Are Mustard Greens Acidic? Mustard Greens and Acid Reflux
Medically reviewed by Aneeza Pervez Updated Date: January 2, 2026
Introduction to Mustard Greens and Digestive Health
Mustard greens are leafy vegetables belonging to the Brassica family, which includes broccoli, kale, and cabbage. Known for their peppery taste and high nutritional value, mustard greens are a staple in many cuisines around the world. While they are celebrated for their health benefits, individuals with acid reflux or GERD may wonder if mustard greens are acidic and how they affect digestion.
In this article, we’ll examine the acidity of mustard greens, their potential effects on acid reflux, and the best ways to incorporate them into a reflux-friendly diet.
Nutritional Profile of Mustard Greens
Mustard greens are packed with vitamins, minerals, and antioxidants, making them an excellent addition to a healthy diet. Here’s a look at their nutritional benefits in 1 cup (56 grams) of raw mustard greens:
- Calories: 15
- Fiber: 2 grams, supporting gut health.
- Vitamin C: Over 50% of the daily recommended intake, boosting immunity and reducing inflammation.
- Vitamin A: Promotes healthy skin and vision.
- Vitamin K: Essential for bone health and blood clotting.
- Antioxidants: Includes beta-carotene and glucosinolates, compounds that may reduce inflammation and detoxify the body.
Their low calorie count and nutrient density make mustard greens a powerhouse food, but their impact on acid reflux depends on various factors.
Understanding the Acidity of Mustard Greens
Are Mustard Greens Acidic or Alkaline?
Mustard greens are mildly alkaline, with a pH that leans toward neutrality. Their alkaline nature helps balance stomach acid and supports a low-acid diet, making them a suitable choice for individuals with acid reflux or GERD.
Do Mustard Greens Trigger Acid Reflux?
Mustard greens are unlikely to trigger acid reflux for most people. However, their natural spiciness can cause mild irritation in individuals with highly sensitive stomachs or those prone to digestive discomfort. Cooking mustard greens can reduce this spiciness, making them easier to tolerate.
Mustard Greens and Acid Reflux
How Mustard Greens May Help with Acid Reflux?
- Alkaline Nature: Mustard greens can help neutralize stomach acid, alleviating symptoms of acid reflux.
- Rich in Fiber: Fiber promotes smooth digestion and prevents constipation, which can contribute to reflux symptoms.
- Anti-Inflammatory Properties: Antioxidants in mustard greens reduce inflammation in the digestive tract, soothing irritation caused by acid reflux.
Potential Concerns with Mustard Greens
- Spiciness: The natural peppery flavor of mustard greens may irritate some people with severe acid reflux. Cooking them or combining them with mild foods can help mitigate this effect.
- Excessive Fiber: For individuals with sensitive stomachs, consuming large amounts of mustard greens may cause bloating or gas, which can worsen reflux symptoms.
How to Safely Include Mustard Greens in a GERD-Friendly Diet?
To enjoy mustard greens without triggering acid reflux, consider these tips:
Cooked vs. Raw Mustard Greens
Cooking mustard greens reduces their natural spiciness and softens their fibers, making them gentler on the stomach. Steaming, sautéing, or boiling are ideal methods for preparing them in a reflux-friendly way.
Pair with Non-Acidic Foods
Combine mustard greens with alkaline or neutral foods like quinoa, sweet potatoes, or lean proteins to create balanced meals that are easy on the stomach.
Portion Control
Stick to moderate servings (about 1 cup of cooked mustard greens) to avoid overwhelming your digestive system with too much fiber or spiciness.
Avoid Spicy Seasonings
Skip heavy spices, vinegar-based dressings, or acidic sauces when preparing mustard greens. Instead, use mild seasonings like olive oil, garlic, or a pinch of salt.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Delicious and GERD-Friendly Mustard Greens Recipes
Steamed Mustard Greens with Lemon Olive Oil
- Ingredients: Mustard greens, olive oil, and a light squeeze of lemon (optional).
- Preparation: Steam mustard greens until tender and drizzle with olive oil. For those with acid sensitivity, skip the lemon.
Mustard Greens and Sweet Potato Mash
- Ingredients: Cooked mustard greens and mashed sweet potatoes.
- Preparation: Sauté mustard greens with a splash of olive oil and serve over creamy mashed sweet potatoes.
Mustard Greens Soup
- Ingredients: Cooked mustard greens, vegetable broth, and diced carrots.
- Preparation: Blend ingredients into a smooth, warming soup that’s gentle on the digestive system.
Health Benefits of Mustard Greens Beyond Acid Reflux
Mustard greens offer numerous health benefits that extend beyond their role in managing acid reflux:
- Supports Heart Health: Rich in potassium and antioxidants, mustard greens promote healthy blood pressure and cardiovascular function.
- Boosts Immunity: High levels of vitamin C and other antioxidants strengthen the immune system.
- Detoxifies the Body: Glucosinolates in mustard greens aid liver function and help eliminate toxins.
- Promotes Bone Health: Vitamin K is essential for maintaining strong bones and preventing osteoporosis.
Tips for Managing Acid Reflux
In addition to incorporating mustard greens into your diet, these strategies can help manage acid reflux:
- Eat Smaller Meals: Large meals can increase pressure on the stomach, worsening reflux symptoms.
- Avoid Known Triggers: Stay away from spicy, fried, or highly acidic foods like citrus, tomatoes, and caffeine.
- Stay Upright After Eating: Wait at least 2–3 hours before lying down to prevent acid from flowing back into the esophagus.
- Elevate Your Head While Sleeping: Use a wedge pillow or raise the head of your bed to reduce nighttime reflux.
- Stay Hydrated: Drinking water throughout the day supports digestion, but avoid drinking large amounts during meals to prevent bloating.
Author Tip: 7-Day Meal Plan For Gastritis
Conclusion
Mustard greens are mildly alkaline, nutrient-rich vegetables that can be safely enjoyed by individuals with acid reflux when consumed mindfully. Their fiber content, anti-inflammatory properties, and alkaline nature make them a valuable addition to a reflux-friendly diet. By cooking mustard greens and pairing them with gentle, non-acidic foods, you can reap their health benefits without triggering discomfort.
FAQs
Are mustard greens acidic or alkaline?
Mustard greens are mildly alkaline, making them suitable for a low-acid diet.
Can mustard greens trigger acid reflux?
Raw mustard greens might irritate sensitive stomachs due to their spiciness, but cooked mustard greens are generally safe.
Should I eat raw or cooked mustard greens for acid reflux?
Cooked mustard greens are easier to digest and less likely to cause reflux symptoms compared to raw greens.
How much mustard greens can I eat with GERD?
Stick to moderate servings, around 1 cup of cooked mustard greens, to avoid digestive discomfort.
Can mustard greens be included in a low-acid diet?
Yes, their alkaline nature and health benefits make them an excellent addition to a low-acid diet.
Subscribe for New Racipies
Get mental health tips, updates, and resources delivered to your inbox.
Black Sesame Macarons With A ‘nutter Butter’ Filling

