Acid Reflux Foods to Avoid

January 28, 2022 0 Comments

Acid Reflux Foods to Avoid


If you deal with heartburn on a regular basis, no doubt you have come to the realization by now that there are certain acid reflux foods to avoid – the foods that no matter when you eat them, you are guaranteed to be up all night with reflux. These foods are often referred to as trigger foods.

Below, you will find a list of the top 10 foods that cause acid reflux so you can be sure to avoid them in the future. Sometimes the most effective heartburn remedies are just avoiding the foods that cause acid reflux in the first place!

The Top 10 Acid Reflux Foods to Avoid

#1. Tomatoes.  Despite being nearly ubiquitous and a major part of western cuisine, the tomato is tops the list of acid reflux foods to avoid. Note that some people can tolerate raw tomatoes but not cooked, whereas others can only tolerate cooked tomatoes. You will have to test it out yourself; you may find that a slice of tomato on your sandwich or fresh salsa to be intolerable but be perfectly fine with pizza and marinara sauces.
#2. Mint.  Both spearmint and peppermint have been implicated as acid reflux foods to avoid. These two substances are thought to stimulate the production of stomach acid.
#3. Lemons.  Lemons, particularly fresh lemon in water, have the uncanny ability to cause acid reflux.
#4. Alcohol of all types.  Alcohol can cause gastritis of the stomach lining and wreck havoc on the digestive system. Unlike the other foods on this list, since alcohol causes gastritis, you may experience heartburn for several days following an episode of heavy drinking.
#5. Dairy products.  While it was once thought that milk could help neutralize stomach acid, the fact is that dairy frequently offers a concentrated source of fat which may lead to heartburn in some individuals.
#6. Orange Juice.  Orange juice is frequently a problem for many individuals given its extreme sourness and incompatibility with many breakfast foods with which it is often consumed. Oranges, on the other hand, are much more mild and are tolerated by most people.
#7. Coffee.  While it pains me to say it, coffee is one of the most commonly consumed drinks that leads to heartburn. However, this is partially due to people consuming coffee on an empty stomach. If most people avoided drinking coffee until they have had a bit to eat in the morning, instances of acid reflux would be significantly reduced.
#8. Oily and Fatty Foods.  Fatty foods are often considered acid reflux foods to avoid, however this is individual. Many people have no reflux symptoms when consuming a high-fat diet, whereas others are strongly effected by something as simple as a fish oil tablet.
Tip:  Refrigerating fish oil tablets significantly reduces any reflux associated with this widely-used supplement.
#9. Spicy Food.  Spicy Food, while not as common as some of the other foods on this list, is perhaps the most infamous of the acid reflux foods to avoid. It is that that this food causes acid reflux by irritating and interferring the Lower Esophageal Sphincter (LES), thereby permitting reflux to occur.
#10. Carbonated Beverages.  The carbonation in sodas and other drinks expands the stomach and puts pressure on the LES. Over-filling of the stomach is a contributor to heartburn, and carbonated beverages will fill the stomach up very fast.

Other Acid Reflux Foods to Avoid

This list is not conclusive, and many people with acid reflux will be able to eat some items of this list without a problem. The most important thing to remember is that everyone is an individual and as such everyone has different foods that cause acid reflux.

I recommend taking a food-log over the course of a month, writing down what you ate at each meal and if you experienced reflux within 3 hours of that meal.

After a month of time, go back and look through the food log and look for items which routinely caused acid reflux. You can typically come up with a “Big 3″ – three foods that nearly always cause reflux. You can then add these to the list of acid reflux foods to avoid in order to get your own customized list.