Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where stomach acid frequently flows back up into the esophagus. This can cause symptoms like heartburn, regurgitation, and difficulty swallowing. Certain foods can trigger or worsen acid reflux, especially high-fat and spicy foods like fried chicken. However, chicken doesn’t have to be completely off limits for people with GERD. By preparing chicken in the right way and avoiding problematic side dishes, it can be enjoyed without issue.
Avoid frying chicken
Fried chicken tends to be one of the worst foods for acid reflux. Frying cooking methods seem to promote reflux symptoms. The high-fat content and spicy batter used on fried chicken can irritate the esophagus and loosen the lower esophageal sphincter (LES), allowing stomach acid to pass through. Eating any kind of fried food is generally not recommended if you have frequent acid reflux.
Instead of frying, chicken should be prepared using lower-fat cooking methods like:
- Grilling
- Baking
- Broiling
- Poaching
- Lightly sautéing in a small amount of oil
These methods don’t add extra fat or irritating spices to the chicken. Grilling, broiling, and poaching, in particular, allow excess fat to drip away from the chicken as it cooks. Removing the skin before eating will further lower the fat content.
Watch out for marinades and breading
Many marinades and breadings contain acidic ingredients like vinegar, lemon juice, tomatoes, and citrus fruits which can worsen acid reflux. Barbecue sauce, buttermilk, and tartar sauce tend to be highly acidic. Before marinating chicken, check that the ingredients are not too acidic.
Some better options for marinades include:
- Yogurt-based marinades
- Herb marinades like rosemary, thyme, sage
- Olive oil and garlic
- Wine or low-acid fruit juice marinades
It’s best to avoid heavily breaded chicken tenders, nuggets, or cutlets if you have acid reflux. The breading can relax the LES and stimulate more acid production. Instead, lightly coat chicken in breadcrumbs rather than submerging in batter if you want a crunchy exterior.
Be careful with condiments
Barbecue sauce, hot sauce, mustard, and ketchup are all common culprits for acid reflux due to their vinegary taste. Buttermilk ranch, blue cheese, vinaigrette, and other creamy salad dressings can also trigger symptoms.
Some better condiment choices include:
- Hummus
- Tzatziki
- Pesto
- Chimichurri
- Mango chutney
- Olive oil and lemon
If you want to use small amounts of salad dressing or sauce, opt for low-fat options like light balsamic vinaigrette. Avoid pouring dressings directly on your chicken. Instead, use it sparingly on the side.
Avoid heartburn-promoting sides
What you eat with chicken is just as important as how you prepare the chicken itself. Side dishes like french fries, onion rings, creamy mashed potatoes, and macaroni and cheese are all reflux-promoting foods. High-fat, salty foods cause the LES to relax, allowing more stomach acid to backflow into the esophagus.
Some healthier side options include:
- Steamed vegetables like broccoli, carrots, cauliflower
- Baked sweet potato
- Brown rice
- Quinoa
- Green salad with vinaigrette dressing
You’ll also want to avoid carbonated beverages, alcohol, citrus juices, and coffee when enjoying chicken, as those liquids can further relax the LES. Drink water or herbal tea instead.
Eat slowly and avoid lying down afterward
Eating too quickly can precipitate acid reflux by introducing a large amount of food into the stomach at once. Eating while rushed or stressed should also be avoided. Make sure to chew chicken thoroughly to ease the digestive process.
It’s important not to lie down right after eating, especially for people prone to reflux. Stay upright for at least 3 hours after a meal to keep stomach acids from flowing upward.
Take antacids if needed
Over-the-counter antacids like Tums, Rolaids, or Maalox can help neutralize stomach acid after eating chicken. This may provide occasional relief of heartburn symptoms. Long-term use of antacids is not recommended, however, as they can cause side effects when taken regularly.
For recurrent acid reflux, medications like H2 blockers (Tagamet, Pepcid) or proton pump inhibitors (Prilosec, Nexium) may be prescribed by your doctor. These reduce acid production and allow the esophagus to heal.
Try chicken breast
The cut of chicken may also affect reflux symptoms. Chicken breast tends to be one of the leanest and least fatty portions. Chicken thighs and wings are higher in fat, especially when the skin is eaten. A skinless chicken breast fillet is likely the safest option for acid reflux.
Boneless, skinless chicken breasts can be:
- Grilled, baked, or roasted
- Poached or boiled in broth
- Chopped or shredded for salads, sandwiches, wraps
- Added to skewers with vegetables
Chicken tenderloins are also fairly low in fat. Lean turkey breast has a similar fat and calorie content to chicken breast, which makes it another good choice.
Avoid eating late at night
Eating a large, heavy meal right before bed is not recommended, especially for acid reflux patients. Gravity helps keep food contents contained in the stomach when you are upright. When lying flat, it’s easier for food and acids to flow upward.
Finish dinner at least 3-4 hours before going to bed. Have a light snack like yogurt, crackers, or fruit if you get hungry at night. You can also try propping your upper body with pillows as you sleep to use gravity to your advantage.
Consider portion size
Consuming large portions of food stretches the stomach, which then places pressure on the LES. Overfilling your stomach with any meal is likely to cause acid reflux. Moderate portion sizes are key for both chicken and side dishes.
As a guide:
- A chicken breast portion is 3-4 ounces
- 1⁄2 cup of vegetables or grains is a side serving
- Limit salad dressing and condiments to 1-2 tablespoons
Listen to your body’s cues for fullness. Stop eating once you feel satisfied rather than overly stuffed. Splitting one large dinner into two smaller meals can also help prevent overeating.
Summary
Chicken can be a healthy, lean protein choice for acid reflux sufferers when prepared properly. Some key tips include:
- Grill, bake, broil, or poach chicken instead of frying
- Avoid heavily marinated or breaded chicken
- Use non-acidic condiments sparingly
- Choose non-fatty sides like vegetables instead of fried foods
- Eat slowly, avoid lying down after meals
- Have chicken breast and use modest portion sizes
Being mindful of your whole meal, not just the chicken itself, will help prevent acid reflux flare-ups. With the right precautions, chicken can still be enjoyed as part of an anti-reflux diet.
| Cooking Method | Acid Reflux Risk |
|---|---|
| Grilling | Low |
| Baking | Low |
| Broiling | Low |
| Poaching | Low |
| Frying | High |
| Sautéing | Medium |
This table summarizes the acid reflux risk associated with different cooking methods for chicken. Grilling, baking, broiling, and poaching chicken are ideal preparations for avoiding reflux symptoms. Frying chicken poses the highest risk due to the added fat content.