Is Soy Sauce Acidic? Yes! Here’s Why

Soy sauce has a pH value that ranges between 4.4 and 5.4, making it an acidic sauce. If you are curious to see what makes it acidic, whether it makes it bad for people with acid reflux, and whether there is a way to reduce the acidity, then you’ve come to the right place.

A bowl of Soy Sauce

What Makes Soy Sauce Acidic?

Soy sauce is made from fermented soybeans and, like most fermented dishes, it contains lactic acid, which gives it its signature taste and acidity. Other typical ingredients are wheat and koji —a bacterial culture that helps the fermentation process — as well as water and salt for brine.

Soy sauce contains 1.0% lactic acid and trace amounts of other acids such as oxalic acid, tartaric acid, malic acid, and acetic acid.

The PH of Soy Sauce

The exact pH level of a soy sauce depends on the brand and how it’s produced, but it’s usually around 5. The pH range is between 0-14, and anything lower than a 7 is acidic.

If you aren’t sure where the particular brand you’re using lands, you can take a pH strip and easily test the acidity level of your favorite bottle at home.

How Long Does Soy Sauce Take to Ferment?

The key to making soy sauce lies in the fermentation process. Traditionally, the fermentation process can last several months to several years before the product develops that distinctive umami (that rich, meaty, and savory taste) we associate with it.

The length of the fermentation process determines the pH of the soy sauce. The longer it ferments, the lower its pH value will be. This means that brands that ferment longer are more acidic.

Just as is the case with many fermentation processes, external factors affect the quality and taste of the soy sauce. These factors include but are not limited to the temperature and the moisture inside the facility where it ferments and the pH of the container the fermentation takes place in.

Thanks to the advancement of industrial technologies, nowadays, the maturing process can be accelerated by mimicking these factors artificially.

Is Cooked Soy Sauce Acidic?

It’s true that the acidity of soy sauce reduces significantly when cooked. However, if you wish to reduce it even more, you can sprinkle baking soda into your dish as you cook.

Baking soda is alkaline, meaning it has a higher pH, so it lowers the acidity of the dish. But make sure you don’t go overboard — you can add up to ¼ teaspoon of baking soda per serving to lower the acidity of your meal without changing its taste.  

Note that this will only work if the baking soda is added slowly as the food is cooking. If you add it at the very end, the acidity will not change.

Are All Soy Sauces Equally Acidic?

Even though all soy sauces are acidic, meaning they all have a pH level lower than 7, they aren’t always equally acidic. In fact, some aren’t even that sour. For example, the Japanese variety is much sweeter because it contains more wheat than the traditional Chinese one.

Health Effects of Eating Soy Sauce

Unless you have a dietary restriction that prevents you from eating soy sauce, you can consume it as you please. However, if you are allergic to soy and processed soy, you should NOT consume soy sauce. If you have chronic acid reflux, regular consumption may trigger your symptoms.

Since soy sauce is quite acidic, consuming it may aggravate your discomfort if you are already experiencing symptoms of acid reflux. Gastroesophageal reflux disease or GERD happens when the natural acid in your stomach finds its way to the tube connecting your stomach and mouth.

This is called acid reflux, and it may irritate your throat and esophagus, giving you heartburn. Those with GERD and acid reflux should approach soy sauce and dishes made with it with caution, particularly when they are experiencing symptoms.

Is Soy Sauce Bad for Acid Reflux (GERD)?

The answer is not a definite yes or a no. If you are experiencing symptoms, it would be better for you to avoid it so as not to let it aggravate your condition further.

Depending on how your stomach feels on a given day, it may not aggravate you, but you need to find your own limit when it comes to soy sauce consumption.

If you are unsure about consuming soy sauce, make sure to consult a healthcare professional.

Alternatives to Soy Sauce

Tamari, Worchestershire sauce, and coconut aminos are a few alternatives to soy sauce. Tamari and coconut aminos are pH neutral and are great alkaline substitutes, whereas Worchestershire sauce is 3.84 on the pH scale, which makes it highly acidic.

All three options are both vegan and gluten-free and great alternatives to soy sauce if you’re looking to curb how much of it you consume. If you are looking to substitute it because of its acidity, you may want to steer clear of Worchestershire sauce.

If you want to learn other replacements for soy sauce, check out our article on soy sauce substitutes.

FAQ

Is Soy Sauce Gluten-Free?

