Being a small, light, and incredibly delicious snack, blueberries are a highly popular fruit. However, it might be difficult to determine whether or not it is safe to consume them, especially because each individual has different dietary needs. Today, we will answer whether or not are blueberries acidic and whether are they good for acid reflux.
The short answer is that blueberries are somewhat acidic fruits since they are on the lower end of the pH scale. This makes them a fruit that should not be consumed often if you are on a low-acid diet. Essentially, they are healthy and safe to consume but in moderate amounts. There is, of course, a lot more to this subject, and we have a lot of ground to cover, so without further redo, let us get into it.
What Makes Blueberries Acidic?
As we already mentioned, blueberries are slightly acidic, and this is mainly because on the pH scale, they range between 3.11 to 3.35 value. They are also rich in citric, ascorbic, and arginine acids. It is also worth mentioning that the number of acids can change based on storage circumstances such as oxygen level, temperature, and light.
Nevertheless, being acidic does not make blueberries unhealthy. They offer a wide variety of benefits, and they are a low-calorie food rich in vitamins E, A, and K. Blueberries also have vast amounts of water and a significant amount of fiber, as well as some protein and fat.
Are Blueberries Good for Acid Reflux?
This question is a common subject of discussion. In short, eating an excessive amount of blueberries or any acidic food can definitely aggravate acid reflux or gastroesophageal reflux disease (also known as GERD). If you suffer from any of these, it would be wise to steer away from acidic foods or limit their consumption.
However, no one should completely eliminate food such as blueberries from nutrition simply because of acidity. Blueberries, like any other food, can be harmful to health if consumed in enormous amounts. This is due to the fact they are rich in fiber and several vitamins that can contribute to a healthy digestive system and overall well-being.
The best course of action would be to consume them moderately, observe how your body reacts, and proceed accordingly. The number of blueberries one can consume varies from person to person, so it is wise to start off slowly.
Can Blueberry Juice Cause Acid Reflux?
In case you have acid reflux, it is especially wise to avoid something like blueberry juice. Even though juice has a similar level of pH scale to fresh blueberries, the juice does not contain the exact amount of fiber that you get from raw fruit.
Another thing that often gets overlooked is the number of blueberries we use to make juice, which is significantly more than the amount you would casually snack on. Consuming this juice results in high sugar intake and digestive issues if you have problems with acid reflux, and it can cause heartburn.
The same goes for blueberry jam. Mixing a higher number of blueberries with sugar will hamper your digestion, and on top of that, it will generate more acid in your stomach. This goes especially for jams you can purchase in shops, as they are typically filled with various additives and ingredients that can worsen acid reflux.
Are There Any Benefits From Blueberries?
Absolutely. These fruits are well known to have many health benefits. They are considered low-calorie food and are almost fat-free. Since fat can aggravate GERD, this is very important as well. Here are some cool benefits you get from blueberries.
1. They Promote Healthy Bones
Since blueberries contain a good amount of iron, calcium, phosphorus, and other nutrients, they are highly beneficial for building, maintaining, and strengthening your bones. In addition, they promote calcium absorption.
2. They Are Beneficial for Skin Health
Blueberries are rich in vitamin C, which is essential in collagen formation. As you are probably aware, collagen is one of the most important elements in skin health, and it prevents skin damage by maintaining its elasticity. Blueberries are also rich in antioxidants that prevent skin damage from smoke, pollution, and UV rays.
3. They Lower the Blood Pressure
Apart from being free of sodium, blueberries also contain potassium, magnesium, and calcium, which are all important elements that can help in reducing blood pressure.
4. They Are Good for Heart Health
Blueberries contain a decent amount of fiber, potassium, and vitamin C, which are all good for heart health. Moreover, fiber assists in decreasing cholesterol levels in the blood, which reduces the risk of heart disease.
5. They Can Improve Your Memory
These fruits are highly beneficial for your memory due to the antioxidants they provide. They aid in the prevention of damage to the cells in your brain and can also slow down the progress of neurodegenerative diseases such as Alzheimer’s.
6. They Are Excellent for Your Eyesight
The antioxidants we just mentioned are also effective in the fight against free radicals that may affect your eyesight. These antioxidants can protect cells around the retina and lens through their life cycle, ensuring that your vision remains sharp.
Although blueberries are acidic and excess consumption may cause acid reflux, they are highly beneficial fruits that can contribute to your health and overall well-being. In case you crave these fruits but have had some issues with acid reflux in the past, it is best to consult your doctor and check the amount you can consume.
Steve is a certified trainer with more than 10 years of training experience and he holds a Master’s in Sports Science. Prior to Boston Rock Gym, Steve worked for two years as a personal trainer.