In a world where processed food is incredibly prevalent, and people are scrambling to find healthy options, oatmeal is a well-known savior.
With its high fiber content and many nutritional benefits, it can make for a satisfying meal.
However, oatmeal is not something everything can opt for. It is often feared and avoided as it leans towards acidic levels on the pH scale.
But what is a person to do?
Removing oatmeal from their options limits them to less fulfilling grains.
The answer to what is pH of Oatmeal is not as simple as quoting a number. It depends on how the oatmeal is made, what it’s paired with, and much more.
Oatmeal is a popularly known breakfast cereal with oats and a liquid of your choice (water or milk). You can make your own oatmeal from oats. However, most of the oatmeal that we tend to buy is pre-packaged.
Understanding pH levels can help people maintain acidity or acid reflux symptoms. Understanding irritants and avoiding them can lead to a much healthier lifestyle.
When it comes to the pH level of oatmeal, it depends. Some kinds of oats can be acidic, and others can be alkaline. The oats that an Oatmeal is made of ultimately decide how acidic they are.
Boiled and rolled oatmeal is acidic, with a pH level of 5.5, while baked or flour-based oatmeal has a pH level of around 7.2, making it alkaline (1). Moreover, cooked oatmeal can also have a different pH than dry oatmeal.
The acidic levels of oatmeal are due to phenolic acids. Understanding the kind of oatmeal that works for you can lead to better and healthier choices.
Now that we know what is pH of Oatmeal for all kinds of oatmeal, let’s understand the relationship between oatmeal and acid reflux.
Acid reflux occurs when the acid within your stomach shoots back up into your esophagus. Have you ever had any of the following symptoms?
According to Mayo Clinic, you may have acid reflux if you have experienced any of these symptoms (2). Long-term acid reflux can lead to GERD disease. If untreated, this can damage your esophagus and lead to harmful consequences in the future (3).
It is essential to note the foods that trigger your acid reflux and avoid them. If oatmeal is one of those food items, perhaps changing the kind of oatmeal you consume or preparing it differently may be the solution.
Moreover, visiting a doctor should be your number one priority. Only your doctor can advise you regarding the medicines you should be taking and the foods you should avoid.
Oatmeal does not cause acid reflux in most cases. In fact, if you suffer from acid reflux, oatmeal may be a superfood that can help you get better. It is an excellent alternative to other grains, keeps you fuller for a longer time, and has great nutritional value.
Pro Tip: Avoid using flavored oatmeal. Instant oatmeal purchased from a store is much better than flavored oatmeal, as the flavor may contain additives that can be acidic.
Instead, try to add fresh fruits to your bowl.
Is oatmeal a safe option for people suffering from acid reflux? It absolutely is!
However, pay close attention to the things you are pairing oatmeal with. Try to avoid processed sugar, as it can make your blood sugar levels shoot through the roof. Moreover, excessive salt and spices can also aggravate GERD symptoms.
The foods you consume daily, such as caffeine, fizzy drinks, or sauces, can also cause excessive acidity. A lifestyle change is required!
Switch to boiled or steamed food and switch up the items in your pantry with those that benefit your health. Do not skip out on the benefits of oatmeal simply because you cannot eat it without additives.
Try to find more alkaline Oatmeal recipes. Oats paired with honey, fresh fruits, plain boiled chicken, or homemade spice can taste just as good as flavored oatmeal purchased at the store.
Perhaps oatmeal is still too acidic for you. The acidity levels that can be tolerated differ from person to person.
We have your solution!
Go through our tips on how you can make your oatmeal less acidic by pairing it with items that reduce its acidity.
Before attempting to make oatmeal less acidic, let’s understand the benefits of oatmeal.
Why not?!
If you avoid much of the unhealthy processed oatmeal collecting dust on the shelves of superstores, you will eventually discover healthy oatmeal. This kind of oatmeal has a lot of health benefits.
According to WebMD, Oatmeal can directly impact heart health. It does that by lowering Cholesterol (4). Then it works on the other components that lead to overall health.
This includes blood sugar levels, digestive health, weight loss, and skin health.
Oatmeal can also provide antioxidants to the body, which can lower inflammation and blood pressure by improving blood flow. It provides magnesium, phosphorus, iron, zinc, copper, folate, Vitamins B1-B5, and much more!
Oatmeal can be just as great as any other grain if you know how to make it. You can eat it with fruits in the morning or even milk at night for a hearty meal before bedtime.
Oatmeal is usually paired with milk, which boosts calcium within your bones. Oatmeal itself can boost vitamins and minerals that directly contribute to bone health. So why skip out on it?
If you want to avoid dairy products and processed sugar, you can still enjoy oatmeal the way you want, with just a few tricks up your apron!
Pro Tip: To lower the pH of oatmeal, all you need to do is pair it with some fruit. The best fruit to add to oatmeal is a banana.
Try to mash up a banana and almond milk, and add them to your oatmeal simmering in the pot. Voila! You have yourself a creamy oatmeal without the health hazard.
If oatmeal is not sitting well with your stomach, perhaps some alternatives will work as a better breakfast for you!
Avocadoes are a great alternative breakfast. Many people around the world have adopted Avocadoes in their diets and are adding them to their toasts, eggs, and even breakfast wraps and sandwiches.
Understanding the benefits of Avocadoes and applying them to your diet can boost your nutrition.
Nuts are an excellent alternative for people who want to have their fill of protein early in the day. Processed meats such as bacon, sausage, or other red meat and processed oatmeal or cereal do not sit well with some people.
This doesn’t mean you’re deprived of all your protein options. In fact, nuts can provide most of the protein content you need to stay energetic throughout the day.
No matter the diet, some kinds of fruits and vegetables are consistent options that do not irritate your stomach or cause acid reflux. Some fruits like tomatoes may not be great for someone suffering from GERD.
However, sweet potatoes, beans, and some types of onions can be great alternatives.
If you are missing your grains and oatmeal is not cutting it, perhaps Quinoa can help. You can make a porridge out of it and add the same berries and milk you used to enjoy with your oatmeal.
Chia pudding is also another great option.
Try to add more eggs to your diet. Despite their numerous health benefits, they are an easy way to add protein to your diet. Some egg yolks can be acidic, so avoid using yolks in your breakfast.
Pair your eggs up with some fresh vegetables and homemade spices, and you have yourself a meal!
Tip 1: Talk to your doctor!
Tip 2: Chew on Sugar-Free Gum
This is great as it makes you swallow quite a lot of saliva in a short period, which can help push down the acid away from the esophagus.
Tip 3: Eating Unripe Bananas
Bananas are alkaline in nature. When ripe, they may turn acidic. Thus, eating an unripe banana can soothe your heartburn momentarily.
Tip 4: The Baking Soda Trick
Add baking soda (half teaspoon) in a four-ounce glass of water to dissolve it to relieve your symptoms. This works as it helps to neutralize the stomach acid and prevent reflux.
You know what’s great?
Support your health in a way that you fight the symptoms of the disease, introduce healthy nutrients to your body, and maintain your current health simultaneously. We understand that it takes much willpower to transform your diet.
Food isn’t worth more than your health. Tastebuds change with age. It is better to start eating healthier meals now than to deal with the symptoms when you grow old.
Your younger self is much more capable of a change in habits. It can use the good nutrients you fuel it with and provide much better results in less time. However, if you abuse this body, chances are it will not work as well as you want it to some years down the line.
Be it oatmeal, or another food item, try to avoid the foods that trigger your acid reflux. The most valuable asset you own is closer to you than you think.
It is, in fact, your body. It is irreplaceable. Treat it accordingly.
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