Gastroesophageal reflux disease (GERD) is a common digestive condition that affects millions of people worldwide. While medication can help manage symptoms, diet plays a crucial role in controlling acid reflux and preventing flare-ups.
Certain foods can weaken the lower esophageal sphincter or increase stomach acid production, making symptoms worse. In this guide, you’ll discover 13 foods that commonly trigger GERD symptoms, why they cause problems, and healthier alternatives you can choose instead.
⚠️ Medical disclaimer: This article is for informational purposes only and does not replace professional medical advice.
What Is GERD?
GERD occurs when stomach acid frequently flows back into the esophagus, irritating its lining. Common symptoms include:
Heartburn
Chest discomfort
Acid taste in the mouth
Bloating
Chronic cough
Difficulty swallowing
Dietary habits are one of the most controllable factors in managing GERD.
13 Foods That Can Make Acid Reflux Worse
1. Fried Foods
Fried foods are high in fat, which slows digestion and increases pressure on the stomach.
Why they trigger GERD:
Delay stomach emptying
Relax the lower esophageal sphincter
Better option: Baked, grilled, or air-fried foods with minimal oil.
2. Spicy Foods
Hot peppers, chili powder, and spicy sauces can irritate the esophagus.
Tip: If you enjoy flavor, use mild herbs like basil or oregano instead.
3. Citrus Fruits
Oranges, lemons, grapefruits, and their juices are highly acidic.
Better option: Bananas, melons, apples, and pears.
4. Tomatoes & Tomato-Based Products
Tomato sauce, ketchup, and salsa often trigger heartburn.
Why: Tomatoes contain both acid and compounds that relax the esophageal sphincter.
5. Chocolate
Chocolate contains caffeine and theobromine, which may relax the esophageal muscle.
Alternative: Carob or small portions of low-fat desserts.
6. Coffee (Including Decaf)
Coffee stimulates acid production, even when it’s decaffeinated.
Better option: Herbal teas such as chamomile or ginger tea.
7. Alcohol
Alcohol increases stomach acid and reduces muscle control in the esophagus.
Tip: If consumed, limit intake and avoid drinking on an empty stomach.
8. Carbonated Beverages
Soda and sparkling water can cause bloating, increasing reflux pressure.
Better option: Still water or non-citrus infused water.
9. High-Fat Dairy Products
Whole milk, cream, and full-fat cheese can worsen symptoms.
Better option: Low-fat or plant-based alternatives.
10. Onions & Garlic (Raw)
Raw onions and garlic are common reflux triggers.
Tip: Cook them thoroughly to reduce irritation.
1.1 Peppermint
Peppermint can relax the esophageal sphincter.
Avoid: Peppermint tea, gum, or candies.
1.2 Processed & Fast Foods
Fast foods are often high in fat, salt, and preservatives.
Better option: Whole foods prepared at home.
1.3 Late-Night Meals
Eating close to bedtime increases the chance of acid flowing upward.
Tip: Finish eating at least 3 hours before lying down.
What to Eat Instead (GERD-Friendly Foods)
Including the right foods can help reduce acid reflux symptoms:
Oatmeal
Brown rice
Lean proteins (chicken, turkey, fish)
Steamed vegetables
Non-citrus fruits
Low-fat yogurt
Whole-grain bread
Lifestyle Tips That Help Reduce GERD
Diet alone isn’t always enough. Combine it with these habits:
Eat smaller meals
Avoid lying down after eating
Maintain a healthy weight
Elevate the head of your bed
Wear loose-fitting clothing
Frequently Asked Questions (FAQ)
❓ Can GERD be controlled with diet alone?
For many people, dietary changes significantly reduce symptoms. However, some may still need medication.
❓ Is bread good for acid reflux?
Yes, whole-grain bread can help absorb stomach acid.
❓ Are eggs safe for GERD?
Egg whites are generally safe. Egg yolks may trigger symptoms in some individuals.
Final Thoughts
Managing GERD starts with understanding which foods worsen symptoms and making smarter dietary choices. By avoiding common triggers and choosing reflux-friendly alternatives, many people experience noticeable relief without relying solely on medication.
If symptoms persist, consult a healthcare professional for personalized guidance.
Nutrition Editor at Dietary Steps
The content on Dietary Steps is created by a state-certified nutrition professional with a focus on evidence-based nutrition, healthy eating habits, and balanced lifestyle education.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.
Tags
GERD Diet