Well hello. Aside from the usual excuses about being busy, blah blah blah, this past week has been something else. Some of you may be aware that I was made a finalist in Saveur’s Best Food Blog Awards, then removed from the ballot, all within a few days. I thought I’d explain what happened.

I started this blog in June of 2012, and was thus surprised to see that I’d been nominated in the Best New Blog category. Finalists find out the same time as everyone else—when Saveur announces online that the ballots are officially open—so bloggers don’t get the chance for input before everything goes public. After checking the official category definitions, which states that a ‘new blog’ is one started in 2013, I emailed one of the editors to let her know of the error. A few days later, she got back to me, apologizing for their mistake and informing me that they’d had to remove me from the ballot.
I won’t pretend I wasn’t upset, mostly by the initial mistake that landed me in the situation to begin with. A simple fact-check would’ve prevented it. But, it would’ve felt wrong to keep up the misconception, so ultimately I guess I ‘did the right thing’, as cheesy as that may sound. I was a bit crushed to see the blank spot on the ballot where my blog had been listed. The finality is always a bit hard to accept, I guess.
In any case, Saveur did apologize profusely, so I can’t hold a grudge. (And I sooo wanted to. I’m a good grudge-holder—blame it on my overly-principled nature.) And my private drama doesn’t make the award any less awesome and prestigious. So guys, if you haven’t voted yet, there’s still time! Let’s honor those whose efforts liven up the food media world and make it way more exciting than it has any right to be!

Moving on now. While traditional macarons are made with almonds, you can swap out the nut for any other nut or seed without having to change up quantities or technique (although I’m wondering if macadamian nuts might behave differently because they’re so oily? Not sure.) But since macarons are a bitch to get right in the first place, don’t think these sesame seed versions were a breeze to pull off, because they weren’t.
They are, actually, the product of a year of trying, off and on, over and over. In fact, I finally had to take an official black sesame macaron hiatus after my last attempt flopped back in November. I knew it wasn’t the sesame seed part that was stumping me; I’d somehow just lost my macaron-making mojo. But something—perhaps this burgeoning feeling of fresh starts brought on by spring—reinvigorated me, so I once again picked up my floppy spatula and piping bag and got to it.
I don’t know what changed this time—maybe I picked up some common sense this winter—but I finally made the effort to get to the root of the problem. Too often in the past, I found myself simply hoping for the best as I tossed trayfuls of these liquid gremlins into the oven. That’s a pretty defeatist way of looking at a baked good. Sure, there are lots of things out of one’s control, but a composite of sugar, ground seeds, and egg white? No way. It can and must be vanquished.

