What foods are best for managing acid reflux symptoms. How can a low-acid diet help with GERD. Which fruits and proteins are recommended for reflux sufferers. Why are oatmeal and almonds beneficial in a low-acid diet. How does pH affect the acidity of foods.

Understanding Acid Reflux and the Role of Diet

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that affects millions of people worldwide. It occurs when stomach acid flows back into the esophagus, causing discomfort and potentially damaging the esophageal lining. While medications can help manage symptoms, dietary modifications play a crucial role in controlling acid reflux.

The pH scale measures the acidity or alkalinity of substances, with 7 being neutral. Anything below 7 is acidic, while values above 7 are alkaline. The stomach naturally maintains a highly acidic environment with a pH between 1 and 4 to aid in food breakdown. However, for individuals suffering from GERD, consuming highly acidic foods can exacerbate symptoms.

The Science Behind Low-Acid Diets

Recent research has shown promising results for low-acid diets in managing GERD symptoms. A small study published in the Annals of Otology, Rhinology & Laryngology found that 19 out of 20 participants experienced improvement in their reflux symptoms after consuming only foods and beverages with a pH of 5 or higher for at least two weeks. This suggests that limiting acidic foods may help reduce acid reflux symptoms in some individuals.

Are Bananas Acidic or Alkaline?

Bananas are often touted as a safe food for acid reflux sufferers, but what’s the truth about their acidity? Dr. Patrick Takahashi, a gastroenterologist at St. Vincent Medical Center in Los Angeles, states, “Bananas are generally considered to be alkaline in nature and not acidic.” This makes them an excellent choice for those following a low-acid diet.

Benefits of Bananas for GERD Sufferers

• Rich in fiber, promoting digestive health
• Good source of vitamin B6
• High in potassium, beneficial for heart and bone health
• Versatile and can be consumed raw or used in low-acid baking recipes

Incorporating bananas into your diet can provide numerous health benefits while potentially alleviating acid reflux symptoms. They can be enjoyed as a snack or incorporated into meals, making them a convenient option for those managing GERD.

Skinless Chicken: A Protein-Packed Low-Acid Option

For individuals following a low-acid diet, skinless chicken is an excellent protein source. A 4-ounce portion of chicken provides approximately two-thirds of the recommended daily protein intake. However, it’s essential to prepare chicken mindfully to avoid triggering heartburn.

Tips for Preparing Chicken for GERD Relief

1. Remove the skin to reduce fat content
2. Avoid deep-frying or cooking in greasy oils
3. Limit the use of reflux-triggering spices
4. Opt for grilling, baking, or roasting methods

By following these guidelines, you can enjoy the benefits of chicken while minimizing the risk of acid reflux symptoms. Remember that individual tolerances may vary, so pay attention to how your body responds to different preparation methods.

Apples: A Fiber-Rich Fruit for Acid Reflux Management

Apples are another low-acid food that can be beneficial for individuals with GERD. They are an excellent source of fiber, which offers numerous health benefits. Tara Harwood, MS, RD, a dietitian at the Cleveland Clinic’s Digestive Disease Institute, explains, “Fiber can help you stay full longer, which can minimize overeating during the day. Fiber also helps with lowering cholesterol and preventing spikes in blood sugar.”

Health Benefits of Apples for GERD Sufferers

• High fiber content promotes digestive health
• May help reduce acid reflux symptoms
• Contain polyphenols and flavonoids in the skin
• Can aid in weight management by promoting satiety
• May help stabilize blood sugar levels

Incorporating apples into your diet can provide a range of health benefits while potentially alleviating acid reflux symptoms. However, it’s important to note that some individuals may find that certain apple varieties or preparation methods work better for them than others.

Fish: A Nutritious Protein Source for Low-Acid Diets

Fish is an excellent protein source for those following a low-acid diet. It offers numerous nutritional benefits while being gentle on the digestive system. Salmon, in particular, is rich in omega-3 fatty acids, which have been shown to benefit heart health, joint function, and eye health.

Preparing Fish for GERD Relief

When incorporating fish into a GERD-friendly diet, it’s important to consider preparation methods that minimize the risk of triggering acid reflux symptoms. Here are some tips:

• Avoid heavy seasonings and spices that may irritate the esophagus
• Skip acidic accompaniments like lemon juice
• Opt for grilling, baking, or poaching instead of frying
• Choose fatty fish like salmon, mackerel, or sardines for their omega-3 content

By following these guidelines, you can enjoy the nutritional benefits of fish while minimizing the risk of exacerbating GERD symptoms. Remember to listen to your body and adjust your diet accordingly, as individual tolerances may vary.

