Acid reflux, or what you might know as GERD (gastroesophageal reflux disease), happens when stomach acid makes its way back up into the esophagus. This can cause some pretty uncomfortable feelings like heartburn, a sensation of food coming back up, and even chest pain. While taking medicine can help keep it under control, changing what you eat plays a big part in making those symptoms better and improving how good you feel day-to-day.
In this blog post, we’re going to talk about 20 foods that trigger acid reflux which should be avoided to help lessen these symptoms and make your digestive health better. By being mindful of avoiding these trigger foods, people with acid reflux can manage their condition more effectively and cut down on how often and how badly they experience discomfort.
What is Acid Reflux
Acid reflux happens when the lower esophageal sphincter (LES), which is like a door between your stomach and throat, doesn’t close right. Because of this, stomach acid can sneak back up into your throat, making you feel uncomfortable and irritated. The main sign that you’re dealing with acid reflux is heartburn – it’s like a burning feeling in your chest. Other things you might notice are food coming back up, trouble swallowing, or a sour taste in your mouth.
Normally, the LES works as a guard to stop stomach acid from getting into the esophagus. But sometimes certain things can make this guard weak. Being overweight, some medicines you might take for other problems smoking cigarettes or even eating certain foods and drinks can mess with how well the LES works. When it gets weak enough not to do its job properly anymore; that’s when all those annoying symptoms of discomfort start because too much belly juice splashes back where it shouldn’t be.
What is GERD?
Gastroesophageal reflux disease, or GERD for short, is basically a long-term version of acid reflux. It’s when you keep having acid reflux symptoms that are strong enough to mess with your day-to-day life. GERD makes you have these episodes more often and the symptoms can be pretty tough, like chest pain, trouble swallowing food properly, and even a constant cough.
With GERD happening because the lower esophageal sphincter (LES) isn’t doing its job right. Instead of keeping stomach acid where it belongs – in your stomach – it lets that acid and other stuff from your stomach sneak back up into your esophagus. This not only hurts but can also damage the inside of your esophagus over time leading to some serious issues like sores called ulcers or narrowing passages which make eating difficult.
The usual signs someone might have GERD include feeling heartburn – which is really just an annoying burning sensation in their chest – tasting something sour or acidic back in their mouth after eating, regurgitating what they’ve eaten back up into their throat or mouth without meaning to do so. Some folks might also find themselves sounding hoarse all the time; dealing with a nagging cough that won’t go away; finding it hard to swallow things easily.
20 Foods to Avoid with Acid Reflux and GERD
Fried foods can trigger gastroesophageal reflux disease, worsening symptoms of acid reflux. Avoid citrus fruits like oranges and lemons due to their acidic nature. Chocolate is a common culprit for heartburn symptoms. Creamy sauces and dressings, along with nuts and seeds high in fat, should be limited to manage GERD symptoms. Artificial sweeteners can also aggravate bouts of heartburn. Excessive salt intake can lead to increased acid production, impacting the lower esophageal sphincter. Peppermint tea relaxes the esophageal sphincter, promoting reflux.
1. Fried Foods
Fried foods are notorious triggers for acid reflux and GERD due to their high-fat content. When consumed, these foods can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. The greasy nature of fried foods can also delay gastric emptying, leading to prolonged contact between food and stomach acid, exacerbating symptoms. Opting for grilled, baked, or steamed alternatives can help reduce the risk of triggering acid reflux and GERD. By avoiding fried foods, individuals can better manage their symptoms and improve their quality of life. Making conscious choices to steer clear of these culprits can lead to significant relief from the discomfort associated with acid reflux.
2. Citrus Fruits
Citrus fruits are commonly known for their acidity, which can exacerbate acid reflux symptoms in individuals suffering from GERD. The high acidic content in fruits like oranges, lemons, and grapefruits can irritate the esophagus and trigger heartburn. Citrus fruits relax the lower esophageal sphincter, allowing stomach acid to flow back up into the esophagus, leading to discomfort. While these fruits offer essential nutrients, they are best consumed in moderation by individuals prone to acid reflux. Opting for lower-acid options like melons or pears can be a better choice to manage symptoms and reduce the frequency of reflux episodes. It is advisable for individuals with GERD to keep track of their citrus fruit intake and observe how it impacts their acid reflux symptoms.
