Foods to avoid with acid reflux include onions, beer, chili peppers, and coffee. This is because these foods contain substances like caffeine and alcohol that can irritate the stomach and cause stomach acid to splash back up into the esophagus.
Not every person with acid reflux will have the same triggers, however, and certain foods affect different people in different ways. This is why it is important to work with a registered dietitian who can help you identify which foods are causing your symptoms. In general, following a healthy, well-balanced diet is beneficial for overall health and well being.
It is important to talk to your healthcare provider or a gastroenterologist if you are experiencing frequent symptoms of heartburn or acid reflux. They can evaluate your symptoms and arrange for the best treatment, which may involve medications that decrease the production of stomach acid in the body.
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Common triggers
Foods to avoid with acid reflux include:
1. Coffee
Coffee is high in caffeine, which can make symptoms of acid reflux worse. This is because caffeine irritates the lining of the stomach and increases relaxation of the lower esophageal sphincter, which is the muscle that keeps the esophagus closed and prevents stomach acid from moving back up into the esophagus.
Other caffeinated beverages, like black tea, green tea, and yerba mate, should also be avoided.
2. Beer
Alcohol causes irritation of the stomach lining in addition to relaxing the esophageal sphincter, causing symptoms like heartburn.
Other alcoholic beverages, like wine and hard alcohol (liquor), also stimulate the production of stomach acid, increasing the risk for heartburn.
3. Chocolate
Chocolate, primarily white chocolate and milk chocolate, is high in fats that are slower to digest. This means it takes longer for the stomach to empty and results in an increased production of stomach acid.
Chocolate also contains caffeine, which irritates the lining of the stomach, and theobromine, a substance that stimulates the production of serotonin in the body. Serotonin is a hormone that causes relaxation of the esophageal sphincter, which can lead to new or worsening symptoms of reflux.
4. Citrus fruits
Citrus fruits like oranges, pineapple, passion fruit, and kiwi, are acidic foods that increase the production of stomach acid and cause relaxation of the esophageal sphincter, which can make heartburn worse in some people.
5. Peanuts
While peanuts are considered a very healthy food, they are high in fats that are slower to digest, stimulating production of stomach acids and resulting in new or worsening symptoms of reflux and heartburn. This is especially true if they are consumed in large quantities.
6. Onions
Onions, primarily raw onions, provoke relaxation of the esophageal sphincter and can irritate the lining of the stomach in some people, resulting in symptoms like heartburn that can also cause a burning sensation in the chest and all the way up to the throat.
7. Avocado
Because they are rich in fats, avocados take more time to digest in the stomach, resulting in an increased production of stomach acids that can cause symptoms like heartburn in some people, especially when consumed in large amounts.
8. Chili peppers
Chili peppers contain capsaicin, an active component that increases production of stomach acid resulting in symptoms like reflux, heartburn, and stomachache.
9. Ice cream
Ice cream is a high-fat food that slows down digestion in the stomach, causing worsening symptoms of acid reflux and heartburn.
Ice cream is also high in sugar, a type of simple carbohydrate that weakens the esophageal sphincter and allows acid from the stomach to return back up to the esophagus, leading to symptoms of acid reflux.
10. Tomatoes
Tomatoes and other tomato-based foods like tomato sauce and ketchup contain high levels of malic acid and citric acid, substances that irritate the lining of the stomach and can cause heartburn and acid reflux in some people.
11. French fries
Because they are high in fat, french fries stimulate the production of stomach acids and the release of a hormone called cholecystokinin, which causes relaxation of the esophageal sphincter. This results in stomach acid returning back up into the esophagus, leading to symptoms like heartburn, indigestion, and bloating.
In addition to french fries, it is important to avoid other fried foods that can also worsen symptoms of acid reflux.
Check out foods to reduce bloating.
12. Soda
Soda contains chemicals like citric acid and phosphoric acid that increase the acidity of the stomach and can cause symptoms like heartburn and make problems like acid reflux worse.
In addition, the carbonic acid responsible for the carbonation in soda can also increase pressure on the lower esophageal sphincter, causing stomach acid to return back up into the esophagus.
13. Bacon
Bacon is high in fat and takes longer to digest, stimulating production of stomach acids and resulting in symptoms like heartburn.
14. Mint and peppermint
Mint and peppermint may cause irritation of the stomach lining when consumed daily or in large quantities, leading to acid reflux and heartburn.
15. Coconut
Due to its high fat content, coconut stimulates the production of stomach acids that can make acid reflux and heartburn worse. This is especially true when it is consumed in large quantities.
16. Sugar
Sugar is a type of simple carbohydrate that promotes relaxation of the esophageal sphincter and allows stomach acid to move back up into the esophagus, resulting in symptoms like heartburn.
17. Whole milk
Whole milk is high in fat that takes longer to digest in the stomach, resulting in an increased production of stomach acids that can cause symptoms like heartburn in some people.
18. Garlic
Garlic can irritate the lining of the stomach and provoke relaxation of the lower esophageal sphincter, leading to acid reflux and symptoms like heartburn in some people.
19. Carbonated water
Carbonated water can cause acid reflux and heartburn because it contains carbonic acid, a chemical that increases pressure on the lower esophageal sphincter, allowing stomach acids to back up into the esophagus.
20. Cheese
Cheese that is high in fat, such as Gouda, Gorgonzola, cheddar, and Parmesan, takes longer to digest and increases the production of stomach acids leading to heartburn.
Also recommended: Home Remedies for Heartburn: 13 Natural Recipes for Relief tuasaude.com/en/home-remedies-for-heartburnWhat to eat instead
Foods that are unlikely to provoke heartburn or acid reflux include:
- Vegetables, like broccoli, lettuce, carrots, arugula, zucchini, and beets;
- Fruits, like bananas, apples, pears, grapes, mango, papaya, watermelon, and melon;
- Lean protein, like chicken, eggs, fish, tofu, and turkey;
- Legumes, like beans, lentils, chickpeas, and soy;
- Low fat dairy, like skim milk, fat free yogurt, and low fat cheese;
- Root vegetables, like potatoes, sweet potatoes, and yams;
- Beverages, like water, herbal tea, and decaf coffee;
- Fresh herbs, like oregano, basil, rosemary, and thyme.
In addition, food that is boiled, grilled, or roasted will have a lower fat content and be easier to digest. Learn more about the GERD diet to prevent acid reflux.