Oatmeal: A Hearty Breakfast Option for Acid Reflux Sufferers

Oatmeal is a fantastic breakfast choice for individuals adhering to a low-acid diet. Its high fiber content not only promotes digestive health but also offers a range of other benefits. Oats are known for their ability to improve cardiovascular health and stabilize blood sugar levels, making them an excellent option for those managing GERD.

Benefits of Oatmeal for GERD Management

• High in filling fiber, promoting digestive health
• May help reduce acid reflux symptoms
• Supports cardiovascular health
• Aids in blood sugar stabilization
• Versatile and can be prepared in various ways

When enjoying oatmeal, be mindful of the toppings you choose. While fruits can add flavor and nutritional value, it’s best to avoid highly acidic options like strawberries, blueberries, and cranberries if you’re sensitive to them. Instead, consider low-acid fruits like bananas or melon, or try adding a sprinkle of cinnamon for extra flavor.

Almonds: A Nutritious Snack for Low-Acid Diets

Unlike some other nuts that may trigger acid reflux, almonds are generally considered alkaline and can be a beneficial addition to a low-acid diet. These nutrient-dense nuts offer a variety of health benefits that extend beyond GERD management.

Nutritional Benefits of Almonds

• Rich in monounsaturated fatty acids and omega-3 fatty acids, supporting heart health
• High fiber content promotes satiety and digestive health
• Contains vitamin E, a natural antioxidant
• Provides a good source of protein
• May help in maintaining healthy cholesterol levels

Incorporating almonds into your diet can provide a satisfying snack option while potentially helping to manage acid reflux symptoms. They can be enjoyed on their own, added to oatmeal or yogurt, or used in low-acid baking recipes. As with any dietary changes, it’s essential to monitor your body’s response and consult with a healthcare professional if you have concerns.

Implementing a Low-Acid Diet for GERD Relief

Adopting a low-acid diet can be an effective strategy for managing GERD symptoms. By focusing on foods with a pH of 5 or higher, you may be able to reduce the frequency and severity of acid reflux episodes. However, it’s important to remember that dietary changes should be made in conjunction with medical advice and treatment.

Tips for Success on a Low-Acid Diet

1. Keep a food diary to identify trigger foods
2. Gradually introduce new low-acid foods to assess tolerance
3. Be mindful of portion sizes to avoid overeating
4. Eat slowly and chew food thoroughly
5. Avoid lying down immediately after meals
6. Stay hydrated with water and low-acid beverages

While a low-acid diet can be beneficial for many GERD sufferers, it’s essential to recognize that individual responses may vary. What works for one person may not be as effective for another. Consulting with a registered dietitian or gastroenterologist can help you develop a personalized plan that addresses your specific needs and symptoms.

Beyond Diet: Additional Strategies for Managing Acid Reflux

While dietary modifications play a crucial role in managing GERD symptoms, there are other lifestyle changes and strategies that can complement a low-acid diet. Implementing these additional measures can help provide more comprehensive relief from acid reflux.

Lifestyle Modifications for GERD Management

• Elevate the head of your bed by 6-8 inches
• Maintain a healthy weight
• Quit smoking
• Avoid tight-fitting clothing around the abdomen
• Manage stress through relaxation techniques
• Eat smaller, more frequent meals
• Avoid eating close to bedtime

By combining these lifestyle modifications with a low-acid diet, many individuals find significant improvement in their GERD symptoms. However, it’s important to work closely with your healthcare provider to develop a comprehensive treatment plan that addresses your specific needs and medical history.

The Importance of Personalized Approach to GERD Management

While a low-acid diet can be an effective strategy for managing GERD symptoms, it’s crucial to recognize that every individual’s experience with acid reflux is unique. What triggers symptoms in one person may not affect another in the same way. This variability underscores the importance of adopting a personalized approach to GERD management.

