15 Foods to Avoid If You Have Acid Reflux

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort, heartburn, and other digestive symptoms. For individuals suffering from acid reflux, certain foods can trigger or worsen the condition by increasing stomach acid production, relaxing the lower esophageal sphincter (LES), or irritating the esophageal lining. Making smart dietary choices is essential for managing the symptoms of reflux and preventing further complications.

In this article, we will explore the 15 foods to avoid if you have acid reflux, highlighting how they can trigger symptoms and affect overall digestive health.

1. Citrus Fruits (Oranges, Grapefruits, Lemons)

Citrus fruits, including oranges, grapefruits, lemons, and limes, are highly acidic and can irritate the esophagus, triggering acid reflux symptoms. The acid content in these fruits can cause heartburn and exacerbate discomfort by increasing the acidity in the stomach.

For individuals with acid reflux, it is advisable to limit or avoid citrus fruits and instead opt for less acidic fruits like bananas, apples, or pears, which are gentler on the digestive system and less likely to cause reflux.

2. Tomatoes and Tomato-Based Products

Tomatoes and tomato-based products, such as tomato sauce, ketchup, and salsa, are common triggers for acid reflux due to their high acid content. Tomatoes can relax the LES and increase stomach acid production, leading to symptoms like heartburn and indigestion.

If you have acid reflux, it’s best to avoid dishes that are heavy in tomatoes, such as pasta with marinara sauce or pizza with tomato sauce. You can replace tomato-based products with alternatives like pesto or white sauces made from low-fat dairy or vegetables.

3. Chocolate

Chocolate is a popular treat, but it’s a well-known trigger for acid reflux. It contains a compound called theobromine, which relaxes the LES, allowing stomach acid to flow back into the esophagus. Additionally, chocolate contains caffeine and is high in fat, both of which can worsen reflux symptoms.

For individuals with acid reflux, it’s recommended to limit or avoid chocolate and opt for non-acidic, low-fat desserts, such as fruit-based snacks or low-sugar yogurt.

4. Spicy Foods

Spicy foods, such as dishes containing chili peppers, hot sauces, and curries, can trigger acid reflux by irritating the lining of the esophagus and increasing stomach acid production. Spices like cayenne, paprika, and black pepper are particularly known for aggravating reflux symptoms.

If you enjoy flavorful meals, consider using herbs like basil, oregano, or parsley instead of spicy seasonings. These herbs add flavor without causing the burning sensation or discomfort often associated with spicy foods.

5. Fried and Fatty Foods

Fried and fatty foods, such as French fries, fried chicken, potato chips, and fast food, are major triggers for acid reflux. These foods take longer to digest and increase the production of stomach acid. Additionally, they can relax the LES, allowing acid to back up into the esophagus.

To manage reflux symptoms, it’s important to avoid or significantly reduce the intake of fried and greasy foods. Opt for grilled, baked, or steamed alternatives, and choose lean sources of protein, such as chicken breast or fish.

6. Caffeinated Beverages (Coffee, Tea, Soda)

Caffeine is a common trigger for acid reflux, as it can relax the LES and stimulate the production of stomach acid. Beverages such as coffee, black tea, and soda are high in caffeine and can lead to increased reflux symptoms.

If you’re prone to acid reflux, consider switching to herbal teas, such as chamomile or ginger tea, which are gentle on the stomach and may even help soothe digestion. Decaffeinated versions of coffee and tea may also be a better option, but it’s important to monitor how your body responds.

7. Carbonated Beverages (Soda, Sparkling Water)

Carbonated beverages, including soda, sparkling water, and carbonated energy drinks, can increase pressure in the stomach, leading to belching and the backflow of stomach acid into the esophagus. The bubbles from carbonation can cause the LES to relax, triggering reflux symptoms.

To avoid discomfort, replace carbonated drinks with plain water, herbal teas, or non-caffeinated beverages that don’t irritate the esophagus. Staying hydrated with non-carbonated liquids is key to managing acid reflux.

8. Alcohol

Alcohol is a well-known trigger for acid reflux, as it can relax the LES and increase stomach acid production. Drinks such as wine, beer, and spirits can irritate the esophageal lining, leading to heartburn and other reflux symptoms. In addition to causing reflux, alcohol can also impair digestion and slow the emptying of the stomach.