3. Chocolate
Chocolate, a beloved treat for many, unfortunately ranks high among acid reflux trigger foods. Being high in fat, chocolate can relax the lower esophageal sphincter, leading to reflux symptoms. Additionally, chocolate contains caffeine, which can increase acid production in the stomach, exacerbating acid reflux symptoms. As a result, individuals suffering from GERD or acid reflux should exercise caution when indulging in chocolate-based desserts or snacks. It’s advisable to keep a food diary to track how chocolate consumption correlates with bouts of heartburn. Moderation is key, as reducing chocolate intake may help alleviate discomfort and manage acid reflux symptoms effectively. Consider opting for low-fat or dark chocolate varieties in limited quantities to minimize the likelihood of triggering reflux episodes.
4. Garlic and Onions
Garlic and onions are flavorsome additions to dishes but can exacerbate acid reflux and GERD symptoms. These NLP-rich ingredients are known to relax the lower esophageal sphincter, leading to an increased likelihood of reflux. Both garlic and onions contain fermentable fibers that may cause gastrointestinal discomfort in individuals with acid reflux. These foods can trigger heartburn and reflux episodes due to their potential to increase stomach acid production. If you experience acid reflux, consider reducing or eliminating garlic and onions from your diet to see if it alleviates your symptoms. Monitoring your intake of these ingredients and noting any corresponding reflux symptoms in a food diary can help you identify and avoid triggers effectively. Remember, moderation is key in managing acid reflux and GERD.
5. Spicy Foods
Spicy foods can aggravate acid reflux and GERD symptoms due to their potential to increase stomach acid production and trigger reflux. These foods can weaken the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus, leading to discomfort and heartburn. Common spicy culprits include chili peppers, hot sauces, and curry dishes. The capsaicin found in these foods may further irritate the esophagus, exacerbating symptoms for individuals with acid reflux. Avoiding spicy foods or consuming them in moderation may help manage acid reflux and reduce the frequency of reflux episodes.
6. Mint
Mint is a controversial addition for those with acid reflux. While some find relief from its soothing properties, for others, mint can trigger reflux symptoms due to its relaxing effect on the lower esophageal sphincter. Mint-flavored products like gum, candy, or teas may exacerbate GERD symptoms, leading to discomfort and heartburn. It’s advisable to monitor your body’s response to mint products carefully to understand if they worsen your acid reflux. Consulting a healthcare provider can provide tailored advice on the role of mint in your diet, helping you make informed decisions based on your specific symptoms and triggers. Remember, individual reactions to trigger foods like mint can vary significantly.
7. Tomatoes and Tomato-Based Products
Tomatoes and tomato-based products are known to trigger acid reflux and GERD symptoms due to their high acidity levels. These acidic properties can irritate the lower esophageal sphincter, leading to increased reflux symptoms. The specific foods to watch out for include tomato sauce, ketchup, and salsa, commonly found in various dishes. The acidity in tomatoes can also worsen heartburn symptoms for those prone to bouts of heartburn. It’s advisable to limit the consumption of tomatoes and their derivatives if you experience acid reflux or GERD symptoms frequently. Keeping a food diary can help identify trigger foods like tomatoes and make appropriate diet changes to alleviate discomfort and improve your quality of life.
8. Alcohol
Alcohol is a known trigger for acid reflux and GERD. It weakens the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus, leading to symptoms of acid reflux. Healthcare providers often advise limiting or avoiding alcohol to manage heartburn symptoms effectively. Excessive alcohol consumption can provoke bouts of heartburn and worsen the quality of life for individuals with acid reflux issues. It is a good idea to keep track of your alcohol intake in a food diary to understand its impact on your reflux symptoms. Opting for non-alcoholic beverages or consuming alcohol in moderation can help reduce discomfort and acid production in the stomach, promoting better digestive health.
9. Caffeinated Beverages
Caffeinated beverages can exacerbate acid reflux symptoms due to their ability to relax the lower esophageal sphincter, leading to increased reflux. Items like coffee, tea, and soda can trigger heartburn and discomfort for individuals with gastroesophageal reflux disease (GERD). Caffeine stimulates acid production in the stomach, which can intensify reflux symptoms. It is advisable to limit or avoid these beverages if you experience bouts of heartburn frequently. Opt for decaffeinated versions or non-acidic alternatives to help manage your symptoms and promote better digestive health. Monitoring your intake of caffeinated drinks can be a beneficial step in mitigating the impact of acid reflux on your quality of life.
