Acid-Free Pasta Sauces That Won’t Trigger Your Reflux — Plus Expert Tips for a Soothing Meal

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Growing up, Sunday nights followed the same routine: a pasta dinner made by Mom, followed by putting the finishing touches on schoolwork and getting ready for the week ahead.

Pasta has a nostalgic feeling, smell and taste for me. Plus, as a novice chef , it's simple enough to experiment with different variations without needing a complex recipe.

I've been known to not coat my pasta with "appropriate" amounts of sauce because of how it made my throat feel. At first, I questioned whether it was because I ate it at too hot of a temperature or if I consumed it too fast. In time, I eventually learned that it was due to the acidity of the sauce itself.

To get a true understanding of it — for myself and my fellow acid reflux sufferers — I spoke with two chefs and a registered dietician about what causes acidity in pasta sauce, how high acidic levels impact the body and asked them for their best tips to create a low acidity dish. Plus, I share a few of the sauces I've found don't bother me.

What attributes to acidity in pasta sauce?

"It's the rinds in the tomato that mostly contribute to the acidity," chef Meghan Friedmann says. "Garlic and onions definitely add to that, too, because they have a lot of inflammatory aspects in them."

"Pasta sauce is more acidic than other vegetables due to tomatoes’ high acidity," add chef Zack Brown. "While alliums [vegetables such as onion and garlic] are acidic in their own right, they are not a large majority of the sauce, so they shouldn’t affect the acidity levels too much, especially if cooked. Alliums, [similar to] tomatoes, get sweeter as they cook, which results in a less acidic sauce overall."

He adds that both tomatoes and alliums have low pH levels, so they're naturally acidic. But luckily, "there are ways to raise the pH levels of your pasta sauce and methods to combat the acidic flavor of the sauce as well.” More on that later.

What are common side effects of consuming highly acidic foods?

"Most people experience reflux or heartburn as an aching or burning behind the breastbone," says registered dietician Heather Martin. "The discomfort sometimes radiates into the throat or back and it is often accompanied by burping. It can even cause bad breath or coughing."

Martin recommends consulting a doctor before making any major changes, however, dietary changes might be a simple fix for minor symptoms.

My personal journey with pasta sauce

As I've gotten older, I've adopted a low tolerance for high-acidic foods, prompting me to experiment with different pasta sauce brands to see which one wouldn't leave a literal bad taste in my mouth.

Below are three of the brands that I've found strike the perfect balance between flavorful, filling and enjoyable sans pain.

Pasta sauces to shop

Rao's Homemade Vodka Sauce

• Rao's Homemade Vodka Sauce $6.88 at Amazon
• Rao's Homemade Vodka Sauce $6.89 at Target
• Rao's Homemade Vodka Sauce $6.88 at Walmart

Rao's was recommended by my mom when I first started trying different pasta sauces in an attempt to find one that didn't leave a burning feeling behind — and it's remained in my lineup ever since. While it's pricier compared to the other pasta sauces I could reach for, its basic ingredient list helps it remain a go-to option.

Rao's mentions salt three times within the ingredient list, which Friedmann notes levels out acid. "Salt and acid sort of balance each other out, so if you over salt something, you can add a little bit of acid to it to balance it a little bit and vice versa," she explains.

Carbone Fine Foods Tomato Basil Sauce

• Carbone Fine Foods Tomato Basil Sauce $7.98 at Walmart
• Carbone Fine Foods Tomato Basil Sauce $23.99 at Carbone Fine Foods

Shop The News Pulseassociate editor Allie Wise recommended I try this sauce — and I'm glad I did! I find that the brands with recognizable, minimal ingredient lists agree with my throat better. Carbone's ingredient list includes: Italian tomatoes, onions, olive oil, basil, sea salt, garlic and oregano.

The basil is visible within the sauce, helping add a bit of color and texture to the overall consistency. It lacked an acidic taste that comes with other pasta sauces I've tried and instead has a smooth texture that clung well to the penne I paired it with.

Sauz Summer Lemon Marinara Pasta Sauce

• Sauz Summer Lemon Marinara Pasta Sauce $24.99 at Amazon
• Sauz Summer Lemon Marinara Pasta Sauce $9.79 at Target
• Sauz Summer Lemon Marinara Pasta Sauce $24.99 at Sauz

Sauz was one of the first brands I tried that provided me with little-to-no throat discomfort after eating it. I'm training for the New York City Marathon , so pasta is going to be a core food group for me in the coming months. This pasta sauce checks all the boxes in terms of amount of carbs and an easy-to-read ingredient list, all while having a flavor profile that's more distinct compared to traditional marinara or tomato basil sauces.

The News PulseLoves Food: Recipes from America’s Favorite Kitchen

• The News PulseLoves Food: Recipes from America’s Favorite Kitchen $24.48 at Walmart
• The News PulseLoves Food: Recipes from America’s Favorite Kitchen $24.48 at Amazon

The brainchild of The News PulseFood's senior editor Emi Boscamp The News PulseShow culinary producer and food stylist Katie Stilo , this cookbook includes recipes from chefs featured on The News Pulseand the anchors themselves. Nicknamed "America's Favorite Kitchen," it includes how-to's on replicating fan favorites from Ina Garten, Savannah Guthrie, Martha Stewart and more — perfect for testing out with your new favorite pasta sauces.

Frequently asked questions

Is it easy to make low-acidic pasta sauce at home?

According to Brown, yes.

"When making a low-acidic pasta sauce at home, it is essential to consider a few ingredients," he says. "First, start with fresh-picked, vine-ripened tomatoes you purchased from the farmers market, grew at home or a canned variety that does not include citric acid. Any of these options will provide a solid base because the fresh, ripened tomatoes are usually sweeter, providing a less acidic tasting sauce from the get-go."

Then, you'll want to choose an ingredient that will reduce acid: baking soda, brown sugar, heavy cream or butter are all sufficient options, according to Brown. He also advises starting small with these additions, otherwise too much will make your sauce taste bitter.

Are there any replacements to traditional tomato-based pasta sauce?

"Delicious alternatives to traditional tomato sauce include homemade basil pesto, roasted red pepper sauce, carrot sauce, and dishes like spaghetti aglio e olio or carbonara," says Brown.

How can you lower the acidity in tomato sauce?

Friedmann says the process of ponkase — also known as blanch and shock — is a method of peeling tomatoes’ skin that helps lower acidity levels.

Meet the experts

• Zack Brown is a law student by day, registered cottage baker by night. He operates under the guise of Cooking Convos, where he shares recipes and tips for hosting events.
• Meghan Friedmann , otherwise known as Moochie Cooks, is a full time private chef.
• Heather Martin is a food writer and registered dietitian with Nourish.

This article was originally published on The News Pulse