firstly, low acidity is crucial. When cereals are low in acidity, the stomach does not produce a lot of gastric acid in response. High-fibre cereals help even more, as fibre not only helps to absorb stomach acid, but also works towards healthy digestion, minimising the chance of a reflux. ‘When you choose cereals that have high fibre, this can help you with your digestion and will often slow down digestion. That in turn [means] there aren’t big spikes in your stomach acid – so that can help to manage your reflux,’ says Amy Burkhart, RD, a dietitian and physician who specialises in digestive health.
But just because alcohol can trigger heartburn doesn’t mean that cereals can’t. Some cereals might worsen your symptoms. Cereals high in sugar induce rapid stomach acid production. So too can cereals high in fat, because they delay stomach emptying. Chocolate-flavoured cereals have the double danger of energy density: they’re high in both sugar and the caffeine-like compounds in cocoa, which can trigger heartburn.
These individuals with acid reflux will need to read nutritional labels to avoid the cereals that are high in sugar, fat and additives, all of which can worsen reflux symptoms. For those who can tolerate cereal, simple carbohydrate foods with whole grains and/or low sugar content are typically the safest choices. Prudish and careful cereal selection may make all the difference while relieving the pain and complications of acid reflux.
Spotlight on Corn Flakes
Corn flakes are a breakfast cereal consumed regularly for their supposed ‘healthy’ status. They are deem
ed to be useful within an acid reflux diet as they can be very low in fat, and free from the common culprit acid triggers of many other breakfast choices. Corn flakes are milled corn, combined with sugar and a malt flavouring, making them a good choice for people wishing to reflux-proof their eating.
For corn flakes to be counted in an acid reflux-friendly diet, simplicity is a major bonus. As they have virtually no fat, one of the biggest advantages of this childhood breakfast food is that they don’t relax the LES. High-fat foods are a major trigger of GERD, as these foods alter the LES. When the stomach is filled with a fatty meal, the LES tends to relax, which helps in the digestion of that fat-filled food. However, if the food in the stomach is heavy in fat and the LES is slackened, powerful stomach acid can make its way back into the esophagus, causing a swell of acid reflux. ‘Corn flakes are great for acid reflux patients because less fat means less chance of LES relaxation and subsequently, acid reflux,’ writes Kenneth A Brown, a gastroenterologist, on the MD Jester blog.
Furthermore, corn flakes are generally low in fibre, a hindrance in an ordinary diet but a boon for a stomach with a low tolerance for roughage-engorged stool and heat production. Adding the rice into the mix can escalate the heat. This can be helpful in the morning, since stomachs at this time of day can become more sensitive to the bloating and air generation that fogs the brain. The word ‘fart’ derives from the Old English feortan, meaning to burst, and the Old Dutch farten, meaning to break wind; it’s called farting because of the looseness of the vessel that drives the wind. Farts are so prominent on this diet because they come from a larger source.
The acid reflux dietarian’s use of corn flakes is not just a question of choosing the right cereal but also of how to prepare it. Served with low-fat or almond milk rather than whole milk, corn flakes can combine lightness with a boost of energy to kick-start the day, while protecting against the onset of acid reflux.
Corn Flake Production Line
The Corn Flake Production Line is central in achieving the control over such cornflakes’ qualities which make them safe for acid refluxers. Only by appreciating this process can we understand how cornflakes, of all foods, have become the historic staple of the so-called ‘healing symphony’.
In order to produce corn flakes, it’s first necessary to select high-quality, non-genetically modified corn. That corn is then washed to remove any debris (though 20 per cent of corn comes with parts of the plant still attached, and must be removed), and soaked to soften the hull, giving way to greater ease of separation. The corn is then cooked. This is important because cooking it helps to not only soften it even further, but decreases soluble non-starches and insoluble dietary fibres, nature’s indigestible parts that can irritate the delicate plumbing system in our esophaguses, typical triggering agents of acid reflux.
