The 11 worst foods for acid reflux — and the 5 best

Acid reflux is decidedly unfun. It often causes irritation or that burning sensation known as heartburn. I’ve had firsthand experience with the feeling that my throat and chest are ablaze—and I’ve wondered what in my diet caused the ignition and what I can consume to help prevent the fire in the future. 

Each person who experiences acid reflux will have their unique set of trigger foods, but some foods are common culprits. So we’ve compiled a list of the worst foods for acid reflux along with what to eat for acid reflux to keep symptoms at bay. However, everyone’s triggers are individual. A gastrointestinal (GI) registered dietitian can help you uncover yours.

What is acid reflux and why does it matter?

Acid reflux, heartburn, and gastroesophageal disease (aka GERD) are commonly confused terms, and sometimes people use them interchangeably, but they are different. So here’s your mini dictionary, or cheat sheet.

• Acid reflux is when stomach acid makes its way up into the esophagus.
• GERD is when acid reflux becomes chronic, meaning you experience it regularly. 
• Heartburn is a common symptom of acid reflux or GERD; people often experience chest pain or a burning sensation in their esophagus (aka food pipe). However, not everyone with acid reflux or GERD will experience heartburn.

The lower esophageal sphincter (LES) separates your esophagus from your stomach. It’s a valve that controls the downward flow of food and drink through your upper gastrointestinal (GI) tract. When reflux occurs, including if you have GERD, the LES isn’t working properly. When your lunch finds a way back to your esophagus, stomach acid also hitches a ride—and acid, which is corrosive, can irritate your esophageal lining, sometimes leading to heartburn.

What causes valve issues? Some foods can reduce LES pressure or relax the valve too much, which can then increase exposure to stomach acid. Other foods help neutralize stomach acid or limit acid production, which can then reduce the likelihood that you’ll experience acid reflux. 

Other factors that affect the LES include gastric distention from eating heavier meals, esophagitis (inflammation of the esophagus), and hiatal hernia, which is when the upper stomach pushes into the chest through a small diaphragm opening.

The 11 worst foods for acid reflux

The following is a list of foods that commonly trigger acid reflux, according to research on the condition. Not all foods on this list will be a trigger for you; only some are for me. If you have acid reflux, a GI registered dietitian can help you figure out which foods may be problematic for you and which ones don’t start the fire.

Even if a food is a trigger, it may be important to your dietary preferences (you’ll pry that dark chocolate out of my cold, dead hands) or important to your culture. Or it may have other health benefits, such as being anti-inflammatory. Again, a GI registered dietitian can often help you find strategies for including the trigger food on occasion, or perhaps even regularly, in your diet. 

Alcohol

Beer, wine, and spirits relax the LES and can irritate the stomach lining. Booze can also slow motility, the rate at which food moves through your GI tract. The metabolization of alcohol produces a toxin in your body called acetaldehyde (part of the reason for hangovers), which may also affect LES and overall GI tract functioning. Because of this, you may wish to abstain from alcohol altogether or limit your consumption. If you do have a drink or two, stopping well before bedtime may also help.

Alliums

Alliums include garlic, onion, leeks, chives, and shallots (you know, all those things that give us the “freshest” breath). Raw allium foods tend to relax the LES, leading to acid reflux. They also contain fructans, a type of carbohydrate that some people have difficulty digesting. However, anecdotally, cooking alliums may reduce the likelihood you’ll experience discomfort.  You may wish to experiment with different ways of cooking them, especially if you like these flavors in your food. Alliums may have health benefits since they are anti-inflammatory.

Carbonated beverages

Carbonated beverages, such as soda, sparkling waters, kombucha, and more, may cause irritation and reduce LES pressure. However, research is mixed on whether carbonated beverages actually worsen acid reflux. If you like sparkling water or another bubbly drink as an occasional alternative to water, you may wish to experiment to see if carbonation is a trigger for you.

Chocolate

Chocolate has long been known to decrease LES pressure, leading to acid reflux. It also contains the bitter-tasting compound theobromine, which is linked to heartburn symptoms. But, for me, dark chocolate is a favorite treat I’m not willing to part with. I simply keep my portions small and infrequent.

Citrus fruits and juices

Citrus fruits—such as oranges, grapefruits, lemons, and limes—and their juices may lower LES pressure and, due to their high acid content, can irritate the esophageal lining in people who are prone to acid reflux. Another theory about why they might trigger bouts of reflux is that we consume acidic liquids with a sour taste (lemon juice in lemonade, for example) differently than those with a neutral pH, such as plain water: We take longer to consume these sour drinks, and we swallow more. This may trigger acid reflux in those who are prone to experiencing it. Again, triggers are highly individual, and citrus fruits and juices may not cause an issue for you.

Coffee and caffeine

Research is mixed on whether coffee or other caffeinated products contribute to acid reflux—and why that might happen. Some studies report an association, while others report no effect. If you like your morning cup of joe (again, I’m not willing to part with this one), you may wish to experiment to find out whether coffee is a trigger for you. A GI registered dietitian may also be able to point you to strategies that allow you to continue to get your java jolt.

Fried foods

Fried foods are a common acid reflux culprit, likely due to their fat content. They can reduce LES pressure and relax this crucial valve, allowing the backflow of acid from the stomach to the esophagus. Most fried foods become fat-laden because of the oils required for deep frying in particular, so even if traditionally fried foods are a trigger for you, you may be able to still eat certain favorites if you change to air frying instead. This way, you can fry foods without oil or with just a light coating of olive or avocado oil.

