10 Worst Foods for Acid Reflux
March 24, 2023
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a digestive disorder that occurs when stomach acid flows back into the esophagus. This can cause symptoms such as heartburn, chest pain, and difficulty swallowing. While many factors can contribute to acid reflux, such as obesity, smoking, and certain medications, diet is one of the most common triggers.
In this article, we discuss the ten worst foods for acid reflux and offer some tips on how to avoid them.
Potential Causes of Acid Reflux
Acid reflux occurs when the lower esophageal sphincter (LES), a muscle that separates the stomach from the esophagus, fails to close properly. This allows stomach acid to flow back into the esophagus, causing symptoms such as heartburn, chest pain, and difficulty swallowing. While the exact cause of acid reflux is not always clear, there are several factors that can contribute to its development.
Some people also confuse acid reflux with heartburn. To learn the difference, read our article "Heart Burn vs. Acid Reflux: What's The Difference?"
1. Diet
One of the most common causes of acid reflux is diet. Certain foods and beverages can trigger symptoms of acid reflux by increasing the pressure in the stomach, causing the LES to open. This allows stomach acid to flow back into the esophagus. Consuming large meals or lying down after a meal can also contribute to acid reflux. (1)
2. Obesity
Obesity is another common cause of acid reflux. When you are overweight or obese, there is increased pressure on the abdomen, which can cause the LES to open and allow stomach acid to flow back into the esophagus. In addition, excess body fat can increase the production of certain hormones that can contribute to acid reflux. (1)
3. Hiatal Hernia
A hiatal hernia is a condition in which the upper part of the stomach protrudes through the diaphragm and into the chest. This can weaken the LES and cause stomach acid to flow back into the esophagus. These hernias are more common in people over 50 and in people who are overweight or obese. (1)
4. Smoking
Smoking is another common cause of acid reflux. When you smoke, it can relax the LES and cause stomach acid to flow back into the esophagus. In addition, smoking can reduce the production of saliva, which helps to neutralize stomach acid. (1)
5. Medications
Certain medications can also contribute to acid reflux. Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin and ibuprofen, and certain blood pressure medications are common examples. These medications can irritate the lining of the esophagus and cause symptoms of acid reflux. (1)
In addition to these factors, there are several other conditions that can contribute to acid reflux, such as pregnancy, diabetes, and connective tissue disorders. If you are experiencing any symptoms of acid reflux, it is important to talk to your doctor.
Treatment of Acid Reflux
The treatment of GERD or acid reflux depends on the frequency and severity of the symptoms. In mild cases, lifestyle changes may be enough to alleviate symptoms. These can include:
- Avoiding trigger foods: as mentioned earlier, certain foods and beverages can trigger acid reflux symptoms. Avoiding these foods can help alleviate symptoms.
- Eating smaller, more frequent meals: eating large meals can put pressure on the stomach and contribute to acid reflux. Eating smaller, more frequent meals can help reduce symptoms.
- Elevating the head of the bed: elevating the head of the bed by 6-8 inches can help prevent stomach acid from flowing back into the esophagus.
- Losing weight: if you are overweight or obese, losing weight can help reduce the pressure on the abdomen and alleviate symptoms of acid reflux.
- Quitting smoking: quitting smoking can help reduce symptoms of acid reflux, as smoking can relax the LES and cause stomach acid to flow back into the esophagus.
In more severe cases, medications may be necessary to manage symptoms. In rare cases, treatment may require surgery, such as a procedure to tighten the LES or repair a hiatal hernia.
Worst Foods for Acid Reflux
As mentioned, diet is a major contributing factor to acid reflux. Some of the worst foods for acid reflux include:
1. Fried and Fatty Foods
Fried and fatty foods are some of the worst culprits when it comes to acid reflux. These types of foods are high in fat and take longer to digest, which can increase the pressure in the stomach and cause the contents to flow back into the esophagus. (2) Some examples of fried and fatty foods to avoid include french fries, fried chicken, burgers, and pizza.
2. Spicy Foods
Spicy foods are another common trigger for acid reflux. These foods may irritate the lining of the esophagus and may cause a burning sensation in the chest. (2) Some examples of spicy foods to avoid include hot sauce, chili peppers, and curry.
3. Citrus Fruits and Juices
While citrus fruits and juices are generally healthy, they can be problematic for people with acid reflux. These foods are highly acidic and can irritate the esophagus. (2) Some examples of citrus fruits and juices to avoid include oranges, grapefruits, lemons, and limes.