In the end, getting them to come out perfectly (and I mean perfectly – not a crack in two entire trayfuls!) came down to the placement of the racks in the oven (which heats unevenly; I had to scoot the trays away from the hot corner in the back right) and my ‘macaronage’—the method of mixing together the whipped egg whites and sugar/ground nut mix. About the macaronage, I’ve said this before, but guess who doesn’t learn her own lessons? Don’t baby your batter. The egg whites need to be deflated quite a bit or you’ll get lots of little cracks on the surface of your macarons, effectively ruining an entire batch that you’ll then have to force your family to eat, because you’ll be too embarrassed to share them with anyone else. (Have you seen a cracked macaron? It is a sad sight.)
You have no idea how triumphant I felt when I peeked into the oven mid-bake to discover perfect-looking macarons. I did a little jig in the kitchen.

I’d wanted to pair the black sesame with peanut, which is a fairly common combination in Chinese desserts, but didn’t want the filling to veer in the direction of frosting-sweet. The peanut flavor had to come through. Enter Nutter Butter filling, which I always remember as being aggressively peanut-y without tasting overly-processed. Maybe I’m remembering a different version of Nutter Butters as you, but whatever the case, this Thomas Keller version (think Bouchon Bakery) tasted and looked exactly like how peanut butter filling should. The childhood version, flecked with salt and nostalgia. It’s okay if you want to eat it with your fingers. I did.
Once the macarons comes together, the presentation is very striking (if I do say so myself). But, resist eating too many! You must give them a day to ‘bloom’, let the flavors of the shells and filling meld together. Only then can you truly enjoy the essence of the so-temperamental, but so-worth-it French macaron.

BLACK SESAME MACARONS
Makes 20 macarons
Adapted from BraveTart
Sorry to confuse you, but I use weight measurements when making my macarons for the extra precision, and I highly recommend you do too if you’re not already. Also, the Nutter Butter filling makes a tad more than is needed—for me at least. Its peanut flavor is strong, so be careful not to drown out the delicate taste of the macaron shells. I’d sandwich leftover filling between Ritz crackers or something just as salty.
Ingredients:
- 58 grams black sesame seeds
- 115 grams powdered sugar
- 2 egg whites
- 36 grams granulated sugar
- 1/4 tsp salt
- A few drops gel food coloring in black
Directions:
Preheat your oven to 300 degrees F. Line two baking sheets with parchment paper.
Grind the confectioners sugar and sesame seeds in a food processor until fine (this will take awhile, about 3 minutes, as the sesame seeds are harder to grind up), then sift the mixture into a bowl. Most of it should go through, but if a lot doesn’t, toss it back in the food processor and grind for another minute or so.
In the bowl of a stand mixer with the whisk attachment affixed, add the egg whites and sugar. Turn the mixer on to power level 4 and whisk the mixture together for 3 minutes. Next, turn the power up to 7 and whisk an additional 3 minutes. Turn the power up to 8 and whisk an additional minute or two. By now, there should be a stiff meringue in the bowl. Stop the mixer and add a few drops of coloring at this point and turn the mixer back on to the highest speed, whisking for an additional minute to incorporate the color. Knock the meringue that’s trapped in the whisk back into the bowl.
Now, add the sesame seed mixture into the bowl all at once. I’ll reference Stella’s instructions again:
Use both a folding motion (to incorporate the dry ingredients) and a rubbing/smearing motion, to deflate the meringue against the side of the bowl.
The dry ingredients/meringue will look hopelessly incompatible at first. After about 25 turns (or folds or however you want to call “a single stroke of mixing”) the mixture will still have a quite lumpy and stiff texture. Another 15 strokes will see you to “just about right.” Keep in mind that macaronage is about deflating the whites, so don’t feel like you have to treat them oh-so-carefully. You want to knock the air out of them.
You don’t need to be too gentle with the batter. By the time it’s ready, its consistency will be runnier than you’d think, closer to pancake batter than cake batter.
Fill a pastry bag with the batter. You can use a pastry bag with just a coupler, or with a tip. I used an Ateco 806 tip. Pipe your shells onto the parchment-paper lined baking sheets, a little more than a quarter (US currency) in size (about 2 cm. or 1 inch), spacing them about 1 inch apart.
When you’re done piping, pick up the pan and whack it down hard against your counter. Do this another time, then rotate the pan 90 degrees and do the same thing twice. You might see tiny air bubbles appear on the top of the rounds, a good sign because they could be potentially damaging if buried within the batter. Repeat with the other pan. Now leave the pans alone for half an hour—they’ll develop armor (a skin) during this time to protect them in the oven.
Slide the pans into the oven and bake for about 15 minutes, at which point the shells should be able to be cleanly picked off the parchment paper.
Let the shells come to room temperature, then fill your macarons with the peanut butter filling (recipe below). It’s quite thick, so a spoon should work just fine.
‘NUTTER BUTTER’ FILLING
Adapted from Bouchon Bakery
Ingredients:
1/2 cup smooth salted peanut butter
roughly 3/4 cup powdered sugar
1/4 cup (1/2 stick) butter, room temperature
pinch or two of Maldon salt
Directions:
Cream together all the ingredients in a stand mixer. Taste for sweetness, and add more powdered sugar or salt as needed.
Subscribe for New Racipies
Get mental health tips, updates, and resources delivered to your inbox.