Tailoring Your Low-Acid Diet

To develop an effective low-acid diet plan, consider the following steps:

1. Consult with a gastroenterologist or registered dietitian
2. Keep a detailed food and symptom journal
3. Gradually introduce new foods and monitor your body’s response
4. Be patient and allow time for your body to adjust to dietary changes
5. Regularly reassess your diet plan and make adjustments as needed

Remember that managing GERD is often an ongoing process that may require periodic adjustments to your diet and lifestyle. By staying attuned to your body’s signals and working closely with healthcare professionals, you can develop a personalized strategy that provides optimal relief from acid reflux symptoms.

Understanding the Long-Term Benefits of a Low-Acid Diet

Adopting a low-acid diet for GERD management can offer benefits that extend beyond symptom relief. Research suggests that this dietary approach may have additional positive impacts on overall health and well-being.

Potential Long-Term Benefits of a Low-Acid Diet

• Reduced risk of esophageal damage and complications
• Improved dental health due to decreased tooth enamel erosion
• Potential reduction in bone fracture risk associated with long-term PPI use
• Enhanced overall digestive health
• Possible improvements in sleep quality

While more research is needed to fully understand the long-term effects of a low-acid diet, many individuals report significant improvements in their quality of life after adopting this dietary approach. As with any significant dietary change, it’s essential to monitor your progress and consult with healthcare professionals to ensure you’re meeting all your nutritional needs.

Navigating Social Situations with a Low-Acid Diet

Maintaining a low-acid diet can be challenging in social situations, such as dining out or attending events. However, with some planning and communication, it’s possible to adhere to your dietary needs while still enjoying social gatherings.

Tips for Dining Out on a Low-Acid Diet

1. Research restaurant menus in advance
2. Don’t hesitate to ask about ingredients and preparation methods
3. Request modifications to dishes when possible
4. Choose simple, grilled, or baked options
5. Avoid late-night meals
6. Consider eating a small, low-acid snack before events to curb hunger

By being proactive and communicating your dietary needs, you can navigate social situations while maintaining your low-acid diet. Remember that most restaurants and hosts are willing to accommodate dietary restrictions when given advance notice.

7 Low-Acid Foods to Add to Your Reflux Diet

Highly acidic foods can lead to heartburn in some people. If a low-acid diet is part of your GERD relief strategy, here’s where to start.

Medically Reviewed

Regular heartburn sufferers know the importance of avoiding the foods that trigger their reflux. Certain foods that are high in saturated fat, for example, can loosen the pressure of the sphincter muscle, located at the top of the stomach. If it’s not tightly “shut,” it allows food and stomach acid to backwash into the esophagus and throat, causing heartburn.

While keeping acids in their place is one way of avoiding heartburn, another school of thought encourages avoiding highly acidic foods, too, as a way of stopping the acid before it’s even in the stomach.

Quick chemistry lesson: Water’s pH is 7, which is neutral. Anything lower is acidic, and anything higher is basic (or alkaline). Dropping by 1 on the pH scale means the acidity is 10 times higher, so even small decreases in pH can mean big increases in acidity.

A normal stomach pH is between 1 and 4. It’s already acidic. “The stomach’s pH is low because it secretes gastric acid, which plays a large role in food breakdown,” explains Michelle Duong Davenport, MA, an adjunct instructor at New York University and a researcher at the NYU School of Medicine.

Some History on Low-Acid Foods

Experts currently discourage reflux sufferers from eating certain foods and beverages known to cause heartburn, such as chocolate, peppermint, caffeine, and alcohol. Doing so can help prevent heartburn in some people, but everyone is different.

One study even makes a case for following a diet centered on low-acid foods.

The small study, published in the Annals of Otology, Rhinology & Laryngology,included 20 people who continued to suffer from reflux symptoms despite standard treatment with a proton pump inhibitor (PPI) and an h3-blocker. But after consuming only foods and beverages with a pH of 5 or greater for at least 2 weeks, 19 of those 20 participants saw improvement.

More research is needed, but the idea of a low-acid diet is intriguing. Additionally, eating low-acid foods may bring about other health benefits, ranging from decreased erosion of tooth enamel to a lower risk of bone fractures — a potential side effect of taking PPIs for heartburn.

So if your doctor suggests you try a low-acid lifestyle, here’s where to start. Read up on the low-acid diet staples that may bring GERD relief, along with some other health perks.