4. Chocolate
As delicious as chocolate is, it's not always the best choice for people with acid reflux. Chocolate contains a compound called methylxanthine, which can relax the lower esophageal sphincter (LES) and allow gastric acid to flow back up into the esophagus. (3) This can cause symptoms such as heartburn and chest pain.
5. Alcohol
While moderate amounts of alcohol may not cause problems for everyone, excessive consumption can increase the risk of acid reflux. This is because alcohol can relax the LES and cause the stomach contents to flow back into the esophagus. (4) Some examples of alcoholic beverages to avoid include beer, wine, and spirits.
6. Carbonated Beverages
Carbonated beverages can also be problematic for people with acid reflux. These drinks, such as carbonated water or soda, can increase the pressure in the stomach and cause the LES to open, allowing stomach acid to flow back into the esophagus. (5) Some examples of carbonated beverages to avoid include soda, tonic water, and carbonated energy drinks.
7. Tomatoes and Tomato-Based Products
Tomatoes and tomato-based products, such as pasta sauce and ketchup, can be problematic for people with acid reflux. These foods are highly acidic and can irritate the esophagus. (6) Some people may also be sensitive to the lycopene in tomatoes, which can exacerbate symptoms of acid reflux.
8. Peppermint
While peppermint is often used to soothe digestive issues, it can actually worsen symptoms of acid reflux as it contains a compound called menthol, which may relax the LES and allow stomach acid to flow back into the esophagus. (7) Some examples of peppermint products to avoid include peppermint tea and peppermint oil.
9. Onions
Onions are also a common trigger food for acid reflux. They are high in fructans, which are a type of carbohydrate that can be difficult to digest. This can cause bloating and gas, which can increase the pressure in the stomach and cause the contents to flow back into the esophagus. (8)
10. High-Fat Dairy Products
High-fat dairy products, such as cheese and whole milk, can also be problematic for people with acid reflux as they are high in fat and take longer to digest, which can increase the pressure in the stomach and cause the contents to flow back into the esophagus. (9) Some people may also be sensitive to lactose, which can exacerbate symptoms of acid reflux.
Avoiding the above-mentioned foods may help to reduce symptoms of acid reflux. These are the worst foods for people to eat with acid reflux and are especially the worst foods to eat before bedtime for those with acid reflux, as lying down after eating may also increase symptoms of acid reflux.
Best Foods for Acid Reflux
While there are many foods that can trigger acid reflux, there are also some foods that can help alleviate symptoms. Some of the best foods for acid reflux include:
- Oatmeal
- Ginger
- Lean proteins, such as chicken, fish, and turkey
- Vegetables, such as broccoli, cauliflower, and leafy greens
- Whole grains, such as brown rice and whole wheat bread
- Non-citrus fruits, such as bananas, apples, and pears
- Almonds and other nuts
- Low-fat dairy products, such as skim milk and yogurt
- Herbal tea, such as chamomile and licorice root tea
- Water
In addition to these foods, there are also some lifestyle changes that can help alleviate symptoms of acid reflux. These include:
- Eating smaller, more frequent meals
- Avoiding lying down for at least 2-3 hours after eating
- Losing weight if you are overweight or obese
- Quitting smoking
- Avoiding tight-fitting clothing
- Elevating the head of your bed by 6-8 inches
- Avoiding eating late at night
- Managing stress through activities such as yoga or meditation
Worst Foods for Acid Reflux List
To recap, here is a list of the ten worst foods for acid reflux:
1. Fried and fatty foods
2. Spicy foods
3. Citrus fruits and juices
4. Chocolate
5. Alcohol
6. Carbonated beverages
7. Tomatoes and tomato-based products
8. Peppermint
9. Onions
10. High-fat dairy products
Summary
While many factors can contribute to acid reflux, diet is one of the most common triggers. By avoiding the worst foods for acid reflux and making some lifestyle changes, you can help alleviate symptoms and improve your overall quality of life. If you are experiencing symptoms of acid reflux, its important to talk to your doctor to rule out any underlying medical conditions and develop a treatment plan that works for you.
References
1 https://www.ncbi.nlm.nih.gov/books/NBK441938/
3 https://pubmed.ncbi.nlm.nih.gov/3376917/
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2880354/
5 https://pubmed.ncbi.nlm.nih.gov/20055784/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4223119/