If you have acid reflux symptoms, it’s time to reduce certain foods in your diet. This article covers what causes acid reflux, how to manage it, and lifestyle changes that can help.
What is Acid Reflux?
Acid reflux, also known as heartburn or dyspepsia, is a common digestive problem. Symptoms vary from mild pain to a burning feeling in the chest that can reach the throat. Some also have an unpleasant mouth taste and bad breath.
Reflux happens when acidic stomach contents flow back into the esophagus. Frequent reflux can damage and inflame the esophagus. In severe cases, it can lead to serious conditions like Barrett’s esophagus, a pre-cancerous state affecting the esophagus lining.
How Do You Know Which Foods Trigger Reflux?
Figuring out reflux-triggering foods can be hard as there’s debate on the worst ones. Keeping a food diary helps you understand your eating habits, make changes, and identify which foods or times of day are more likely to cause symptoms.
How to get started:
- Write down what, when, and how you ate, including all meals, snacks, caffeinated drinks, alcohol, and juices.
- Be accurate; write in real time rather than remembering later.
- Include food preparation details (e.g., boiled, grilled, fried).
- Note the circumstances of eating, like your stress level and eating speed.
- Record your symptoms, when they occurred, and how long they lasted.
- If you take medications or supplements, note them and the time taken.
- Keep a journal daily for at least two weeks, including weekends.
- After two weeks, review the diary to find patterns linked to your lifestyle or foods. Take it to your doctor or nutritionist.
What Are The Most Common Foods that Trigger Acid Reflux?
Here are 8 likely triggers, why they’re harmful, and alternatives:
- Fats and Fatty Foods
They take longer to digest, making more digestive juices.
Alternative: Cut back on fried foods, chips, pizza, pastries, and pies. Trim fat from meats, use cooking spray, and grill, bake, steam, or boil instead of frying. - Coffee, Chocolate, and Cocoa
Contain caffeine and other compounds that worsen symptoms, especially for sensitive people.
Alternative: Switch to decaf and reduce chocolate and cocoa intake. - Alcohol, including Beer and Wine
Alcohol relaxes the sphincter muscle between the stomach and esophagus, and symptoms often start within an hour of drinking.
Alternative: Choose low- or no-alcohol options. - Tomatoes and Tomato-based Meals
Contain malic and citric acid, increasing stomach acidity.
Alternative: Cut back on tomatoes. Use vegetable or green pesto sauce for pasta or pizza. - Spicy Meals
Spices irritate the esophagus lining.
Alternative: Avoid cayenne pepper, choose ginger or cinnamon. Keep a food diary to check your tolerance. - Garlic and Onions
Stimulate gastric acid production.
Alternative: See if you tolerate cooked or milder onions, like red onions, better. - Citrus Fruits and Citrus Juice
Contain citric acid, and their low pH worsens reflux symptoms.
Alternative: Choose cantaloupe, papaya, or banana. Riper citrus fruits are less acidic. - Carbonated Drinks
Cause bloating, put pressure on the esophageal muscle, and may have caffeine.
Alternative: Drink water, herbal teas, or diluted juices.