Bananas

“Bananas are generally considered to be alkaline in nature and not acidic,” says Patrick Takahashi, MD, a gastroenterologist at St. Vincent Medical Center in Los Angeles. “They are a good source of fiber and vitamin B6, and help with maintaining potassium, which is good for your heart and bones in general.” Raw bananas are probably the best source of nutrients. You can eat them at any time, for a snack or with a meal. In some low-acid baking recipes, you can mash them up as a substitute for a fat component.

Skinless Chicken

Skinless chicken makes a great low-acid diet staple. High in protein, a 4-ounce portion provides two-thirds of the recommended daily amount. While chicken is perfectly fine, deep-frying it in greasy oil will only trigger heartburn. Prepare it mindfully, with as few reflux-triggering spices as possible.

Apples

Another low-acid option, apples make a great source of fiber, too. “Fiber can help you stay full longer, which can minimize overeating during the day,” says Tara Harwood, MS, RD, a dietitian at the Cleveland Clinic’s Digestive Disease Institute. “Fiber also helps with lowering cholesterol and preventing spikes in blood sugar.” Even the skins, which have polyphenols and flavonoids, can be good for you.

Fish

Fish is a nutritious component in any diet but an excellent source of protein in a low-acid diet. Salmon, for example, contains omega-3 fatty acids, which benefit the heart, joints, and eyes. It may also protect against certain kinds of cancer. As with chicken, the most effective GERD recipes for fish will limit or exclude spices and heavy seasonings to avoid heartburn issues. And remember to skip the lemon. Its low pH makes it acidic.

Oatmeal

Oatmeal is a great breakfast option for people sticking to a low-acid diet. High in filling fiber, oats can help improve cardiovascular health and stabilize blood sugar, among other benefits. When topping off a hot bowl of oatmeal with fruit, remember to avoid ones high in acid, like strawberries, blueberries, and cranberries.

Almonds

Unlike other nuts such as pecans, cashews, and walnuts, almonds are generally alkaline. The monounsaturated fatty acids and omega-3 fatty acids almonds contain can protect the heart and the high fiber content can keep you feeling full between meals. Almonds also contain Vitamin E, a natural antioxidant, and the minerals manganese and magnesium. Use almonds in place of other nuts when preparing low-acid recipes.

Whole-Grain Brown Rice

Brown rice is a healthy choice whether or not you’re following a low-acid diet. It’s high in fiber, which can help regulate the digestive tract, plus it’s heart-healthy and chock-full of B vitamins, which can help keep the body full of energy.

Are Bananas Acidic? pH Values & Acid Reflux Effect

Banana — acidic or alkaline? Well, it depends.

The ones bought from the store often have a pH of 4.50 – 5.20, which is slightly acidic. The pH of burro bananas, on the other hand, is 7.6, making them alkaline.

The green variety is considered to be more acidic than the mature variety, as bananas tend to shift towards a more alkaline pH value as they age. Their acidity also changes during cooking.

There are lots of things to cover — or peel off. So let’s get started.

Bananas

pH Values of Bananas

Ripe bananas hover between acidic and alkaline, with a pH ranging up to 4. 50 – 7.6, depending on the type.

A pH scale measures how acidic or alkaline a compound (like a banana) is. It’s a chemical detector for hydronium and hydrogen ions, with numbers ranging from 0 to 14. The potency of acids varies from 0 to 7, with 0 being the most powerful.

Blueberries, for example, are acidic because their pH is quite low, around 3.33. A base or an alkaline compound is anything between 7 and 14. A compound that has a pH of 7 is considered neutral, like popcorn.

However, the degree of acidity of bananas, in particular, fluctuates as they mature. When they are green, their acidity is more potent, with a pH range of 4.4 to 5.5. This explains why mature yellow ones are sweeter and more mellow in flavor, whereas green ones have a more sour flavor.

pH Values of Different Banana Types

There are more than a thousand varieties of this tropical fruit with different levels of acidity. Even though it’s impossible to know the pH value of all types, looking at the most common ones may help.

The kind that’s most frequently available in supermarkets is the Cavendish type, with a pH of about 5.5, which is somewhat acidic. Apple bananas have a pH of 5.8, which is also quite acidic. The pH of red ones is higher, hovering at 6.2, while the pH of plantains is even higher, at 6.5.

Burro and baby bananas are the top performers in terms of low acidity. They have exceptional pH ratings. Burros have a pH of 7.6, whereas the latter rank at 7.3.