High-fat foods

High-fat foods, including but not limited to those fried options, can increase acid levels in your stomach. At the same time, they also reduce LES pressure and impact this valve’s functioning. But fat is a macronutrient, meaning your body needs it in large quantities for proper functioning. Eating a more moderate or lower fat content at each meal can help spread your intake of fat throughout the day. Saturated fat is particularly linked to acid reflux, so lowering consumption of this type of fat may also help.

Peppermint

Peppermint, used as a food flavoring, in tea, or as a garnish, may also contribute to acid reflux. It may overly relax the LES and other muscles of the GI tract. However (Catch-22 warning!), peppermint is also known to settle an upset stomach. So if it’s not a trigger for you, it might be part of your GI health protocol for aiding with conditions such as irritable bowel syndrome (IBS) or symptoms such as nausea. Peppermint tea is certainly my go-to when I’m feeling under the weather.

Spicy foods

Spicy foods have also long been common culprits of acid reflux. These foods stimulate receptors called transient receptor potential vanilloid 1s (TRPV1), which can then produce a burning sensation or pain. TRPV1 receptors, aside from being a mouthful to pronounce, also play a role in acid reflux.

Tomatoes and tomato-based sauces or condiments 

Tomatoes and products made from them, such as marinara sauce and ketchup, may cause acid reflux by relaxing the LES. Plus, they are highly acidic foods. The high water content of tomatoes can also temporarily increase stomach volume after you consume them. This may also contribute to acid backflow.

The 5 best foods for acid reflux

The following foods are generally considered to be beneficial for people who have acid reflux. However, as with any food list, the items that work best for someone else may not work best for you. That’s why working with a GI registered dietitian can be key.

High-fiber foods

High-fiber foods may improve your digestive motility. This helps to reduce the pressure on the LES, decreasing the risk of reflux or lessening symptoms.

Oatmeal

Oats appear to help reduce acid reflux, according to research. This may be because of their high fiber content and their potential to soothe the stomach lining. For this reason, oatmeal may be a good way to start your day if other breakfast foods pose a trigger for you.

Bananas

Bananas are low in acid and may help neutralize stomach secretions. This may reduce acid reflux symptoms.

Ginger

Ginger, whether in foods or a beverage like herbal tea, may help your stomach empty faster, which could reduce the risk of acid reflux.

Licorice root

Although evidence is mixed, some clinical studies show that licorice root may boost enzymes that help you better digest food, which may then help prevent acid reflux. Licorice root may also be a tool for relieving acid reflux symptoms that are already occurring. I’m a fan of licorice root tea, especially after dinner and before bedtime.

Lifestyle tips to complement an acid reflux diet

Some lifestyle changes beyond diet can also help you reduce acid reflux. Here are a few to consider.

Eat at least three hours before lying down

Lying down soon after a meal can trigger reflux. In studies, those who report longer times after eating and before lying down report fewer reflux symptoms. Try eating dinner at least three hours before bedtime to lessen the chances of the contents of your stomach traveling the wrong way—this, unsurprisingly, can also interfere with your sleep. If you’re like me and you do like to hang out in bed within three hours of eating, simply keep yourself in a more upright position while reading a book or engaging in whatever else is part of your bedtime routine.

Sleep with your head elevated at night

When you are ready to sleep, elevating your head slightly may help. You may wish to try a specially designed wedge under your mattress that provides a more gradual rise.

Eat smaller meals

Eating smaller, more frequent meals throughout the day, as opposed to three larger meals, may keep acid reflux at bay by limiting LES pressure.

Avoid tight-fitting clothing

Tight clothing around the waist (lookin’ at you, cinched belts and pinching pants) can contribute to reflux by increasing abdominal pressure, especially after you eat. Consider buying your pants one waist size up or sticking to looser-fitting styles.

Avoid tobacco 

If you smoke or use other tobacco products, quitting may alleviate some of your symptoms. Tobacco can have a negative effect on your saliva production, and saliva is rich in bicarbonate, which can help neutralize acid.

Maintain a healthy weight (for you)

Obesity is a risk factor for acid reflux and GERD. Obesity can slow the motility of food through the GI tract and cause LES dysfunction. It’s also a complex chronic condition that may require more than just lifestyle changes to treat. Your medical and GI team can offer solutions that include robust lifestyle changes and other interventions. 

Work on your gut-brain connection

The brain and the gut are connected via what’s called the gut-brain axis. Stress, anxiety, depression, and more may also be factors leading to acid reflux.

When to seek medical advice

If you are frequently experiencing acid reflux, consider talking to an experienced clinician who can evaluate your symptoms and find solutions. Chronic acid reflux, known as GERD, can lead to damage to your throat, esophagus, and teeth.

People with GERD have a small increased risk of developing esophageal cancer over time, according to the American Cancer Society. But most people who have GERD do not develop esophageal cancer.

Untreated GERD can also cause Barrett’s esophagus, when tissue that is like your intestinal lining replaces the tissue lining your esophagus. This condition puts people at a higher risk for esophageal cancer.

GERD, and even the occasional case of acid reflux, can also worsen symptoms of existing lung diseases, such as asthma and chronic obstructive pulmonary disease (COPD).

Key takeaways

• Acid reflux occurs when the contents of your stomach back up into your esophagus, usually because the lower esophageal sphincter, a valve, malfunctions. 
• Heartburn, a burning sensation in your chest or throat, is a common symptom of acid reflux.
• Some foods and beverages commonly trigger acid reflux in people who are prone to it, while others tend to neutralize stomach acid or keep reflux in check.
• Consulting with a GI registered dietitian, such as those at Oshi Health, can help you determine which foods are your unique triggers.