Food Guide / Korean

🇰🇷 Korean food and acid reflux

Staple dishes: Kimchi, Bibimbap, Korean BBQ, Tteokbokki, Doenjang Jjigae. Below is every Korean ingredient we've rated, grouped from safest to riskiest, with the actual mechanism — not just a red flag.

✅ Safe

Perilla Leaf (Kkaennip)

Anti-inflammatory digestive herb. Very well tolerated.

Found in: Wraps, Salads

🟢 Low Risk

Sesame Oil

Finishing oil; anti-inflammatory when used in small amounts as in Korean cooking.

Found in: Bibimbap, Namul

🟡 Moderate

Doenjang (fermented soybean)

High salt + mild fermentation acids. Probiotics present may partially offset impact.

Found in: Jjigae stews

Scallions

Milder than white onion but fructans still present and can trigger symptoms.

Found in: Most Korean dishes

🔴 Avoid

Gochugaru (Korean red pepper)

Capsaicin-rich chili flakes form the base of Korean heat and flavor.

Found in: Kimchi, Tteokbokki

Kimchi (fermented)

Chili + fermentation acid + very high salt. One of the most concentrated GERD triggers.

Found in: Side dish, stews

Garlic (in marinades)

Used very heavily in Korean marinades and pastes. Significant LES relaxant.

Found in: BBQ, Kimchi

⛔ Critical

Gochujang (fermented chili paste)

Concentrated capsaicin + fermentation acids + salt. Triple threat for GERD.

Found in: Bibimbap, Tteokbokki

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