Do Bananas Cause Acid Reflux?

No, they don’t. In fact, they may be very helpful in preventing acid reflux. Let’s see how.

Acid reflux is a digestive condition. When the lower esophageal sphincter (LES) fails to completely close, stomach acid leaks back into the esophagus, causing heartburn. The symptoms include a burning feeling in the upper abdomen or chest, followed by bloating and nausea.

Acid Reflux

So, how can these sweet yellow fruits help with the burning sensation? This fruit’s high potassium content is thought to assist digestion and prevent acids from entering the esophagus. Additionally, its soluble and insoluble fiber increases metabolism. They also contain vitamin B, which supports esophageal strength.

Overall, they help to preserve the stomach lining by encouraging the production of mucus, which acts as a buffer against stomach acids. Furthermore, the protease inhibitors found in these fruits kill certain dangerous bacteria in the stomach. All of these qualities allow them to be used as a natural antacid to treat acid reflux.

Can Overripe Bananas Cause Acid Reflux?

Ripe fruits can be quite acidic since overripe enzymes convert complex carbohydrates into simple sugars, enhancing their acidity. A ripe banana has a pH of about 5.8, making it moderately acidic.

Luckily, they aren’t a threat to your heartburn if eaten in small amounts, as opposed to other acidic foods, like lemons (pH up to 2.6).

Still, it’s better to stay away from overripe ones if you are concerned about acid reflux.

Can Cooked Bananas Cause Acid Reflux?

It depends on the way you cook it. They are most alkaline when eaten raw. However, digesting raw bananas can be tough, and you may feel bloated and gassy. If you need to cook them,  boiling is the best method. Boiling breaks down the starch, thus making them easier to digest.

Avoid frying them since fried foods have the worst impact on your acidity levels.

Which Banana Is the Best for Acid Reflux?

For starters, avoid unripe or overripe ones. Green bananas, in particular, are known to cause bloating and gas that may eventually lead to acid reflux.

Instead, eat them ripe — and if they belong to the burro variety, even better. Burros are rich in potassium, an essential electrolyte for preserving the pH balance of the body.

They also contain low quantities of sodium, another important electrolyte. This combo helps body pH remain alkaline, preventing acidity. Burros also contain a lot of dietary fiber, which helps the body remove toxins.

You can try to relieve your acid reflux symptoms with them but avoid excessive consumption as they can also cause bloating, gas, and abdominal pain, due to the high content of insoluble fiber.

Conclusion

Now that you know these fruits are alkaline, you may find them more appealing. But remember that they’re not all equally alkaline. Play it safe, and grab a bite of baby (pH of 7.3) or burro bananas (pH 7.6). Remember that green ones are more acidic than ripe ones.

Cooking them increases their acidity, but boiling can help with digestion problems. Avoid eating fried ones as they will most likely give you heartburn.

Last but not least, eat them in moderation rather than in excess. They are an exceptional ingredient for smoothies and may help balance out the pH levels of other acidic fruits, like strawberries.

10 alkaline foods to eat every day

pH levels are divided into two groups of seven, and the neutral pH level is 7, i.e. values ​​below 7 are acidic and above 7 are alkaline.

If the body is alkalized, it is in optimal condition, and all functions are performed properly, the body is full of energy.

Alkalinizing the body actually speeds up metabolism, lowers blood pressure, detoxifies the system by lowering blood cholesterol, and burns extra weight. It also helps prevent cardiovascular disease and cancer.

In addition, you should stop drinking acidic drinks and foods such as coffee, meat, eggs, beans, flour, carbonated drinks, canned food, refined sugar, fried foods, alcoholic beverages, and dairy products.

You should eat other foods that are much healthier and more nutritious and will alkalize your body.

Garlic.

Garlic effectively neutralizes the acidity of fish, meat and other acidic foods. Thus, you should use it regularly in cooking, and in this way you will effectively alkalize your body.

Almonds.

Although most nuts are acidic, almonds are an exception. Moreover, almond milk improves brain function, aids digestion, and lowers blood cholesterol levels. Almond strengthens health and gives energy for the whole day.

Avocado.

Avocado has a pH of 8.0, so it effectively neutralizes acidic foods in the intestines and alkalizes the body. In addition, we recommend including avocados in your daily diet, because in addition to being healthy, it is also delicious. Add avocados to salads, or use with salt and pepper.

