When it comes to diet, there are some foods that are notoriously known for triggering acid reflux, especially among those who may be more prone to getting heartburn. Let’s take a look at seven foods you will want to acid with acid reflux.
#1 Spicy Foods: Spicy foods are notorious for causing acid reflux, and if you suffer from GERD, they may even cause further irritation to your esophagus. It’s best to steer clear of spicy foods if you are prone to getting reflux.
#2 Fatty Foods: When talking about fat, it’s important to differentiate between healthy fats and unhealthy fats. It’s the unhealthy fats like the fried and processed foods you want to stay away from not only when you have acid reflux, but on the whole, as they can be pretty detrimental to overall health. Keep in mind that healthy fats like avocados and wild-caught fatty fish are completely different and often well-tolerated.
#3 Chocolate: Unfortunately, chocolate finds its way on this list as many people with acid reflux cannot tolerate it. The problem with chocolate is that it contains methylxanthine which may relax the LES which can exacerbate reflux symptoms. (1)
#4 Caffeine: Caffeine is another big one for those with acid reflux. This is a big bummer for those who rely on their morning cup of coffee to get their day started, but the good news is that some may tolerate a lower-acid coffee or even decaf. However, keep in mind that those with bad reflux may not be able to tolerate any caffeine at all.
#5 Citrus Fruits: Citrus fruits are also another common acid reflux trigger for many people who have a sensitive stomach. These fruits are super acidic, so they can make reflux symptoms worse. If you have acid reflux, you will want to avoid foods like grapefruit, oranges, lemons, and tangerines.
#6 Mint: While some people swear by peppermint tea to settle an upset stomach, this isn’t the case for many people who have acid reflux. You may even notice an increase in acid reflux symptoms when you chew peppermint gum or suck on a breath mint. If mint bothers you, you will want to stay away from all forms of mint.
#7 Tomatoes: Unfortunately, tomatoes and tomato-based products are also commonly known to make acid reflux worse due to tomatoes acidic properties. While some people may do ok with a little tomato sauce, others may not tolerate any tomato-based product at all.
If you suffer from acid reflux, eliminating trigger foods may be the answer to getting your symptoms under control. Try eliminating some of the most common reflux triggers, and see if your symptoms improve. If you are still having issues, then you may have to eliminate other not as obvious foods, as everyone reacts to foods a bit differently. Do an elimination diet eliminating one food at a time until you are seeing noticeable improvements in your acid reflux symptoms. And, while it may seem like you have to eliminate some of your favorite foods, there are tons of healthy and delicious options available to replace them with!
Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She doesn’t believe in dieting but rather making lifestyle changes, and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthier alternatives to traditionally unhealthy foods.