Since one of the main ingredients in soy sauce is wheat, most brands are not gluten-free. However, there are brands out there that make gluten-free soy sauce. Another gluten-free alternative is a soy sauce substitute made from coconut tree sap and sea salt called Coconut Secret.

Which Soy Sauce Is the Best?

Well, it depends on the dish. There are many different brands out there that go well with different kinds of food. Are you going to cook Chinese food or Japanese food? Do you need your dish to be low in sodium or gluten-free?

For example, if you are cooking Chinese food, you may want to use a Chinese variety, which has molasses and sugar and has a sweeter taste. Japanese brands, on the other hand, are usually a bit more salty and acidic because they might contain additives like mirin, which is rice vinegar.

The duration of fermentation is a factor that determines the quality of a particular brand. Since most brands of soy sauce in the market are fermented only for several months, their flavor profile is very different from brands that ferment their product for a longer period of time.

Certain soy sauces are considered a delicacy as they ferment for 4 years. This allows the final product to have a mellower and sweeter taste that goes exceptionally well with sushi and cooked fish or meat. In fact, these types of aged soy sauces are also (surprisingly) enjoyed with vanilla ice cream.

Does Soy Sauce Cause Heartburn or Acid Reflux?

One of the several causes of heartburn is eating acidic foods.

Since soy sauce is an acidic food, with a pH usually ranging from 4.5-5.5, soy sauce can cause heartburn in some people.

If you’d like to understand why soy sauce affects acid reflux and possibly how to prevent it, read on.

Table of Contents

Acid Reflux 101

Acid reflux is typically used interchangeably with heartburn.

It happens when the valve that separates the throat and stomach doesn’t close when it should, so stomach acid can come back up, and it burns. Heartburn doesn’t have anything to do with the heart, despite the name.

GERD is simply a disease that’s essentially a more intense, more frequent, and long-term version of acid reflux.

Minor cases of acid reflux can be managed at home as you figure out which foods trigger it for you, but GERD requires professional medical care to treat.

SUMMARY

Certain foods and other variables can interfere with the seal that keeps stomach acid in the stomach, which leads to heartburn.

Common Causes of Heartburn (and Where Soy Sauce Fits In)

The causes of acid reflux vary substantially among individuals. It can depend on genetics, weight, lifestyle habits, and diet.

The most common causes are:

• Eating highly acidic foods
• Eating large meals
• Not chewing foods well
• Consuming fatty foods

It’s clear that soy sauce can only potentially cause heartburn through the first mechanism. Acidic foods like tomatoes are often triggers for heartburn, and it turns out that soy sauce is quite acidic.

How Acidic is Soy Sauce?

The more acidic a food is, the more it’s a problem.

When you ferment foods, they produce acidic byproducts like alcohol and vinegars. Since soy sauce is made from fermented soybeans (and sometimes wheat), it’s not surprising that it’s an acidic food.

Soy sauce includes multiple acids in the final product, including: lactic acid, oxalic acid, tartaric acid, malic acid, and more (source).

Fermented foods are acidic, alcohol

What’s the pH of Soy Sauce?

Most soy sauces have a pH in the range of 4.4 to 5.5.

In a blog post by Kikkoman, the most well-known soy sauce manufacturer, they state that it has a pH of 4.8, which likely reflects their own products.

Other research shows that most soy sauce has a pH around 5, up to a pH of 5.5 (source 1, source 2).

If you need a refresher, water has a neutral pH of 7.0 (in theory at least). Any value lower is acidic. Since pH is a log scale, soy sauce is quite acidic.

SUMMARY

It’s clear that soy sauce is acidic enough to cause heartburn in people sensitive to acidic foods, especially if consumed in large servings.

Can You Still Have Soy Sauce If You Get Heartburn?

If you find that soy sauce gives you heartburn, you may still be able to have it, but you obviously need to make some adjustments.

Things you can try to reduce the risk of acid reflux (or reduce severity) include:

• Eat soy sauce along with alkaline (basic) foods – For example, nuts, vegetables, and legumes. Many Thai recipes mix soy sauce with peanut butter, which reduces the acidity of the meal.
• Add a teaspoon of baking soda to soy-based sauces – Just like above, this reduces the overall acidity without much affect to the taste.
• Chew better
• Eat smaller portions
• Don’t lie down within an hour or two of eating
• Lay on your left side if you need to lie down (due to the shape of the stomach, it limits any leaking)

If you do most of these things, you may find that having some soy sauce with your meals is fine.

