If you live with acid reflux or gastroesophageal reflux disease (GERD), you probably know that what you eat can have a huge impact on your symptoms. Certain foods can relax the lower esophageal sphincter (the valve that keeps stomach contents where they belong), increase stomach acid, or simply irritate the esophagus. This can lead to that familiar burning feeling, along with bloating, burping, or a sour taste in the back of your throat (among other possibel symptoms). On the flip side, choosing foods that are gentle on your digestive system can help you feel better and reduce the frequency of flare-ups. This does not mean you have to live on bland, boring meals. Below, you will find a complete guide to foods to avoid if you have acid reflux, along with satisfying alternatives you can enjoy instead.
Why to avoid: Spicy dishes that use chili peppers, hot sauces, and heavy spices can irritate the lining of the esophagus and stomach. They may also trigger a burning sensation as they go down.
Better choices: Opt for milder seasonings like basil, parsley, oregano, and ginger. You can still build rich flavor without the heat. If you want a gentle warmth, a small sprinkle of paprika or cumin is often easier on the stomach.
Why to avoid: Oranges, lemons, grapefruits, and their juices are highly acidic. They can increase the acidity in your stomach and irritate the esophagus.
Better choices: Try bananas, melons, apples (non-citrus fruits are usually safe), or pears. These tend to be more alkaline and soothing. Diluting small amounts of citrus juice with water may also help if you really crave the taste.
Why to avoid: Tomatoes are naturally acidic. This includes pasta sauces, ketchup, salsa, and even tomato soup, all of which can easily provoke reflux symptoms.
Better choices: Use olive oil with garlic and fresh herbs over pasta instead of tomato sauce. If you want something red and hearty, try roasted red pepper sauce. You can also use pesto for a burst of flavor without the acidity.
Why to avoid: Chocolate contains caffeine and a compound called theobromine, which can relax the lower esophageal sphincter. It also has fat, which slows stomach emptying.
Better choices: Try carob as a chocolate alternative. Some people with reflux tolerate small amounts of white chocolate better, though it still contains fat. For a treat, choose a vanilla or fruit-based dessert instead.
Why to avoid: Caffeine is a common trigger because it can relax the lower esophageal sphincter and stimulate stomach acid production.
Better choices: Switch to herbal teas like chamomile or ginger tea, which can actually help with digestion. If you cannot give up your morning coffee, try a smaller amount, or opt for low-acid coffee varieties and avoid drinking on an empty stomach.
Why to avoid: Soda, sparkling water, and other fizzy drinks introduce air into the digestive tract, which can increase belching and pressure on the stomach. This makes reflux more likely.
Better choices: Still water is best. You can infuse it with cucumber or mint for a refreshing flavor. Diluted fruit-infused flat water is another tasty option.
Why to avoid: Alcohol can relax the lower esophageal sphincter and increase stomach acid. Beer, wine, and mixed drinks are common culprits.
Better choices: If you want something festive, try sparkling water with a splash of cranberry juice (low acid if possible) served in a wine glass. Always drink water alongside any alcoholic beverage and limit your intake.
Why to avoid: Fat slows stomach emptying, which can cause more acid to linger and rise up. This includes fried chicken, potato chips, full-fat dairy, and creamy sauces.
Better choices: Choose lean proteins like grilled chicken, turkey, or fish. Cook with minimal oil, and try baking or steaming instead of frying. Swap heavy cream sauces for yogurt-based or broth-based versions.
Why to avoid: While mint can soothe other stomach issues, it may relax the valve that keeps acid in the stomach, making reflux worse.
Better choices: Choose non-mint herbal teas such as chamomile or licorice root (though check with your doctor if you have high blood pressure, as licorice can affect it). For breath freshening, try parsley.
Why to avoid: These can trigger reflux for many people, especially when eaten raw. They may also cause bloating and gas.
Better choices: Cooked onions and garlic are often easier to tolerate, though some people still need to limit them. Try using shallots or chives in small amounts for a milder flavor.
Focusing on what you can enjoy makes sticking to reflux-friendly eating much easier. Here is how a typical day might look:
Breakfast:
Mid-Morning Snack:
Lunch:
Afternoon Snack:
Dinner:
Evening:
If you have tried changing your diet but still have frequent or severe heartburn, talk to your doctor. Persistent acid reflux can lead to complications like inflammation of the esophagus, strictures, or Barrett’s esophagus. Your healthcare provider may recommend additional testing or medications.
A registered dietitian can also help you create a personalized eating plan. They can suggest meals that fit your tastes while still minimizing reflux risk.
You do not have to give up delicious food to manage acid reflux. The key is knowing which foods tend to trigger symptoms and swapping them for gentler alternatives. By making mindful choices, eating smaller portions, and listening to your body, you can enjoy meals without the discomfort of frequent heartburn.
Try some of these swaps and see how you feel. Over time, you will discover a pattern of foods that help you feel your best. Eating for reflux does not have to be restrictive. With a little creativity, your plate can still be colorful, satisfying, and supportive of better digestive health.
