What foods should be avoided in acid reflux

Acid reflux causing foods you should avoid

Are you thinking about that what foods you should avoid in acid reflux? If yes, then the answer is that anything that is fatty, acidic or highly caffeinated should be avoided.

What is acid reflux?

Acid reflux occurs when the Lower Esophageal Sphincter (LES) muscle relaxes at the incorrect moment, enabling stomach acid to back up into the esophagus. This might result in heartburn and other symptoms. Gastroesophageal reflux disease is caused by frequent or persistent reflux (GERD).

acid reflux foods to avoid

Some symptoms of acid reflux:

The following are some of the most common indications and symptoms of acid reflux:

  • Burning sensation in the chest that occurs after eating and is often worse at night.
  • Pain in the chest
  • Swallowing problems
  • Food or sour liquid regurgitation
  • Feeling like you have a lump in your throat

You may also encounter the following symptoms if you have acid reflux at night:

  • Coughing for a long time
  • Laryngitis
  • Asthma that is new or worsening
  • Sleep disturbances

Your doctor can better provide you with a better advice. We also offer free consultationBook your appointment today.

Acid reflux foods to avoid?

What foods should be avoided in acid reflux?
Foods to avoid in acid reflux

Here are some items that will protect you from being burned and will make you healthier overall.


Everyone’s favorite sweet has a downside: it includes caffeine, cocoa, and plant compounds, all of which can cause heartburn. Additionally, a substance found in cocoa relaxes the LES, making it easier for stomach contents to seep into the esophagus.


Peppermint is one of the food item you should avoid in acid reflux. It has the opposite impact on acid reflux than it does on irritable bowel syndrome. Peppermint relaxes the digestive muscles, and a relaxed LES leads to a leaky LES.

Fatty foods

You’re right if you think fatty meals make you feel lethargic. They have a calming effect on your LES and take longer to digest than other meals. When food lingers in your stomach for prolonged periods of time, your body produces more acid. Fried foods, such as onion rings, are obvious culprits, but so are meats like prime rib or bacon, as well as whole milk dairy products.

Meals that are spicy

Acid reflux is aggravated by spicy meals in two ways. For starters, the capsaicin in many spicy meals might make digestion more difficult. However, it can irritate an already inflamed oesophagus on its journey down before it even reaches that far.

Acidic meals and drinks

Acidic foods and beverages are major acid reflux causes. Citrus fruits and juices, tomatoes and tomato derivatives, pineapple, and vinaigrette salad dressings all contain significant levels of acid, adding to an already acidic environment.


In healthy people, garlic, especially raw garlic, is known to produce heartburn and upset stomach. For people who suffer from acid reflux, this makes it considerably more likely to create problems.


Not only can raw onions make you weep, but they also drive acid production. You’re more likely to have heartburn as a result of the additional acid.

Alcoholic, caffeinated, or carbonated beverages

Both alcohol and caffeine relax the LES, which allows acid to flow up into your oesophagus. Carbonation expands your stomach, causing stomach contents to press up against the LES. Soda, coffee and tea, as well as alcoholic beverages, are all triggers. Mixed beverages, in particular, should be avoided since they may contain many triggers.

Do you know strawberries are also acidic? Read more.

What are best foods for acid reflux?

best foods for acid reflux
best foods for acid reflux
"The optimum diet is one that is balanced with veggies, protein, and fruits" 

The following are some of the greatest meals for acid reflux:

  • Chicken Breast

Remove the fatty skin off the chicken breasts. Instead of frying, opt for baked, broiled, or grilled options.

  • Lettuce, celery, and sweet peppers

These are all light green vegetables that are easy on the stomach and don’t induce uncomfortable gas.

  • Brown rice

Brown rice is a moderate and nourishing complex carbohydrate; however, avoid serving it fried.

  • Fruits

Low-acid fruits including watermelon, cantaloupe, and honeydew are among the greatest foods for acid reflux.

  • Oatmeal

This filling, hearty, and healthful breakfast staple may also be eaten for lunch.

  • Fennel

This crisp, low-acid vegetable has a subtle licorice flavor and a natural calming effect.

  • Ginger

For a natural belly tamer, make a cup of caffeine-free ginger tea or chew low-sugar dried ginger.

  • Yogurt

Yogurt not only soothes an irritable esophagus, but it also contains probiotics that help your digestive system. It’s also a high-protein food.

  • Nuts and seeds

Many nuts and seeds are high in fiber and minerals, and they may also aid in the absorption of stomach acid. Almonds, peanuts, chia, pomegranate, and flaxseeds are all good sources of omega-3 fatty acids.

Good eating habits to avoid acid reflux:

Your doctor may also advise you to alter the manner you eat in addition to the foods you consume.

The following are a few suggestions:

  • Smaller meals are better for you: Reduced stomach pressure can be achieved by eating less food more frequently. Your LES (Lower oesophageal sphincter) may relax when your stomach pressure rises, enabling stomach contents to flow up into your oesophagus.
  • Slowly consume the food: If you take smaller chunks and chew your meal completely, you’ll be less likely to overeat or irritate your oesophagus or stomach.
  • After you’ve eaten, don’t lie down: You can lower your chance of reflux by staying upright for two to three hours after eating. Gravity helps keep the contents of your stomach from flowing upward when you stand or sit upright. It is simpler for them to attack you while you are lying down.
  • If you’re not really hungry, don’t eat: Eating more while your stomach is full might cause stomach pressure to rise.
  • Avoid wearing clothes that is too tight around your waist:  When you eat, your clothes can place strain on your abdomen, which can put pressure on your stomach and LES.
  • Eat to stay in a healthy weight range. A source of pressure inside your abdomen is removed when you don’t carry additional pounds.


Hence there are certain foods that should be avoided in acid reflux such as garlic, onion, peppermint, alcoholic beverages, Fast foods, fatty foods and chocolates etc. They should be avoided in acid reflux because they can worsen the condition.

I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.

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