If you suffer from acid reflux, it’s advisable to limit alcohol consumption or avoid it altogether. If you choose to drink, opt for low-acid alcoholic beverages, consume them in moderation, and avoid drinking on an empty stomach.

9. Onions and Garlic

Onions and garlic are often used to flavor savory dishes, but they are common triggers for acid reflux. Both onions and garlic can relax the LES, allowing stomach acid to flow back into the esophagus. Raw onions, in particular, are more likely to cause symptoms of heartburn and indigestion.

If you enjoy the flavor of onions and garlic, try using smaller amounts or opting for cooked versions, which may be less irritating to the digestive system. Alternatively, flavor your meals with herbs like parsley or basil for a milder taste.

10. Full-Fat Dairy Products (Cheese, Whole Milk, Cream)

Full-fat dairy products, such as cheese, whole milk, cream, and butter, can trigger acid reflux due to their high fat content. Fat slows down digestion and can increase pressure on the stomach, leading to the backflow of acid into the esophagus.

If you’re prone to reflux, consider choosing low-fat or non-fat versions of dairy products, such as skim milk or low-fat yogurt. These alternatives are easier to digest and less likely to trigger reflux symptoms.

11. Peppermint

Peppermint is often thought of as a soothing herb for digestion, but for people with acid reflux, it can actually make symptoms worse. Peppermint relaxes the LES, which can allow stomach acid to flow back into the esophagus and cause heartburn.

If you suffer from acid reflux, it’s best to avoid peppermint-flavored foods and beverages, including peppermint tea, candies, and gum. Instead, opt for ginger or fennel, which have soothing properties for the digestive system without causing reflux.

12. High-Sodium Processed Foods

Foods that are high in sodium, particularly processed foods like chips, frozen meals, and canned soups, can exacerbate reflux symptoms. Sodium increases fluid retention and can cause bloating, which adds pressure to the stomach and may lead to acid reflux.

To reduce the risk of reflux, focus on fresh, whole foods and limit processed and salty snacks. Incorporating more fruits, vegetables, and whole grains into your diet can help manage symptoms and promote better digestion.

13. Citrus Juices (Orange Juice, Lemonade, Grapefruit Juice)

Citrus juices, such as orange juice, lemonade, and grapefruit juice, are highly acidic and can irritate the esophagus, making reflux symptoms worse. The high acid content in these juices can lead to heartburn, especially when consumed on an empty stomach.

To avoid triggering reflux, replace citrus juices with low-acid fruit juices, such as apple juice or pear juice, which are less likely to cause discomfort.

14. High-Fat Meats (Bacon, Sausages, Fatty Cuts of Beef)

High-fat meats, such as bacon, sausages, fatty cuts of beef, and pork, can trigger acid reflux by slowing down digestion and relaxing the LES. These meats are often fried or heavily processed, which further increases the risk of reflux.

Opting for leaner cuts of meat, such as chicken breast, turkey, or lean ground beef, can help reduce the occurrence of reflux symptoms. Grilling, baking, or steaming meats instead of frying them can also make them easier to digest.

15. Butter and Creamy Sauces

Butter, cream, and rich creamy sauces are high in fat and can contribute to acid reflux by relaxing the LES and increasing stomach acid production. Creamy sauces, especially those made with full-fat dairy, can slow down digestion and trigger heartburn.

If you enjoy creamy dishes, consider using low-fat dairy or plant-based alternatives, such as almond milk or coconut cream, to create lighter sauces that are less likely to cause reflux.

Conclusion

Managing acid reflux through dietary changes can significantly reduce discomfort and improve quality of life. By avoiding foods that trigger reflux—such as citrus fruits, chocolate, spicy foods, and high-fat dairy—you can help prevent heartburn, indigestion, and other symptoms associated with the condition.

Instead, focus on incorporating low-fat, low-acid, and nutrient-dense foods into your diet to support healthy digestion and minimize reflux flare-ups. Consulting with a healthcare professional or dietitian can also help you create a personalized meal plan that suits your individual needs and helps manage reflux symptoms effectively.