10. Carbonated Drinks
Carbonated drinks are a common trigger for acid reflux and GERD. The carbonation in these beverages can lead to bloating and put pressure on the lower esophageal sphincter, causing it to relax and allow stomach acid to flow back up into the esophagus. This can exacerbate symptoms of acid reflux and contribute to discomfort. Additionally, many carbonated drinks are acidic in nature, further irritating the already sensitive esophagus. It is advisable to avoid or limit the consumption of carbonated drinks if you suffer from gastroesophageal reflux disease or acid reflux to help manage symptoms and improve your quality of life.
11. High-Fat Dairy Products
High-Fat Dairy Products can exacerbate acid reflux due to their high-fat content. These items, including whole milk, cream, and cheese, can relax the lower esophageal sphincter, leading to the backward flow of stomach acid. Consuming these foods may trigger symptoms of acid reflux and GERD. Opting for low-fat or non-fat dairy alternatives can be a beneficial dietary swap for individuals experiencing discomfort. It’s advisable to consult a healthcare provider for personalized advice on managing gastroesophageal reflux disease. Making informed diet changes, such as limiting high-fat dairy intake, can positively impact the quality of life for those prone to reflux symptoms.
12. High-Fat Meats
High-Fat Meats: When managing acid reflux or GERD, high-fat meats should be avoided. These meats can relax the lower esophageal sphincter, leading to increased chances of reflux symptoms. Opt for lean meats like skinless poultry or lean cuts of beef to reduce the intake of saturated fats that can trigger discomfort. High-fat meats not only increase stomach acid production but also delay gastric emptying, exacerbating symptoms. Consider incorporating fish or plant-based protein sources into your diet for better digestion and reduced acid reflux. Monitoring your fat intake, especially from fatty meats, is a crucial step in managing acid reflux effectively.
13. Processed Snacks
Processed snacks, typically high in unhealthy fats and artificial ingredients, can exacerbate acid reflux symptoms. These snacks often lack nutritional value and can lead to weight gain, which is a common trigger for GERD symptoms. Foods like chips, crackers, and cookies are not only low in fiber but also high in trans fats and salt, all of which can contribute to acid reflux. Opting for whole, unprocessed snacks like fresh fruits, vegetables, or nuts can be a healthier choice for individuals with acid reflux or GERD. Being mindful of ingredient lists and opting for natural options can help alleviate symptoms and promote better digestive health.
14. Fast Food
Fast food is a major trigger for acid reflux and GERD due to its high-fat content, which can cause the lower esophageal sphincter to relax, allowing stomach acid to flow back into the esophagus. These foods often contain saturated fats that delay gastric emptying, leading to more reflux symptoms. Additionally, the acidity levels in fast foods can increase the production of stomach acid, exacerbating symptoms further. Consuming fast food regularly not only worsens acid reflux but also impacts overall health and quality of life. It’s advisable to limit or completely avoid fast food to manage acid reflux and GERD effectively.
15. Grains High in Gluten
Grains high in gluten can exacerbate acid reflux and GERD symptoms for some individuals. Gluten is a protein found in wheat, barley, and rye that may contribute to digestive discomfort. These grains can trigger acid production and weaken the lower esophageal sphincter, leading to increased reflux. Foods like wheat-based products, bread, and pasta can worsen symptoms and should be consumed in moderation. Opting for gluten-free alternatives like brown rice, quinoa, or gluten-free oats can be a better choice for those with acid reflux issues. Keeping a food diary to track how gluten-containing grains affect your symptoms can help you make informed diet changes to alleviate discomfort. Remember, each person may react differently to specific foods, so it’s essential to pay attention to your body’s signals.
16. Creamy Sauces and Dressings
Creamy sauces and dressings can be problematic for individuals with acid reflux or GERD. These rich and high-fat condiments can relax the lower esophageal sphincter, allowing stomach contents to flow back into the esophagus, triggering symptoms of acid reflux. The fat content in creamy sauces delays gastric emptying and increases stomach acid production, provoking reflux symptoms. Opting for lighter dressings with lower fat content or using herbs and spices for flavor can be a healthier choice. Being mindful of the ingredients in sauces and dressings can help manage symptoms and improve the quality of life for those dealing with acid reflux or GERD.
