Is Pesto Bad for Acid Reflux and Heartburn?

Short answer
The NHS doesn't name pesto as a cause of heartburn, acid reflux, or gastritis, but it does state that fatty foods can trigger symptoms in some patients. For this reason, we recommend keeping a diary of when you eat pesto and noting whether any symptoms follow.

Long answer
While the exact causes of acid reflux (GERD) are not fully understood, the NHS notes that the foods most associated with it are coffee, chocolate, alcohol, and tomatoes. It also identifies spicy and fatty foods as possible contributors. Although pesto is not listed as a specific cause of heartburn, a red pesto containing sun-dried tomatoes and high-fat content should be avoided if you are a sufferer.

Harvard University isn't so concerned about pesto's fattiness. In 2022, it published an article titled "What to Eat When You Have Chronic Heartburn" and listed pesto as one of its recommendations. They and the NHS both agree that heartburn is not all about food. Smoking, drinking too much alcohol, being overweight, and not getting enough exercise can all be contributing factors to bouts of acid reflux.

If you eat pesto, the best way to determine whether it can be part of your diet is to keep a diary of your eating habits and record any symptoms that follow. Only through this method of trial and error will you know for sure whether your body is tolerant of it.