Acid reflux and GERD are very common conditions that plague many people around the world. They cause uncomfortable symptoms and require carefully monitoring one's diet.
People experiencing these conditions need to be aware of the acidity of foods and drinks they consume to avoid any unpleasant symptoms. For example, for those drinking milk, is oat milk acidic?
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Is Oat Milk Acidic?
Oat milk doesn't have a very low pH level, but once it's digested, it has an acidifying effect on your body. It should be consumed carefully by people experiencing acid reflux and GERD symptoms to prevent excess stomach acid production.
On the other hand, if you drink oat milk in small quantities, for example, in coffee, it can be a great, healthy addition to your diet due to its high concentration of minerals and vitamins.
What is the pH level of oat milk?
Oat milk has an approximate pH level of around 5.00 to 6.00. While this might not seem like it's low, it's important to remember how foods act when they're digested.
For example, most milk types are acid-forming in your body, and this includes oat milk. It means that the food is more likely to cause excess stomach acid production and lead to uncomfortable symptoms, such as heartburn, nausea, or bloating. People prone to these symptoms should consume oat milk infrequently or in small quantities to avoid them.
Is oat milk healthy?
Oat milk is a somewhat healthy drink, and it's also non-dairy and lactose-free, which is beneficial for people with lactose intolerance. What's more, it's low in calories, containing around 120 in one cup. This means that it's very unlikely to cause weight gain.
It's also easily digestible, which means that it won't cause excess stomach acid production that can lead to heartburn and other acid reflux symptoms. Similarly, since it's lower in fat than cow milk, it contributes to indigestion.
Since oat milk is made by soaking oats and blanching them, it's less nutritious than fresh oats or oatmeal. Because of that, most commercial oat milk brands sell enriched oat milk.
This makes the final product higher in nutrients and vitamins, thus healthier. While this process might increase the number of calories, it also contributes to better nutrient absorption that can help you stay fit and protected from many health issues.
Furthermore, enriched oat milk is an excellent source of calcium. This mineral is essential for building and maintaining strong bones, thus preventing the development of arthritis, osteoporosis, and low bone density conditions.
Your heart and muscles cannot function without calcium either, as it keeps your cardiovascular system healthy and prevents heart attacks and valve obstructions. Calcium is particularly important for growing children to boost their brain function, and oat milk can help provide almost ⅔ of your daily need for this mineral.
Oat milk is very high in riboflavin, providing you with nearly half your daily requirement for this vitamin. Also called vitamin B2, riboflavin is responsible for converting carbohydrates into energy, preventing you from feeling lethargic.
This energy is stored in muscles, which helps your body metabolize fat faster without harming your muscles. Furthermore, riboflavin helps metabolize fats and protein, which is essential for overall health and faster digestion. Drinking just a glass of oat milk can help you reach your daily requirements for this vitamin.
Can you drink oat milk while suffering from acid reflux?
Just like other types of milk, oat milk is acid-forming, which makes it not an ideal choice of drink for people who experience awful symptoms of acid reflux or GERD. On the other hand, this drink is low in fat and sugars, which are two known culprits for slowed digestion, making it a better alternative for cow milk.
Furthermore, enriched oat milk is rich in vitamins and minerals that help fight inflammation and protect your stomach and esophagus from damage. As a result, if you're not dealing with particularly bad acid reflux, it might be beneficial to include some oat milk in your diet.
Is cow milk better for acid reflux than oat milk?
Cow milk has a pH level of around 6.40-6.80, and it's also acid-forming. Whether you consume cow or oat milk doesn't make much difference in terms of aggravating the symptoms of acid reflux.
However, cow milk is higher in fat and sometimes even sugar, which slows down digestion and causes an increased production of stomach acid. This stomach acid can then reflux up your esophagus, causing heartburn and other issues. It can also contribute to weight gain if consumed in large quantities.
On the other side, cow milk comes with many natural health benefits and nutrients that oat milk is stripped of due to the process of making it. Because of that, it's essential to consider which health benefits you want in your milk: low acidity or lots of nutrients.
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Is almond milk less acidic than oat milk?
Almond milk has a ph level of around 6.00, and it's also slightly acidic. Still, it has an alkaline composition, so it may be more suitable for people with severe acid reflux symptoms. On the other hand, almond milk, just like cow milk, is higher in fat than oat milk, so it might make you feel nauseous or lethargic after consuming. But it actually has fewer calories than oat milk.
The fat content is particularly important to consider for people whose acid reflux is severe as fat-rich foods cause excessive production of stomach acid, which isn't a good idea on a low-acid diet.
Oat milk is an acid-forming drink, which means that it should be limited to a low-acid diet. On the other hand, it contains less fat than cow and almond milk, and it's also high in nutrients provided that it's enriched.
Therefore, which type of milk you choose depends strongly on your dietary requirements and goals as all options are acid-forming; still, some contain higher amounts of essential vitamins and minerals that can help offset the negative effects of the milk's acidity.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level