17. Nuts and Seeds High in Fat
Consuming nuts and seeds high in fat can exacerbate acid reflux and GERD symptoms due to their high-fat content, which can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. This can lead to discomfort and heartburn. Especially oily nuts like macadamia nuts or high-fat seeds such as chia seeds should be avoided as they can increase acid production and gastric emptying time, prolonging symptoms. Opt for leaner options like almonds or pumpkin seeds instead. Monitoring fat intake from nuts and seeds can help in managing acid reflux better and improving your overall digestive health.
18. Artificial Sweeteners
Artificial sweeteners, often used as substitutes for traditional sugars, can exacerbate symptoms of acid reflux and GERD. These sweeteners like aspartame and saccharin can disrupt the digestive process and trigger reflux symptoms. They may affect the lower esophageal sphincter’s function, leading to increased acid production and discomfort. It’s advisable for individuals with acid reflux to be cautious with foods and beverages containing artificial sweeteners. Opting for natural sweeteners like honey or stevia might be a better choice to help manage GERD symptoms more effectively.
19. Excessive Salt
Excessive salt can exacerbate acid reflux symptoms by increasing stomach acid production, potentially leading to discomfort and heartburn. High sodium intake may weaken the lower esophageal sphincter, allowing stomach contents to flow back into the esophagus more easily. Processed and packaged foods often contain hidden salts, so reading labels and opting for low-sodium alternatives is crucial. Maintaining a balanced salt intake is essential for overall health, including managing acid reflux and GERD symptoms.
20. Peppermint Tea
Peppermint tea is often touted for its soothing properties but may not be ideal for individuals with acid reflux or GERD. Despite its potential digestive benefits, peppermint can relax the lower esophageal sphincter, leading to increased acid reflux symptoms. The relaxation of this sphincter can allow stomach acid to flow back up into the esophagus, worsening reflux symptoms. If you experience gastroesophageal reflux disease or acid reflux, it might be best to limit or avoid peppermint tea to help manage your symptoms effectively. Always consult your healthcare provider before making any significant diet changes, especially if you notice that specific foods or beverages trigger your reflux symptoms.
15 Best Foods to Eat with Acid Reflux and GERD
While avoiding trigger foods is important, incorporating foods that are gentle on the stomach can help manage acid reflux and GERD symptoms. Here are 15 of the best foods to eat:
1. Lean Proteins
Lean proteins like chicken, turkey, and fish are less likely to trigger acid reflux symptoms. They are easier to digest and do not relax the lower esophageal sphincter (LES) as much as fatty meats. Grilling, baking, or steaming these proteins can make them even more stomach-friendly.
2. Bananas
Bananas are low in acidity and can help coat the esophageal lining, providing relief from acid reflux. They are also rich in potassium, which can promote overall digestive health. Enjoy them as a snack or added to oatmeal.
3. Green Vegetables
Vegetables like broccoli, asparagus, and green beans are low in fat and sugar, making them ideal for those with acid reflux. They are also packed with nutrients and fiber, which can aid digestion and prevent reflux.
4. Oatmeal
Oatmeal is a low-acid, high-fiber food that can help absorb stomach acid and reduce symptoms of acid reflux. It’s a nutritious breakfast option that can keep you full and satisfied. Top it with non-citrus fruits for added flavor and nutrition.
5. Ginger
Ginger has natural anti-inflammatory properties and can help soothe the digestive tract in individuals with acid reflux. Adding fresh ginger to meals or drinking ginger tea can provide relief. It can be used in cooking or as a tea to alleviate symptoms.
6. Aloe Vera Juice
Aloe vera juice can help reduce inflammation in the esophagus and alleviate symptoms of acid reflux. It has a soothing effect on the digestive system and can be consumed as a supplement. Ensure it’s pure aloe vera juice without added sugars or flavors.
7. Whole Grains
Whole grains like brown rice and whole wheat bread are high in fiber and can help reduce symptoms of acid reflux. They promote healthy digestion and prevent overeating. Opt for whole grain versions of pasta, bread, and rice.
8. Melons
Melons such as watermelon, cantaloupe, and honeydew are low in acid and can help prevent acid reflux. They are also hydrating and provide essential vitamins and minerals. Enjoy them fresh or in a fruit salad.
9. Fennel
Fennel is a vegetable that has natural soothing properties and can help improve digestion. It can be eaten raw in salads, cooked in meals, or enjoyed as a tea to help manage acid reflux symptoms.
