Which foods can trigger or worsen acid reflux?

If you’re looking to soothe or prevent acid reflux symptoms, you may want to steer clear of fatty, spicy or acidic foods, which can cause reflux or make it worse.

With that said, specific trigger foods and drinks can vary from person to person.

Acid reflux happens when stomach acid rises up into your oesophagus – the tube that carries food from your mouth to your stomach.

It can lead to heartburn, a burning sensation in your chest.  

When acid reflux occurs frequently, a doctor may diagnose gastro-oesophageal reflux disease, or GORD. You may have seen this referred to as GERD, its name in the United States.

A number of foods can irritate the lining of your oesophagus, swell your stomach or affect your lower oesophageal sphincter (LES), a ring of muscle that controls what goes in and out of the top of your stomach. Each of these factors can lead to acid reflux.

If certain foods and drinks are triggers for you, you may be able to reduce your risk of reflux by limiting them in your diet.

In this article, we’ll look at the top foods to avoid for acid reflux. We’ll also explore what you can eat instead and other ways to manage acid reflux, including diet and sleep strategies and various medical treatments.

15 foods to avoid

The foods that trigger acid reflux can vary from person to person. If you’ve been experiencing reflux, it can help to identify and avoid any triggering foods and drinks.

Here are seven types of food and drink that can cause or worsen acid reflux for some people:

1. acidic or citrus fruits, such as lemons, grapefruits and tomatoes 
2. certain vegetables, such as onion and garlic
3. fatty or fried foods, such as processed meats, takeaways, fast food, crisps and pastries
4. certain beverages, such as coffee and alcoholic drinks
5. spicy foods, such as chillies and curries
6. mint, such as peppermint or spearmint
7. fizzy drinks

Certain foods and drinks can trigger acid reflux for these reasons:

• Acidic and spicy foods can irritate the lining of your oesophagus. 
• Fatty foods and alcohol can reduce how tightly your LES closes. They also slow the passing of food through your stomach.
• Fizzy beverages can swell your stomach and relax your LES.
• Coffee, chocolate and mint can also reduce how tightly your LES closes.

It can help to keep track of your meals and note down when you have acid reflux. This information will help you pin down your triggering foods and drinks.

What should you eat if you have acid reflux?

As always, it’s important to eat a range of plants and sources of protein and healthy fats.

Luckily, some foods can help reduce the likelihood of acid reflux and the severity of its symptoms. 

These helpful foods include: 

• whole grains, like oats, brown rice and rye bread
• sources of lean protein, like fish, tofu and skinless chicken
• fruits, like bananas, melons and blueberries
• leafy green vegetables, such as spinach and broccoli
• almonds
• ginger

Foods rich in fibre are also a good choice – they’re linked to a lower risk of acid reflux symptoms. 

It's not entirely clear how fibre might help with these symptoms. Scientists think it might be because fibre helps keep things moving through your digestive system and promotes poop regularity. 

Also, fibre may form a protective layer in your stomach that acts as a physical barrier, blocking acid from travelling back up into your oesophagus.

Most of us don’t eat enough fibre. Experts recommend 30 grams a day, but most people in the United Kingdom get less.

Here, you’ll find recipes and meals to increase your fibre intake.

Most foods in the list above are low in fat, and some may even protect the lining of your oesophagus or soothe your insides from the effects of acid.

Low-fat milk might also be soothing, as it can counter the effects of acid in your oesophagus.    

Unfortunately, no foods or drinks can clear up reflux quickly. For fast relief, your best bet is medication, which we’ll talk about in a bit. 

Food swap ideas

You may now be considering changing your diet to reduce your risk of acid reflux, but how exactly can you replace your triggering foods and drinks?

Here are some food swap ideas to get you started:

• Instead of tomato-based sauces, try broth- or stock-based sauces.
• Instead of onions, try onion-infused oil or asafoetida powder, also known as hing. It’s a herb that tastes like onion.
• Instead of fatty meats, try chicken or tofu.
• Instead of frying, try grilling, baking, steaming or roasting. 
• Instead of full-fat dairy, try lower-fat options, like mozzarella, cottage cheese and plain yoghurt
• Instead of crisps, try a handful of salted popcorn.
• Instead of coffee, try warm low-fat milk, or herbal or fruit teas. 
• Instead of chocolate, try carob-coated raisins.

Treatments for acid reflux

If acid reflux is affecting your day-to-day life, a range of treatments can help. 

In the short term, doctors may recommend medicines called antacids, which neutralise your stomach acid. 

They may also recommend alginates. These form a protective layer that coats your oesophagus.

You can find antacids and alginates in supermarkets and pharmacies. Both can provide quick relief, and their effects can last for a few hours.

In the longer term, doctors may prescribe other medications. Proton pump inhibitors (PPIs) can reduce how much acid your stomach makes. 

You may need to take PPIs for 4–8 weeks, depending on the severity of your symptoms. If these don’t work, your doctor may consider tests to determine what’s behind your acid reflux. 

In addition to different medications, surgery can be an option, in some cases.

Diet tips for managing acid reflux

Making some adjustments to how you eat can also help manage acid reflux. 

These strategies can limit the impact and frequency of symptoms:

• Avoid eating late at night. This limits the amount of acid in your stomach when you’re lying down. Try not to eat in the 4 hours before bed.
• Avoid high-calorie meals. Some research suggests that eating calorie-dense meals can result in your stomach producing more acid.
• Avoid large meals. Large amounts of food also cause your stomach to produce more acid, increasing the risk of some rising into your oesophagus. Try having smaller, more frequent meals instead.
• Avoid strenuous activity right after eating. While exercise in general can help with digestion, try not to do strenuous exercise, bend over or lif heavy objects shortly after a meal.

Also, it may help to raise the head of your bed by 10–20 centimetres or use an extra pillow. Sleeping with your head higher allows gravity to help keep your stomach acid where it belongs.

When to contact a doctor

Let your doctor know if you’re having acid reflux regularly, and changing your diet and taking over-the-counter medicines aren’t helping.

You should also speak with your GP if you experience any of these symptoms alongside acid reflux:

• frequent vomiting
• food getting stuck in your throat
• unexplained weight loss

Summary

In general, foods that are acidic, high in fat or spicy can cause or worsen acid reflux. But the specific foods and drinks that trigger it can vary from person to person.

If you have acid reflux, try to identify your triggers and cut back on them. It can help to keep a record of your meals and symptoms so you can notice any trends. 

Several eating and sleeping strategies can also help prevent acid reflux. And different over-the-counter medications can provide fast relief. 

If acid reflux has been a long-term issue for you, speak with your doctor.

To learn more about other gut health topics, visit Symprove’s Gut Hub.

Sources

Antacids. (2023). Link.

Dietary fiber is associated with decreased risk of gastroesophageal reflux symptoms. Clinical Gastroenterology and Hepatology. (2024). Link.

Functional food in relation to gastroesophageal reflux disease (GERD). Nutrients. (2023). Link.

Gastro-oesophageal reflux and nutrition. (n.d.). Link.

Heartburn and acid reflux. (2023). Link.

How to get more fibre into your diet. (2022). Link.

Physiology, lower esophageal sphincter. StatPearls. (2023). Link.