Acid Reflux and Matcha: What You Need to Know

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If you're someone who loves the calming ritual of sipping a cup of matcha, you’re not alone. The vibrant green powder is packed with antioxidants, boosts metabolism, and provides a steady, calm energy. But if you’ve got acid reflux, you might be wondering if matcha is a friend or foe to your digestive health.

Having dealt with acid reflux myself, I know how important it is to pay attention to what we put in our bodies. I’ve had my fair share of “trial and error” moments when it comes to figuring out what foods or drinks work for me. And when it comes to matcha, the results aren’t the same for everyone.

Let’s dive into why matcha might be an issue for some of us with acid reflux and how we can still enjoy it without the discomfort.

Understanding Acid Reflux

Before we get into matcha, let’s quickly touch on what acid reflux is. It happens when stomach acid creeps up into the esophagus, causing that all-too-familiar burn. For some of us, certain foods or drinks can trigger this. And as you may know, figuring out what works for your body can sometimes feel like a guessing game.

Matcha, being a relatively “healthy” drink, can have some surprising effects for those of us with reflux.

Matcha: The Good and the Not-So-Good for Acid Reflux

Caffeine: Friend or Foe?

Matcha does contain caffeine, and though it’s less than coffee, caffeine is still something to be mindful of when you have acid reflux. For some, caffeine can relax the lower esophageal sphincter (LES) – the muscle that keeps stomach acid where it belongs. When the LES relaxes, acid can escape into the esophagus, and well, that’s when the heartburn kicks in.

If you’re anything like me, caffeine can be a tricky balance. I love the energy boost it gives, but I’ve had to learn to keep it in check. If I have too much, I can definitely feel it. If you’re prone to acid reflux, you might want to monitor how much caffeine you’re consuming and maybe cut back on your matcha intake, or switch to decaffeinated matcha for a gentler option.

Tannins: The Bitter Truth

Matcha has tannins, which are compounds that give it that slightly bitter taste. Unfortunately, these tannins can increase stomach acid production in some people. This was something I didn’t realize at first, but after paying attention, I realized that on days when I had matcha, I’d sometimes feel a bit more acid-y in my stomach.

If tannins tend to upset your stomach, it may be worth experimenting with other green teas that are lower in tannins. There’s always a way to find the right balance!

Alkaline Effect: A Silver Lining

On the flip side, matcha is considered to have an alkaline effect on the body once it’s digested. Alkaline foods help neutralize stomach acid, which could potentially help with reflux symptoms. I’ve found that this is one of the more comforting aspects of drinking matcha – it can help balance out the acidity in my stomach and give me a bit of relief after meals.

How to Enjoy Matcha with Acid Reflux

You don’t have to give up matcha if you have acid reflux! After experimenting with it for a while, I’ve discovered a few ways to still enjoy my favorite green drink without the discomfort.

Go for Non-Dairy Milk

Instead of adding regular milk or cream to my matcha, I now opt for almond or oat milk. These are gentler on the stomach and less likely to trigger acid reflux. Plus, they make the matcha taste smoother and creamier!

Drink Matcha After Meals

I’ve learned the hard way that drinking matcha on an empty stomach is a no-go. It seems to upset my stomach more that way. If I have matcha after a meal, though, it feels much easier on my digestive system and helps curb any post-meal cravings.

Moderation is Key

Like most things in life, moderation is the key. I’ve found that limiting how much matcha I have per day keeps my reflux in check. A small cup in the morning is usually enough to satisfy me without causing any discomfort. I’ve also reduced my overall caffeine intake, which has helped a lot.

Observe Your Body’s Response

We all know that everyone’s body is different, especially when dealing with acid reflux. If matcha is something you enjoy, it’s important to listen to how your body responds. Keep a food journal and track how matcha affects you personally. This will help you better understand your triggers and adjust your intake accordingly.

When to Skip the Matcha

Sometimes, the best thing to do is just listen to your body and know when to skip something. If you have severe acid reflux or GERD, it might be worth cutting matcha out entirely. Caffeine and tannins can be hard to avoid in matcha, and it may not be worth the risk of flare-ups. Don’t feel bad if you need to take a break from matcha. There are plenty of other soothing drinks out there to explore!

Finding Balance with Matcha and Acid Reflux

I get it – managing acid reflux is a delicate balance, and what works for one person might not work for another. If you’re a matcha lover like me, don’t feel discouraged if it doesn’t always play well with your reflux. With a little trial and error, you can still find a way to enjoy your matcha in a way that works for your body.

Remember, listening to your body and making mindful choices is key. If you're unsure about how matcha fits into your lifestyle, consulting with a healthcare professional can provide valuable insights.

Wishing you a soothing, balanced journey with matcha and managing acid reflux!