10. Non-Citrus Fruits
Non-citrus fruits such as apples and pears are less acidic and less likely to trigger acid reflux symptoms. Enjoy them fresh, in smoothies, or as part of a balanced meal. They provide essential vitamins and fiber.
11. Cauliflower
Cauliflower is a non-acidic vegetable that can be well-tolerated by individuals with acid reflux. It’s versatile and can be roasted, steamed, or added to various dishes. It provides essential nutrients without causing irritation.
12. Couscous
Couscous is a whole grain that is easy on the digestive system and can be a good alternative to high-fat or high-acid foods. It can be a base for salads or served as a side dish, providing fiber and nutrients.
13. Turkey
Turkey is a lean protein that is less likely to trigger acid reflux compared to fattier meats. It can be roasted, grilled, or used in various recipes to provide a healthy source of protein.
14. Chamomile Tea
Chamomile tea has calming and anti-inflammatory properties that can help soothe the digestive tract and reduce acid reflux symptoms. Drinking a cup before bed can help prevent nighttime reflux.
15. Sweet Potatoes
- Sweet potatoes are a complex carbohydrate that can be gentle on the stomach. They are rich in vitamins and fiber, which can aid digestion and help manage acid reflux. They can be baked, mashed, or roasted as a healthy side dish.
When to seek medical advice for GERD or Acid Reflux?
If you’re dealing with GERD or acid reflux and making lifestyle changes hasn’t helped, it’s important to get advice from a healthcare provider. Look out for signs like having a hard time swallowing, chest pain that won’t go away, and losing weight without trying. Getting help quickly is key to taking care of the problem and avoiding any serious issues down the line.
FAQ on Foods to Avoid with Acid Reflux and GERD
1. What lifestyle changes can help manage acid reflux?
To handle acid reflux better and cut down on how often you get those uncomfortable symptoms, making some changes in your daily habits can really help. Here’s what might work:
- Cutting back on fatty foods: Foods high in fat can set off your acid reflux. It helps to eat less of these kinds of foods and go for choices that are better for you instead. Pick things like lean meats over fatty ones, choose dairy products that don’t have a lot of fat, and try using healthy fats found in avocados, nuts, and olive oil.
- Adding unsaturated fats into your diet: Unlike saturated fats which can make acid reflux worse, unsaturated fats like the ones in avocados, walnuts, and olive oil could be good for you without bothering your stomach too much.
- Watching how much you eat at once: Eating too much all at once can push against your stomach and lead to more issues with acid reflux. Try eating smaller meals throughout the day instead of three big ones so there’s less pressure on your stomach.
By doing these things as part of everyday life adjustments; people dealing with this condition may find they’re able to control their symptoms way better while also taking care of their digestive health overall.
2.How does diet affect acid reflux symptoms?
What you eat really matters when it comes to acid reflux. Some foods can make your stomach produce too much acid or cause the muscle at the end of your esophagus (that’s the lower esophageal sphincter, or LES) to relax, which leads to those uncomfortable reflux symptoms. Here’s how what’s on your plate can play a part:
- With fatty foods: These guys are trouble because they slow down how fast your stomach empties itself, making it more likely for acid reflux to happen. Please steer clear of greasy and high-fat meals.
- Regarding acidic foods: Items like tomatoes, citrus fruits (think oranges and lemons), and vinegar pack a lot of acidity that can bother your esophagus lining and kick off symptoms of acid reflux. Cutting back on these might help.
- Regarding meal size: Eating big portions or munching right before bed ramps up stomach acid production which isn’t good news for keeping away from those pesky symptoms. Watching how much you eat at one time and avoiding late snacks is key.
Tweaking what you eat by dodging these trigger foods could mean fewer episodes of heartburn and other signs linked with this condition.
3.Are there any safe foods that everyone with acid reflux can eat?
Different people might react differently to certain foods, but some are usually okay for those dealing with acid reflux.
- With a higher pH: Foods like bananas, melons, and whole grains tend to be safer choices because they have a higher pH. This means they’re less likely to cause problems related to acid reflux.
- When it comes to specific foods: Options such as chicken and fish, which are lean meats, along with vegetables that aren’t citrus fruits and whole grains are generally considered safe if you have acid reflux.
It’s worth mentioning that what works well for one person may not work for another. Keeping track of what you eat in a food diary can help figure out which foods might make your symptoms worse. For advice tailored just for you, talking with a healthcare provider or dietitian is a good idea since they can offer guidance based on your personal experiences and needs.