You also want to keep in mind that there are other triggers of acid reflux like fatty foods, so avoid eating these close together with acidic foods like soy sauce.

treatment, menus and recipes for adults

Find out about the diet for reflux esophagitis in adults: what foods to avoid, how to make a menu, what recipes are used for treatment. All useful information on our website.

Reflux esophagitis is a disease that is associated with stomach contents that back up into the esophagus. One of the main recommendations for the treatment of reflux esophagitis is the observance of a special diet. This diet helps reduce acid suppression, which causes severe heartburn and lower chest pain.

Non-compliance with the diet can lead to relapses of the disease. Therefore, it is important to know which foods to eat and which to avoid.

In this article you will find information on how to properly compose a menu for reflux esophagitis, which foods are useful and which are not recommended. In addition, we will present several recipes that will be useful for people suffering from this ailment.

It is interesting to know that a diet for reflux esophagitis can help reduce the symptoms of the disease, even if it cannot be completely eliminated.

Reflux esophagitis is a disease that is manifested by burning and pain behind the sternum. The main reason for its occurrence is a decrease in the tone of the cardiac sphincter – the muscles that protect the esophagus from heartburn. But other factors can also influence the disease. The most important component of the treatment of this disease is diet. It aims to reduce stomach acidity, as well as reduce the risk of damage to the esophagus.

The menu for reflux esophagitis should include fresh vegetables and fruits, lean meats and fish, legumes, herbs and nuts. Do not forget about the liquid – the most useful drink is pure water. However, if for some reason the drinking regime is not observed, you can use natural juice without preservatives, mineral water without gas, fresh green tea and herbal decoctions to quench your thirst.

At the same time, it must be taken into account that each organism is individual and what suits one person may be contraindicated for another. Therefore, before compiling a diet, it is best to consult with your doctor and nutritionist.

Reflux esophagitis is an inflammatory disease of the esophagus caused by backflow of stomach contents into the esophagus. This phenomenon occurs due to the weakness of the cardiac sphincter – the valve that is supposed to prevent the backflow of the esophagus into the stomach. Gastric juice, obtained in the esophagus, irritates its walls, which leads to inflammation.

Symptoms of reflux esophagitis include a burning sensation in the chest, vomiting, nausea, chest pain similar to heart attacks.

Reflux esophagitis can be aggravated by poor diet, alcohol intake and smoking. Treatment for reflux esophagitis usually includes dietary changes, medication, and control of certain habits such as smoking and drinking.

Q&A:

What foods should I avoid with reflux esophagitis?

If you have reflux esophagitis, you should avoid fatty and spicy foods, alcohol, coffee, chocolate, citrus fruits, sour fruits, tomatoes, onions, garlic, mint, carbonated drinks, and chewing gum.

What foods can be included in the diet for reflux esophagitis?

The diet for reflux esophagitis should include lean meats and fish, eggs, low-fat dairy products, non-sour and spicy vegetables, low-acid fruits, cereals, whole grain breads.

How many times a day should I eat with reflux esophagitis?

It is recommended to eat 5-6 small meals a day to reduce the burden on the stomach and reduce the risk of reflux.

Is it possible to use caffeine with reflux esophagitis?

Caffeine is not recommended for reflux esophagitis as it relaxes the lower esophageal closure and increases reflux.

Which food preparation methods are best for reflux esophagitis?

Steaming, oven or grilling are most suitable for reflux esophagitis as they help preserve the food’s palatability while minimizing the use of oil and fat.

What kind of physical activity can be recommended for reflux esophagitis?

Light physical activity such as walking, yoga, swimming, aerobics is recommended to improve your overall fitness and weight loss, which can also help reduce symptoms of reflux esophagitis.

Can I drink alcohol if I have reflux esophagitis?

It is recommended that alcohol be avoided in patients with reflux esophagitis, as it may worsen the symptoms of the disease and cause recurrent reflux.

What can I cook for dinner with reflux esophagitis?

What can I cook for dinner with reflux esophagitis? You can steam chicken with vegetables, fish in the oven with vegetables, egg and vegetable scrambled eggs, mashed vegetables, buckwheat porridge with stew, etc.

How to eat properly with reflux esophagitis?

Reflux esophagitis is a disease in which acid from the stomach returns to invade the esophagus, causing irritation and inflammation of the protective mucosa.

