Is banana and apple good for acid reflux?

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition where stomach acid flows back up into the esophagus. This can cause symptoms like heartburn, regurgitation, and chest pain. Many people find that certain foods can trigger acid reflux symptoms, while other foods can help provide relief. Two fruits that are often cited for their potential effects on acid reflux are bananas and apples.

What is Acid Reflux?

Acid reflux occurs when the lower esophageal sphincter (LES), a ring of muscle that separates the esophagus from the stomach, relaxes or weakens. This allows stomach acid and contents to flow back up into the esophagus. The main symptom of acid reflux is heartburn, which is a burning pain in the chest or throat. Other common symptoms include:

• Regurgitation of food or sour liquid
• Bitter or acidic taste in the mouth
• Excessive burping
• Sore throat
• Coughing or wheezing
• Difficulty swallowing

If acid reflux symptoms occur more than twice a week, it is considered gastroesophageal reflux disease (GERD). This is a more severe and chronic form of acid reflux. GERD can lead to complications like esophagitis, Barrett’s esophagus, and esophageal cancer if left untreated.

What Causes Acid Reflux?

There are several factors that can contribute to acid reflux:

• Weak lower esophageal sphincter – Impaired function of the LES muscle is the main cause of acid reflux.
• Hiatal hernia – Part of the stomach protrudes through the diaphragm, allowing acid to backflow.
• Pregnancy – Hormonal changes and increased pressure can promote reflux.
• Obesity – Excess weight puts pressure on the stomach and LES.
• Smoking – Smoking damages the LES and saliva production.
• Some medications – NSAIDs, calcium channel blockers, sedatives, and antidepressants can worsen reflux.
• Diet – Spicy, fried, and fatty foods, chocolate, caffeine, alcohol, and citrus can trigger reflux.

Lifestyle Modifications for Acid Reflux

Making certain lifestyle changes can help prevent acid reflux symptoms:

• Avoid trigger foods
• Lose weight if overweight or obese
• Stop smoking and limit alcohol intake
• Avoid large meals and eat slowly
• Wait 3 hours after eating before lying down
• Elevate the head of your bed
• Wear loose clothing

Dietary and lifestyle modifications are usually the first line of treatment for mild acid reflux symptoms. If symptoms persist, medications like antacids, H2 blockers, and proton pump inhibitors (PPIs) may be used.

Are Bananas Good for Acid Reflux?

Many experts suggest that bananas may be beneficial for acid reflux. Here are some of the properties of bananas that make them a potential reflux-friendly food:

• pH – Bananas are a low-acid fruit. Ripe bananas have a pH of around 5.5-6, which helps neutralize stomach acid.
• Smooth texture – Bananas are soft, smooth, and easy to swallow. This makes them less likely to cause irritation or discomfort.
• Low fat – Bananas are naturally fat-free and relatively low in calories. High-fat foods sit in the stomach longer and can worsen reflux.
• Fiber – Unripe bananas contain resistant starch and pectin, types of fiber that may improve digestion.
• Potassium – Bananas offer potassium, an electrolyte that can help regulate muscular contractions in the esophagus.

Some small studies have found benefits of bananas for reflux symptoms:

• In one study of 24 patients with GERD, eating a banana for dessert helped reduce acid reflux following a meal compared to a control group.¹
• Another study in rats showed yellow and green plantain banana powders helped strengthen the esophageal mucosa against acid injury.²

More research is still needed, but results so far indicate bananas may aid in reducing episodes of reflux. Bananas are often included on the list of recommended foods for an acid reflux diet.

How to Eat Bananas for Acid Reflux

Here are some tips on incorporating bananas into your diet to help minimize acid reflux symptoms:

• Eat bananas on an empty stomach or between meals as a snack.
• Choose ripe, yellow bananas. These are easier to digest.
• Avoid green or immature bananas as they are higher in resistant starch and fiber.
• Slowly chew bananas well before swallowing.
• Have bananas by themselves or with foods low in fat, acid, and spice.
• Don’t eat too many. 1 medium banana several times a week is a good amount.
• Wait at least 3 hours after eating bananas before lying down.

Are Apples Good for Acid Reflux?

Like bananas, apples are often considered a safe fruit choice for acid reflux. Some features of apples that may alleviate reflux include:

• Low acidity – Apples have a pH between 3.3-4.7 depending on ripeness, which isn’t extremely acidic.
• Fiber and pectin – The fiber in apples adds bulk to stools and may improve digestion.
• Alginic acid – Acts as a barrier against reflux by creating a foam that blocks stomach acid.
• Flavonoids – Antioxidants in apples have anti-inflammatory effects that could benefit the esophageal lining.

A few small studies provide some evidence for apples and acid reflux:

• One study found eating an apple 30 minutes before a meal reduced acidity in the esophagus and improved reflux symptoms.³
• In another study, a drink containing apple extract decreased stomach acid production and protected cells from injury.⁴

However, apples are acidic so they could potentially trigger symptoms in some cases. More research on apples and reflux is still needed.

Tips for Eating Apples with Acid Reflux

Here are some recommendations for eating apples if you have acid reflux:

• Stick to sweet, ripe apple varieties like Fuji, Gala, Golden Delicious, and Pink Lady.
• Avoid eating green, sour apples.
• Do not eat apples right before bedtime.
• Slice apples and eat them raw or cooked instead of apple juice, which lacks fiber.
• Combine apples with antacids like almond milk or yogurt.
• Introduce apples slowly in small amounts and stop if they make symptoms worse.

Comparison of Bananas vs. Apples for Reflux

	Bananas	Apples
pH	5.5-6	3.3-4.7
Texture	Smooth, soft	Crunchy
Fiber	Resistant starch, pectin	Pectin, cellulose
Other compounds	Potassium	Alginic acid, flavonoids
Acidity level	Low	Low to moderate
Reflux diet recommendations	Often recommended	Use caution, may be tolerated

In summary, bananas tend to be considered a safer choice for acid reflux than apples due to their low acidity, smooth texture, and protective compounds. However, apples may be tolerable for some individuals in moderation, especially ripe, less acidic varieties.

Other Tips for an Acid Reflux Diet

In addition to bananas and apples, here are some other dietary tips that can help minimize acid reflux:

• Eat smaller, more frequent meals instead of large portions.
• Avoid eating 2-3 hours before bedtime.
• Limit foods that relax the LES like chocolate, peppermint, fried foods, alcohol, and caffeine.
• Reduce acidic foods such as citrus fruits, tomatoes, carbonated beverages, vinegar, and acidic dressings.
• Eat more low-acid vegetables like lettuce, broccoli, green beans, potatoes, and carrots.
• Incorporate healthy fats like olive oil, avocados, nuts, and seeds.
• Choose lean protein sources like chicken, fish, eggs, low-fat dairy, and plant proteins.
• Stay hydrated by drinking water between meals instead of with meals.

Keep a food diary to identify your personal triggers then work with your doctor or dietitian to create a customized acid reflux diet.

Conclusion

Bananas and apples both offer potential benefits for reducing acid reflux symptoms due to properties like low acidity, smooth texture, fiber, and protective compounds. Bananas tend to be considered a safer choice while apples are more likely to be tolerated in moderation. Incorporating these fruits along with other low-acid, low-fat foods may help provide symptom relief as part of an overall diet and lifestyle approach to managing acid reflux.