Ask the RD | May

Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.

The information shared within this blog is meant for informational purposes only and should not be received as medical advice.

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

• What are good swaps for acidic foods?

  Many folks do not tolerate highly acidic foods as these can aggravate acid reflux and/or cause GI discomfort. See below for some simple food swaps and easy cooking strategies to lessen the impact of some common high-acid offenders.  

  • Pesto or tapenade instead of tomato-based red sauce 

  • Artichokes or cucumbers instead of tomatoes or bell peppers 

  • Citrus zest or citrus infused oils instead of citrus juice or citrus fruit 

  • Stone fruits, mango, papaya, or melon instead of citrus fruits or pineapple 

  • Broth, beer, wine, or mirin for deglazing, simmering for longer to reduce acidity 

  • Add a small amount of baking soda (1/4 tsp) to tomato sauces, soups, chilis, etc. to help neutralize the acid.  

  • Add sweeteners such as sugar, honey, maple syrup, dates or even grated carrot or apple to balance the flavor of more acidic dishes.  

  • Add a bit of fat such as olive oil, butter, cream, cheese, or yogurt to mellow out sharp, acidic, or sour flavors. 

  • Add starch, such as diced potatoes, sweet potatoes, pasta, or breadcrumbs to absorb and neutralize more acidic flavors.  

• Is there one universal spice blend that works well for all types of meat and veggies? 

  Though I love to play around with a variety of spice combinations, garlic and herb is certainly one of my go-to favorites for seasoning meats, poultry, seafood, and veggies. Some salt-free premade options include Mrs. Dash (now called “Dash”) Original, Trader Joe’s 21 Seasoning Solute, or Costco’s No-salt Seasoning.

  You can also easily create your own garlic & herb seasoning blend by combining 

  • 1 Tbs each: Dried parsley, oregano, basil 

  • 2 tsp each: garlic powder, onion powder 

  • 1 tsp each: black pepper 

  • Optional add-ins at ½ tsp each:  

  • Warm & Spicy: Cayenne pepper, coriander, cumin, paprika, red pepper flakes 

  • Herby & Earthy: Thyme, fennel, marjoram, rosemary, mustard powder, celery seed powder, ground fennel 

• Is there truth in the claim that leafy green vegetables aren’t good for people who struggle with inflammation?

  No, leafy greens actually have strong anti-inflammatory benefits as they possess a number of helpful compounds including antioxidants, polyphenols, and vitamins A, C, and K that work to protect the body against inflammation and oxidative stress. Leafy greens are also a good source of minerals like magnesium, iron, and potassium that offer additional immune-boosting benefits. Furthermore, leafy greens are nutrient dense, high in fiber, and low in calories making them beneficial in promoting satiety, supporting glycemic regulation, fostering a healthy gut microbiome, and aiding in weight management.  

  Unique considerations may include: 

  • People at risk of forming kidney stones may need to limit their intake of leafy greens as they can be a significant source of oxalates in the diet.  

  • For those with gout, leafy greens are encouraged as plant-based purines do not contribute to uric acid build-up as compared to those found in meats and seafood and therefore do not increase the risk for gout flairs.  

  • For those with GI issues, I recommend including leafy greens as much as tolerated. Chewing thoroughly and cooking well may help to ease the work for digestion by breaking down some of the tough fibers before they reach the GI tract.  

  In addition to leaf greens like spinach, kale, arugula, and collards, some other powerful anti-inflammatory foods include:  

  • Colorful fruits such as tomatoes, berries, cherries, apples and citrus   

  • Healthy fats such as those found in olive oil, almonds, walnuts, and avocados 

  • Fatty fish such as salmon, tuna, sardines, and mackerel.  

  On the other hand, foods that contribute to inflammation — of which to limit — include highly processed food products such as deep fat fried foods, sugar-sweetened beverages, refined grains, saturated fats (found in animal fats and tropical oils), and processed meats. 

Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.