To treat reflux esophagitis, you need to follow a diet that will reduce the acidity in the stomach and also minimize irritation of the esophagus.

The main principle of the diet for reflux esophagitis is to reduce the consumption of foods that increase acidity in the stomach.

1. Small meals are recommended.
2. Avoid fatty and fried foods.
3. Limit coffee, alcohol, chocolate, spicy and acidic foods.
4. Gentle cooking, e.g. boiling, stewing, roasting.
5. Increase water intake, the main thing is not to drink it directly with meals.

Following these simple rules, you can significantly improve your condition with reflux esophagitis and avoid its negative manifestations.

Recommended products: Unwanted products:

Principles diets for reflux esophagitis

In reflux esophagitis, the diet is aimed at reducing symptoms. It is based on reducing the amount of acidic foods and increasing the consumption of neutral foods. The main principle of the diet for reflux esophagitis is to reduce the amount of fatty, spicy and acidic foods.

If you have reflux esophagitis, avoid pure fats such as butter and oily foods, including dairy fats. Add more fruits and vegetables, low-fat cheeses, skinless fish and poultry, and easily digestible grains like rice and cereals to your diet.

• Avoid foods that cause heartburn, such as tomatoes and sour fruits
• Drink alcohol and caffeine in moderation
• Avoid eating 2-3 hours before bed in small quantities)

Another important dietary principle for reflux esophagitis is to reduce salt intake, which can increase bloating and cause heartburn. Try to reduce the amount of salt in your meals and control the number of snacks that contain a lot of salt.

What should be excluded from the diet in case of reflux esophagitis?

Compliance with proper nutrition in reflux esophagitis is one of the most important aspects of the treatment of this disease. It is important to consider not only what should be consumed, but also what should be excluded from your diet.

First on the list of what not to eat with reflux esophagitis are spicy and fatty foods. They increase the acidity of the stomach and cause irritation of the esophageal mucosa.

Also avoid alcohol, coffee and carbonated drinks, which can also increase stomach acid and increase the risk of reflux.

Dairy products, especially full-fat cheeses and high-fat milk, should also be limited or eliminated from the diet, as they increase digestion time.

Avoid sweets, especially chocolate and chewing gum, as they can worsen reflux symptoms and cause acid to re-enter the esophagus.

Finally, you should pay attention to the way of cooking. Casseroles, fried and fried foods should also be limited or eliminated from the diet as they can cause reflux.

Foods to Avoid in Reflux Esophagitis: Foods Reason

What can be included in the diet for reflux esophagitis?

With reflux esophagitis, it is very important to watch your diet and avoid foods that can worsen the condition of the esophagus. But what can you eat?

• Dairy products: low-fat cottage cheese, yogurt, kefir, oat milk.
• Vegetables: broccoli, cauliflower, carrots, potatoes, eggplant, pumpkin.
• Fruit: bananas, apples, pears, peaches, apricots, mangoes, grapefruit.
• Protein products: chicken, turkey, fish (salmon, tuna, sardines), eggs (protein).
• Cereals: oatmeal, rice, buckwheat, millet, spelt, corn, wheat.
• Fats: natural olive, linseed or coconut oil.

But remember that each organism is individual, so the diet should be highly specialized and tailored to a particular patient and his needs in accordance with her condition.

What should not be consumed in case of reflux esophagitis?

If you have reflux esophagitis, you should avoid certain foods that can worsen symptoms and cause discomfort. For example, fatty and fried foods, which can increase the acidity in the stomach and stimulate the secretion of gastric juices. It is also not recommended to consume spicy and spicy foods that can irritate the mucous membrane of the esophagus.

In addition, tea, coffee and other caffeinated drinks should be limited. These drinks can increase the acidity in the stomach and stimulate contraction of the lower esophageal sphincter, which can help backflow of stomach contents into the esophagus.

Also avoid alcohol, which can irritate the esophagus and worsen symptoms of reflux esophagitis.

It is important to note that each organism is unique, and what may cause deterioration in one person will not affect another. Therefore, it is important to keep a food diary and notice which foods cause deterioration in order to eliminate them from the diet.

What foods are recommended for reflux esophagitis?

For reflux esophagitis, it is recommended to eat easily digestible meals that do not contain large amounts of fats and simple carbohydrates. You should also avoid spicy, fatty and acidic foods. It is important to monitor the temperature of food, eat it only warm or cold, so as not to irritate the mucous membrane of the esophagus.

