Still wondering "why does sushi give me heartburn?" Truth is, no two people experience reflux the same way. This 5-step guide + our 2-minute quiz uncover your unique triggers and give you a plan that's built for your body, not someone else's!
Before we dive into the solutions, it helps to understand why sushi a food many consider healthy can trigger painful acid reflux symptoms. While some people can enjoy multiple rolls without any discomfort, others experience burning sensations after just a few bites.
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What Sushi Does to Your Gut (and Why It Can Cause Reflux)
It's no secret that sushi is considered a healthy choice, but for many people, it also triggers acid reflux soon after eating. Whether it's a burning sensation, chest discomfort, or that familiar sour taste, these symptoms are especially common among those with GERD.
There are five main ways sushi can contribute to reflux:
Sushi rice is seasoned with vinegar, which lowers the pH of your meal and adds more acid to your already sensitive digestive system
Soy sauce contains massive sodium levels nearly 1,000mg per tablespoon that trigger your stomach to produce even more acid
Wasabi and spicy mayo contain compounds that relax the lower esophageal sphincter, the muscle responsible for keeping stomach acid down
Raw fish requires more digestive effort than cooked proteins, so it sits longer in your stomach and increases pressure
Large all you can eat portions create overstuffed stomachs that build pressure and force acid upward into your esophagus
However, certain exercises can worsen acid reflux by increasing abdominal pressure or forcing you into positions that promote acid flow into the esophagus. Exercises that increase abdominal pressure, including high-impact workouts, running, heavy lifting and abdominal crunches, can trigger heartburn.
5 Proven Acid Reflux Workouts That Won't Trigger Symptoms
1. Choose GERD-Friendly Sushi Options
Not all sushi rolls are created equal when it comes to acid reflux. The key is selecting options that minimize common triggers while still satisfying your cravings.
Your safest bet is California rolls with cooked crab and no spicy ingredients. Cooked shrimp rolls and simple vegetable combinations with cucumber and avocado are also gentle on sensitive stomachs. When available, brown rice options provide extra fiber that can help with digestion.
Avoid anything labeled "spicy," Philadelphia rolls (the cream cheese is too high-fat), and deep-fried tempura varieties that can trigger reflux symptoms.
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2. Master Strategic Soy Sauce Usage
Swimming provides an excellent full-body workout without the jarring movements that can trigger reflux. This full-body workout is gentle on the joints and doesn't involve jarring movements that could trigger reflux.
- Ask for low-sodium soy sauce varieties when available at the restaurant
- Dilute regular soy sauce with water in a 50/50 ratio to cut sodium in half
- Use chopsticks to apply only tiny amounts instead of dunking entire pieces
- Try coconut aminos as a gentler alternative that tastes similar but contains less sodium
- Focus on tasting the natural flavors of the fish rather than masking them with sauce
3. Skip the Burn Inducing Add-Ons
Wasabi, spicy mayo, and sriracha are your biggest enemies when it comes to sushi and acid reflux. Even small amounts of wasabi can trigger severe symptoms, while spicy sauces and hot pepper toppings will almost guarantee heartburn.
Instead, stick to fresh cucumber slices, plain avocado, and small amounts of fresh (not pickled) ginger for flavor without the burn.
4. Control Your Portion Size and Eating Speed
The biggest mistake people make with sushi is treating it like an all you can eat buffet. Your digestive system needs time and space to process food properly. Follow these guidelines for comfortable digestion:
- Limit yourself to 6-8 pieces total per meal to avoid overwhelming your stomach
- Eat one piece at a time, chewing thoroughly to aid digestion and slow your pace
- Take breaks between different rolls to give your body time to process each one
- Stop when you feel 80% full, not completely stuffed, as overeating triggers reflux
- Drink room temperature water instead of ice-cold beverages that can shock your digestive system
5. Time Your Sushi Meals Right
When you eat sushi matters just as much as what you order. Optimal timing includes:
- Choose lunch over dinner when possible (better digestion earlier in day)
- Wait at least 3-4 hours before lying down after eating
- Never eat sushi within 4 hours of bedtime
- Avoid combining with alcohol or carbonated drinks
- Eat a small piece of bread 20 minutes beforehand to buffer stomach acid
Exercise is a powerful tool for managing acid reflux when you choose the right activities. The five safe workouts covered - walking, swimming, gentle yoga, cycling, and light resistance training - help you stay fit without triggering GERD symptoms. Key rules: stay upright during exercise, avoid high-impact movements, and wait 3 hours after eating before working out. Everyone's triggers are different, so track your symptoms and modify exercises as needed to find what works best for your body.
Can I eat sushi if I have GERD?
Yes, you can eat sushi with GERD by choosing the right types and avoiding triggers. California rolls, cooked shrimp rolls, and vegetable sushi are safer options. Avoid spicy mayo, wasabi, and high-sodium soy sauce which commonly trigger reflux symptoms.
Why does sushi give me heartburn?
Sushi triggers heartburn due to several factors: acidic sushi rice seasoned with vinegar, high-sodium soy sauce that stimulates acid production, spicy ingredients that relax your esophageal sphincter, and large portions that create stomach pressure.
Should I avoid soy sauce if I have acid reflux?
You don't need to completely avoid soy sauce, but use it strategically. Choose low-sodium varieties, dilute regular soy sauce with water, or try coconut aminos as an alternative. The high sodium content in regular soy sauce can trigger acid production.
Is wasabi bad for acid reflux?
Yes, wasabi should be completely avoided if you have acid reflux. Even small amounts can trigger severe symptoms because wasabi contains compounds that relax the lower esophageal sphincter and irritate sensitive digestive tissue.