Watermelon.

Watermelon is a product with an extremely high content of vitamins and minerals. In addition, they have a pH of 9.0 and are rich in water and fiber, which cleanses the entire body.

Papaya.

High in vitamins, fibre, minerals and water, these fruits effectively cleanse the body and help digestion.

Fresh lemons.

One of the best habits is to drink a glass of lemon juice or lemon water as soon as you wake up. Thus, you will alkalize the body, help digestion, and prevent various diseases and infections.

Asparagus.

At pH 8.5, asparagus is a powerful antioxidant. It is rich in water, fiber, minerals and vitamins.

Broccoli.

Broccoli will provide plenty of vitamins and minerals as well as fiber, so it will aid digestion, strengthen the immune system, and prevent cancer.

Ripe bananas.

Ripe bananas are alkaline and are especially good for the body. But unripe bananas are acidic and can lead to bloating, constipation, and poor absorption of nutrients.

Cayenne pepper.

At pH 8.5, cayenne pepper cleanses the body, lowers blood pressure, improves circulation, and enhances brain function. In addition, it has powerful antibacterial properties, strengthens the immune system and prevents infections.

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Scientists study the effects of food on the acid-base balance of the body by analyzing the mineral composition of foods. If the mineral composition is highly alkaline, then the product is more likely to have an alkaline effect, and vice versa.

In other words, the reaction of the body to certain microelements determines which foods are alkalizing and which are oxidizing. Lemons, for example, are acidic on their own, but have an alkaline effect during digestion. Similarly, milk has an alkaline effect outside the body, but an acidic effect when digested.

The composition of the soil used to grow fruits and vegetables has a significant impact on their mineral values. As a result, the content of certain substances may vary, and different tables may reflect different pH levels (acidity-alkalinity) of the same products.

The main thing in nutrition is to exclude processed foods from the diet, replacing them with fresh ones, and give preference to fruits and vegetables.

List of alkaline and oxidizing fruits, vegetables and other foods

Alkaline foods

Very alkaline:

baking soda, chlorella, dulse, lemons, lentils, linden, lotus root, mineral water, nectarine, onion, persimmon, pineapple, pumpkin seeds, raspberries, sea salt, sea and other algae, spirulina, sweet potato, tangerine, umeboshi plum, root taro, vegetable juices, watermelon.

Moderately alkaline foods:

apricots, arugula, asparagus, tea bunches, beans (fresh greens), broccoli, cantaloupe, carob, carrots, apples, cashews, chestnuts, citrus fruits, dandelion, dandelion tea, blackberries, endive, garlic, ginger (fresh), ginseng tea, kohlrabi, kenyan pepper, grapefruit, pepper, herbal tea, kombucha, passion fruit, kelp, kiwi, olives, parsley, mango, parsnips, peas, raspberries, soy sauce, mustard, spices, sweet corn, turnips.

Slightly alkaline products:

sour apples, pears, apple cider vinegar, almonds, avocados, bell peppers, blackberries, brown rice vinegar, cabbage, cauliflower, cherries, eggplant, ginseng, green tea, herbal teas, sesame seeds, honey, leeks, nutritional yeast, papaya , radish, mushrooms, peach, marinades, potatoes, pumpkin, rice syrup, swede.

Low alkali products:

alfalfa sprouts, avocado oil, beets, brussels sprouts, blueberries, celery, cilantro, banana, coconut oil, cucumber, currants, fermented vegetables, linseed oil, baked milk, ginger tea, coffee, grapes, hemp oil, lettuce, oats, olive oil, quinoa, raisins, zucchini, strawberries, sunflower seeds, tahini, turnips, umeboshi vinegar, wild rice.

Oxidizing products

Very slightly oxidizing products:

goat cheese, amaranth, brown rice, coconut, curry, dried fruits, beans, figs, grape seed oil, honey, coffee, maple syrup, pine nuts, rhubarb, sheep cheese, rapeseed oil, spinach, beans, zucchini.

Slightly oxidizing products:

adzuki, alcohol, black tea, almond oil, tofu, goat’s milk, balsamic vinegar, buckwheat, chard, cow’s milk, sesame oil, tomatoes.

Moderately oxidizing products:

barley groats, peanuts, basmati rice, coffee, corn, mustard, nutmeg, oat bran, pecan, pomegranate, prunes.