Mangoes are nutritious fruits, full of minerals and vitamins snacks. However, if you have acid reflux to deal with, you should know that eating these fruits may harm your body. Because acidic meals only worsen the existing health issues.
So, is it safe to eat these juicy fruits? Would mangoes trigger or aggravate the acid symptoms? Let’s find out together.
Acid Reflux – A Hot Topic Worldwide
Acid reflux is a popular topic worldwide. According to studies, this health issue is affecting millions of people only in the U.S. without even mentioning the rest of the world. While some people are dealing with chronic acid reflux, others claim that some foods are the cause that triggers these symptoms.
First of all, acid reflux is also commonly known as gastroesophageal reflux. It can appear when the content we ingest travels from the stomach into the esophagus. The number of people dealing with this condition is constantly increasing and can go up to 20 percent of the U.S population. The most often symptoms of acid reflux condition are:
- Chest pain
- Heartburn
- Hoarseness
- Chronic cough
- Sour perceive in the mouth
- Difficult swallowing
- Excess burping
Although it may sound like the worst health struggle, occasional heartburn is something everybody can experience throughout their lives. The tricky part is that sometimes the patient bypasses the situation and is not considered a sign of a severe condition, is GERD (gastroesophageal reflux disease), which requires seeing a doctor.
As a matter of fact, lots of foods may activate reflux, including healthy snacks, like vegetables and fruits.
So, speaking of today’s topic: is mango harmful? Can it cause acid reflux?
Below, I will explain if mango has any connection with acid reflux and whether people suffering from GERD should skip mango from their diet.
Mangoes – Acidic, Alkaline, or Neutral?
If we would go strictly based on science, it is safe to say that mangoes are very close to being neutral rather than acidic, considering the pH scale. When it comes to pH, mangoes are close to 6; hence they are mildly acidic and quite close to neutral.
To establish the level of acidity, specialists use “The pH scale.” But what does that actually mean? Well, it’s actually very easy to understand. It’s 6th-grade chemistry, and I will explain it to you in just a few words. So, the pH scale fluctuates from 0 to 14. Foods that are in the range of 0 to 7 are considered to be acidic. While the ones that are on the other part of the scale (7-14) are basic or alkaline. The closer the pH value is to the middle of the scale, the more neutral it is considered to be. And since neutral is 7 and mangoes are very close to 6, it is safe to say that their acidity is not that high. However, it is best to eat them moderately.
I hope that this science talk didn’t put you off. I just wanted to give you a succinct inside on the matter. Why? Because, as a matter of fact, nowadays, using the pH scale and measuring this level for certain foods and beverages is not only an academic or scientific approach. Lots of people, especially those dealing with gastric acid, buy pH meters to calculate the acidity of foods and drinks they consume daily. Furthermore, these scales are also helpful in ensuring you consume a whole alkaline diet, “sparkled” with low-acid foods.
Can Mango Trigger Acid Reflux?
More likely than not, small amounts of mangoes will not cause any discomfort or trigger acid reflux. As a matter of fact, studies have revealed that mangoes can ease digestion and help with possible heartburn symptoms.
However, if you experience gastroesophageal reflux, you may want to avoid these fruits altogether.
Tip! Never drink water after eating fruits such as mango. This uninspired habit will increase acidity.
Are Cooked Mangoes Acidic?
Few people know that mangoes can actually be cooked. Yes, you read that correctly. Mangoes are pretty versatile fruits people that can be used in different cooked recipes. Mango slices can be nicely caramelized, boiled, then added to chili, grilled next to a nice piece of chicken, or used as a sweet touch to many other recipes.
The bad news? Cooking a fruit will not cut its acidity.
Frozen Mangoes’ Acidity
Just like the cooked ones, the frozen mangoes keep their acidity.
Tip: If you are more sensitive to the acidity of mangoes but still love their taste, you can combine them with other fruits such as melons, oatmeal, or bananas.
What About Dried Mangoes? Are They Acidic?
Unfortunately, no study has determined so far how acidic mangoes are after drying. However, these fruits are just as full of nutrients when dried as when fresh. Of course, they are considered to be healthy unless you overeat them. In this case, you should add some other alkaline foods.
Ripe Mangoes and Acid Reflux
So mangoes contain citric acid, and that is what makes ripe mangoes acidic. There are different types of mangoes out there. Thus, naturally, based on their variety, both the types of acids they contain and their concentration differ. Yet, you may expect to find the following acids in your average mango: citric, oxalic, malic ascorbic, and malic.