After cooking, it gets rolled into thin flakes, then dried in large hot-air ovens to give them the right crispness without using oils anyway. And, again, this is a big advantage: crispy without using oils is crucial for the low-fat profile that an acid reflux diet demands. ‘The hot drying process in the Corn Flake Production Line reduces the oil content in the flakes so they are easy to eat and won’t cause acid reflux,’ said Dr Marcus Grant, a food process engineer.
After this, the corn flakes are toasted to make them taste better and crispier. And the way they are toasted is that no oil or fats are added, so they stay low-fat. So, all in all, quality control will make sure that there isnt massive sugar or additives to your product, in line with the sometimes conflicting dietary advice for acid reflux.
In fact, this same deliberate production process makes corn flakes not just suitable for people with acid reflux but also palatable – pleasant to eat, as well as helpful.
Other Suitable Breakfast Cereals
While corn flakes are one good choice to try for acid reflux patient, other popular breakfast cereals may also mesh well with your current reflux lifestyle as well. Check out the list below and tips for modifications to help reduce how cereal breakfasts can cause reflux.
Oatmeal is one the best examples of a breakfast cereal for your acid reflux since it forms a very viscous gel during digestion to protect your stomach lining from excess acid irritation. It is also naturally low in fat and higher in fibre to ensure normal digestive function and help prevent the overproduction of stomach acid that can trigger reflux. Stick to plain oatmeal to avoid the added sugars and flavours of conventional oatmeals that may trigger your heartburn.
Whole grain cereals are also a good choice. These cereals are generally made of intact grains and are high in dietary fibre, which is good for your gut and for absorbing stomach acid. When choosing whole grain cereals, try to find low sugar-content variations with no added processing to avoid any extra irritants.
To further tailor your cereal breakfast to minimize acid reflux, consider the following tips:
Replace cow’s milk with either almond milk or soy milk, as dairy is typically high in fat, which can worsen acid reflux symptoms.
Add nuts and seeds for extra nutrition without increasing fat content too much, as this accelerates reflux.
And don’t add too much sugar or honey; instead, sweeten cereals with low-acid fruits such as bananas, which also add fibre.
With the right kinds of cereals, and by properly preparing them, those with acid reflux can still enjoy a filling and nutritious breakfast.
In conclusion, living with acid reflux doesn’t mean you have to give up delicious and nutritious breakfast options. In the next section, we’ll cover the best types of cereals for people with acid reflux. We’ll also emphasise the importance of discussing diet with your healthcare provider.
Conclusion
All in all, choosing the right breakfast cereal is key to keeping acid reflux under control. Corn flakes are a particularly good choice, as they have a low fat content and a relatively short ingredient list. But oatmeal or other whole grain cereals are also a good choice because they also keep your stomach lining healthy (and help soften your stools) with fibre. Acid reflux sufferers often feel like avoiding cereals made with whole grains, which tend to be heavier. However, these cereals are healthier than those that are dense with high sugar, high fat or full of binders and added chemicals.
Sufferers have to go beyond the cereal category, too: how it is cooked or baked increases or decreases risk, as does the way it is served. Low-fat milk options and reduced sugar overall can maintain the safety of a reflux-friendly diet. Natural, lower-acid fruit can add flavour without causing the risk to rise.
‘Patients should not be afraid to discuss what they are eating with their physician to get dietary advice specifically tailored to their individual condition,’ says Gerson, a gastroenterology researcher. For people with acid reflux disease, diet changes, though small, should be consistent enough to achieve His conviction stems from his personal relationship with his patients. He’s not in the business of selling diet books or pills, he says, and he gets frustrated when patients consume ‘Tums to the horizon’ because they think taking antacids is all they need. That’s why it’s important for them to talk to him. For many people, acid reflux disease can become chronic, so diet changes, though small, should be consistent enough to achieve its eradication.
For patients with acid reflux, judicious selection and preparation of breakfast cereals can allow them to enjoy a broad array of the most healthful and tasty choices.
