Acid reflux happens when stomach acid flows back up into the esophagus, causing that burning sensation we know as heartburn. While occasional reflux is common, certain foods make it much worse. They either relax the lower esophageal sphincter (the muscle that keeps stomach acid down), irritate the lining of the esophagus, or increase stomach acid production. Here are 12 common foods and drinks that trigger acid reflux and heartburn.
1. Coffee
Coffee is acidic and contains caffeine, which relaxes the lower esophageal sphincter. This makes it easier for stomach acid to rise, leading to heartburn.
2. Chocolate
Chocolate has caffeine and theobromine, both of which relax the esophageal sphincter. Its fat content can also delay stomach emptying, making reflux symptoms worse.
3. Tomatoes
Tomatoes and tomato-based foods like pasta sauce, ketchup, and salsa are highly acidic. This acidity can trigger reflux and irritate the esophagus.
4. Citrus Fruits
Oranges, lemons, limes, and grapefruits are naturally acidic. Eating or drinking them often worsens heartburn by irritating the esophagus.
5. Onions
Onions, especially raw ones, relax the esophageal sphincter and increase acid production. They’re a common trigger for reflux in many people.
6. Garlic
Garlic can be healthy, but for some, it worsens acid reflux by irritating the stomach lining and relaxing the esophageal sphincter.
7. Peppermint
Peppermint relaxes the muscles of the digestive tract, including the esophageal sphincter. This makes it easier for acid to escape into the esophagus, increasing heartburn risk.
8. Spicy Foods
Chili peppers, hot sauce, and other spicy dishes irritate the esophagus and increase stomach acid production. They are one of the most common reflux triggers.
9. Fried Foods
French fries, fried chicken, and other greasy foods slow digestion and relax the esophageal sphincter. The longer food sits in the stomach, the higher the risk of reflux.
10. Cheese and Other High-Fat Dairy
Cheese, cream, and whole milk are high in fat, which can delay stomach emptying and trigger reflux. Rich dairy products are common culprits.
11. Alcohol
Beer, wine, and cocktails relax the esophageal sphincter and increase stomach acid production. Drinking too much can significantly worsen reflux symptoms.
12. Carbonated Drinks
Soda, sparkling water, and other fizzy drinks expand in the stomach, putting pressure on the esophageal sphincter. This pressure pushes acid upward and causes heartburn.
The Takeaway
While acid reflux can be triggered by many factors, food choices play a huge role. Coffee, citrus fruits, spicy foods, and fried items are some of the biggest culprits. If you struggle with heartburn, keeping a food diary can help identify your personal triggers.
