Nitrites, Nitrates, and Acid Reflux: What You Should Know

Photo by Michelle @Shelly Captures It on Unsplash

We often focus on obvious triggers like coffee, tomatoes, or fried foods when managing acid reflux. But there's another category worth paying attention to: nitrites and nitrates, which are commonly found in processed meats and preserved foods.

What Are Nitrites and Nitrates?

• Nitrates are naturally occurring compounds found in vegetables like spinach, lettuce, and beets. They’re also used in food preservation.

• Nitrites are often added to processed meats like bacon, hot dogs, and deli slices. They help prevent bacteria and give meats their rosy color.

  
  

Why They Matter for Acid Reflux

1. Relaxation of the LES

Nitrites can affect the lower esophageal sphincter (LES)—the muscle that acts like a valve between your stomach and esophagus. When it weakens or relaxes too much, acid can flow upward, causing heartburn and other reflux symptoms.

Part of the reason? Nitrites may increase levels of nitric oxide, which helps relax blood vessels but also smooth muscles like the LES. For people with GERD or chronic reflux, that’s not ideal.

2. Trigger Foods Often Come as a Package Deal

Nitrite-rich foods like hot dogs or salami aren’t just about the nitrates—they often contain:

• Excess fat

• Added sodium

• Spices or preservatives can aggravate the stomach or lead to increased acid production.

3. Nitrosamines: A Potential Irritant

Under certain conditions, nitrites can form nitrosamines, which are linked to health concerns and may irritate the lining of the digestive tract, especially in those with sensitive stomachs or existing reflux.

Watch Out for These Common Offenders

These processed meats often contain added nitrites or nitrates:

• Hot dogs

• Bacon

• Ham

• Sausages

• Deli meats (salami, bologna, turkey slices)

• Canned meats (like Spam)

Can I Still Eat Nitrate-Rich Vegetables?

Yes! Vegetables like beets, arugula, and spinach contain natural nitrates, but they also come packed with antioxidants, fiber, and plant compounds that can help digestion and reduce inflammation.

In fact, these natural foods often alkalize the body, which may help neutralize excess stomach acid—making them a plus for many reflux sufferers.

If they don't trigger symptoms for you personally, there's no need to avoid them.

Smart Swaps: What to Eat Instead

Processed meats are easy and flavorful—but you can still get that satisfaction without the reflux risk. Try these alternatives:

Instead of…	Try this…
Bacon	Avocado slices, crispy tofu, or roasted chickpeas
Hot dogs	Grilled zucchini or nitrate-free veggie dogs
Salami	Thin cucumber rounds, olives, or hummus with crackers
Deli meat	Sliced grilled chicken breast or roasted turkey (home-cooked)

Tips for Cutting Nitrites and Nitrates

• Choose uncured or nitrate/nitrite-free meat products when available.

• Read labels carefully—“natural” doesn’t always mean nitrate/nitrite-free.

• Cook more meals at home so you can control what goes into your food.

• Stick with fresh proteins like eggs, fish, lentils, or plain poultry.

More Than Just Food: Lifestyle Tips That Help

Diet is a powerful tool—but don’t forget these daily habits that also support reflux relief:

• Eat smaller, slower meals

• Avoid lying down within 2–3 hours of eating

• Raise the head of your bed to prevent nighttime reflux

• Stay hydrated, but avoid drinking too much during meals

• Practice stress-relief techniques (meditation, walking, yoga)

A Personal Note

Many people notice a real difference when they swap out nitrite-filled foods. One reader told us she stopped eating deli turkey every day for lunch—and within a week, her daily heartburn eased up.

Small changes can lead to big relief.

Final Thoughts

If you’re managing acid reflux, avoiding nitrites and nitrates—especially from processed meats—is a smart step toward feeling better. Your stomach and your esophagus will thank you.

Need more food swap ideas or reflux-friendly recipes? Stick with us—we’ve got you covered.