Interesting Fact: Ripe mangoes are less acidic than green ones.
Do Green Mangoes Cause Acid Reflux?
It is safe to consume green mangoes as they are more acidic than ripe ones but not too acidic. You should expect a green mango to have a pH ranging from 3.40 to 4.80.
The Health Benefits Of Eating Mango
Mangoes have been an essential crop in India for millennia. Nowadays, these sweet, colorful, and perfumed fruits are a permanent part of Indian cuisine, as well as a popular snack all around the world. You can but mangoes that weigh only a few ounces but also ones that go up to more than five pounds. Because, I mentioned earlier, there is more than just one species of mango. So it’s only natural that they differ in size and weight.
Regardless of the type of mango you choose, these fruits are undeniably healthy, with impressive benefits for the organism. The good news is that while mangoes were usually available only at the end of the dry season, today you can find them all year long at most supermarkets.
Another good news is that mangoes aren’t just super tasty. They are full of vitamins, minerals, and antioxidants, containing 20 different vitamins. Protein, potassium, fibers, vitamin A, C, and B6, are a just few of the health benefits these fruits come with:
- Mangoes are high in vitamin C, fibers, and pectin, all working to regulate heart rate and lower cholesterol levels.
- Mangoes are rich in fibers and help improve digestion. Furthermore, these fruits minimize the constipation symptoms.
- Mango pulp works wonders as a skincare product. It is said to minimize pores and act as a cleaner.
- Mangoes are high in water and many other nutrients that will work against hunger, make you feel fuller and help in losing weight;
- The fruit contains lots of antioxidants, protecting the body from aggressive bacteria and even cancer.
- Mango also contains iron. Therefore, women who lack iron and suffer from anemia should consider introducing mango into their daily diet.
- Mangoes contain zeaxanthin and lutein, essential vitamins to minimize vision issues and protect your eyes.
Are Mangoes Acidic To Teeth?
Eating mangoes won’t harm your teeth? Why? Because they do not contain too much acid to damage enamel. Considering their pH ranges between 5.8 to 6, it should not cause any pain. You can wash your teeth after drinking mango juice or eating pieces of these fruits for better results and psychological peace. If you want to be extra careful, you may even use a straw and avoid teeth from direct contact.
Are Mangoes Acidic For The Stomach?
Remember how I told you that you should not drink water after eating a mango? Well, I want to highlight this fact once more. Why? Because mangoes turn really acidic in the stomach if you drink water exactly after eating them. Otherwise, mangoes can help keep the digestive system in the right condition. The fruits contain amylase chemicals and dietary fibers, excellent treatments against constipation. Amylase molecules can help the digestion of other foods by melting the carbohydrates.
How To Eat Mangoes
As I said before, we are very lucky to live in today’s world as you can find mangoes throughout the year. But where should you go to buy yourself a mango? Well, mainly in grocery stores, but also sometimes in farmers’ markets or vegetarian food stores.
Don’t mistake mangoes for being just a fruity snack. These tasty fruits are an excellent sour addition to salads, desserts, as well as curries.
It is essential to look for the flat, large seed right at the center when cutting mangoes, as this hard part can quickly dull knives. Also, make sure you avoid consuming the skin of a mango. If you cannot touch the skin and have sensitivity in this sense, you can peel the fruit while stabilizing it with a towel or gloves. This way, you can avoid direct contact. Mangoes should be soft and bright and have an orange-yellow color. This is the sign you can eat the fruit immediately.
Long story short, you can add mangoes into your diet just as you wish: you can either eat them raw, grilled, frozen or just as a sweet treat. Whether you eat mangoes for their flavor, health benefits, or just because they suit the season, these fruits are a fantastic addition to almost any meal. Here are some creative ways to include mangoes in your diet:
- Add mangoes in smoothies, along with vegetables and other fruits;
- Make mango chutney;
- Consider a mango sorbet;
- Grill mango next to your barbecue pieces;
- Make a nice mango jam;
- Try pairing fish with mango, and get a delicious meal;
- Freeze some mango cubes and use them in cocktails;
Last Thoughts On Mangoes’ Acidity
If you suffer from GERD, it is safer to consume green mangoes due to their low acidity and alkaline nature.
Mangoes are excellent adjuvants for digestion and great support if dealing with excessive acid reflux or GERD symptoms. Some people think that eating frozen, dried, or cooked fruits will make them less acidic. This is not the case with mangoes, and researchers only strengthen this point of view.