Good foods to include in the diet for reflux esophagitis are:

• Chicken and turkey: protein foods that are easy to digest and do not cause a strong production of gastric juice.
• Fish and seafood: rich in protein and low in fat. It is best to choose low-fat varieties, such as red fish, squid, shrimp and mussels.
• Vegetables: vegetables are low in fat and carbohydrates but rich in vitamins and minerals. It is recommended to consume soft vegetables such as broccoli, cauliflower, zucchini and potatoes. It is also helpful to include green vegetables such as spinach, lettuce and watercress.
• Fruits: Fruits that are not very acidic and sweet, such as bananas, peaches, pears and apples, are best. Never eat fruits on an empty stomach or before bed, as this can cause increased acid production in the stomach.
• Dairy: Low-fat dairy products such as yogurt, skim milk and cottage cheese may be good for stomach health. However, watch your fat intake and avoid dairy products at night.

Always remember that proper nutrition is an important component of the treatment of reflux esophagitis. Watch the quality and quantity of food you eat, give up bad habits if possible, and include healthy foods in your diet that will help keep your stomach healthy.

Weekly menu for people with reflux esophagitis

Monday

• Breakfast: water-based oatmeal with fruits and nuts, tea or coffee without milk;
• Lunch: grilled chicken, baked potatoes, fresh vegetable salad with olive oil;
• Dinner: tuna in tomato sauce, boiled rice, fresh cucumber and tomato salad.

Tuesday

• Breakfast: bran yogurt, tropical fruits, green tea;
• Lunch: turkey cutlets, boiled carrots and broccoli, tomatoes in olive oil;
• Dinner: whole wheat pasta with steamed vegetables and original tomato sauce.

Wednesday

• Breakfast: strawberry yogurt, spinach omelet, green tea;
• Lunch: fish pilaf, boiled spinach, fresh vegetable salad with olive oil;
• Dinner: baked salmon with mashed potatoes and green peas.

Thursday

• Breakfast: buckwheat porridge with honey and a spoonful of nuts, tea or coffee without milk;
• Lunch: boiled beef, baked zucchini, fresh vegetable salad with olive oil;
• Dinner: stewed perch with mashed potatoes and fresh tomatoes.

Friday

• Breakfast: yoghurt with dried apricots, fruit salad, green tea;
• Lunch: turkey goulash with vegetables, boiled rice, fresh vegetable salad with olive oil;
• Dinner: chicken cutlets, boiled broccoli, fresh cucumber and tomato salad.

Saturday

• Breakfast: blueberry yogurt, cheese omelet, green tea;
• Lunch: tomato soup with chicken pieces, fresh vegetable salad with olive oil;
• Dinner: grilled chicken, baked potatoes, fresh vegetable salad with olive oil.

Sunday

• Breakfast: rice porridge with pumpkin and pomegranate seeds, tea or coffee without milk;
• Lunch: beef stew with vegetables, boiled potatoes and carrots, fresh vegetable salad with olive oil;
• Dinner: baked salmon with mashed potatoes and green peas.

Breakfasts for people with reflux esophagitis

Oatmeal with berries

Oatmeal is one of the most recommended breakfasts for people suffering from reflux esophagitis. It is easy to digest and contains a lot of fiber, which helps in the fight against constipation. You can cook oatmeal with water or kefir. Add fresh berries and some honey to it.

Scrambled eggs with vegetables

Eggs are rich in protein and vitamins, and scrambled eggs with vegetables are a great way to start the day with healthy and nutritious food. Use vegetables that are easy to digest, such as pumpkin, eggplant, zucchini, and carrots. Cook scrambled eggs in olive oil and serve with a slice of whole grain bread.

Banana and Yogurt Shake

Banana and Yogurt Shake is a simple and healthy breakfast that does not burden the stomach. Bananas are rich in potassium and fiber, while yogurt contains beneficial bacteria that improve the digestive system. Just mix banana and yogurt in a blender and add some honey for sweetness.

• Don’t forget the correct fluid. Drink water, herbal teas, or freshly squeezed juices without added sugar. It is best to avoid coffee and alcohol.
• Steam, bake in the oven or use the slow cooker. Avoid fried and fatty foods.
• Don’t overeat. It is better to eat in small portions, but often – 5-6 times a day.

Foods that should be excluded from breakfast with reflux esophagitis: