Acid reflux, often referred to as gastroesophageal reflux disease (GERD), occurs when stomach contents flow backward into the esophagus. This backflow happens because the lower esophageal sphincter (LES), a muscle that acts as a valve between the stomach and esophagus, fails to close properly. The stomach acid then irritates the lining of the esophagus, causing uncomfortable symptoms like heartburn and regurgitation. Managing these symptoms often involves dietary adjustments, as certain foods can exacerbate the condition. This article examines the role of chicken broth as a dietary aid in managing acid reflux.
Understanding Acid Reflux and Dietary Triggers
The primary mechanism of acid reflux involves the inappropriate relaxation or weakening of the LES, which normally acts as a barrier to keep acid in the stomach. Certain foods and beverages can worsen this effect either by relaxing the LES or by increasing stomach acid production. Highly acidic foods, such as citrus fruits and tomatoes, are common triggers because they increase the overall acidity of stomach contents. Other items, including fatty or fried foods, chocolate, peppermint, and caffeine, can trigger symptoms by causing the LES to relax and delaying stomach emptying. Eating large meals or eating too quickly can also put excess pressure on the stomach, which can force the LES open.
Why Chicken Broth is Often Recommended
Chicken broth is frequently recommended as a soothing liquid for individuals experiencing digestive discomfort, including acid reflux. As a clear, warm liquid, it is easy on the digestive system and provides necessary hydration. The warm temperature can also have a temporary, soothing effect on the irritated esophageal lining.
A significant benefit comes from the protein compounds within the broth, particularly when prepared as a bone broth containing gelatin and collagen. Gelatin, derived from cooked collagen, may act like a gentle coating for the digestive tract, helping to soothe the irritated lining. The amino acids, such as glycine and glutamine, support the integrity of the gut lining. Glycine may promote a healthy mucosal layer in the stomach, while glutamine fuels the cells that line the gut. Broth is typically low in acid itself, making it a less irritating choice compared to high-acid beverages like coffee or citrus juices.
Avoiding Reflux Flare-Ups When Consuming Broth
While chicken broth can be beneficial, its preparation is crucial to ensure it does not trigger a reflux episode. High-fat content is a major concern, as fatty foods can relax the LES and slow stomach emptying. Broth made with excessive fat, especially if not skimmed before consumption, may worsen symptoms rather than alleviate them.
It is important to select or prepare broth with a low sodium content. High sodium intake has been associated with an increased risk of GERD symptoms in some studies. Ready-made broths often contain high levels of salt, so checking the nutrition label for a low-sodium or unsalted option is advised.
Acidic additions should also be avoided when consuming broth for reflux relief. Ingredients like lemon juice, vinegar, or tomatoes, which are sometimes used to enhance flavor, can increase the broth’s acidity and counteract its soothing effects. Plain, clear, and mildly seasoned chicken broth is the most effective choice for minimizing the risk of a reflux flare-up.