Nine foods that cause acid reflux – and two that can soothe it

Indigestion, a burning sensation commonly referred to as heartburn, can affect anyone at some point. It occurs when stomach acid slips back up into the oesophagus, irritating the throat lining and creating an uncomfortable sensation in the chest and mouth.

The big protection against this usually comes from a muscle found at the oesophagus's lower end, which is called the lower oesophageal sphincter," says Dr Sean Preston, a consultant gastroenterologist at the Barts Health NHS Trust and London Digestive Centre. "But if it relaxes, stomach acid can move back up, resulting in a burning discomfort.

For most people, acid reflux is a common and short-term issue, but if it happens regularly, it may indicate a condition known as gastro-oesophageal reflux disease, or GORD. This recurring problem is notably more likely to be identified in individuals who are of an advanced age, have a higher body mass index, smoke regularly, or do limited physical activity at their place of work.

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Unfortunately, certain foods can trigger acid reflux in some individuals. Common culprits include spicy foods and citrus fruits, which can irritate the oesophagus and lead to discomfort. The items in the following list can also contribute to the onset of acid reflux:
1. Citrus fruits, such as lemons, limes, oranges, and grapefruits
2. Tomatoes and tomato-based products, including ketchup and pasta sauce
3. Chocolate
4. Fried foods and fatty foods
5. Caffeine, particularly in high amounts
6. Peppermint and spearmint
7. High sugar content foods
On the other hand, some potential antidotes include:
1. Alkaline-forming foods: pro-inflammatory compounds can be counteracted by eating foods that are high in calcium and magnesium, two essential minerals. Examples include dairy products and leafy green vegetables such as spinach and kale
Two foods that may be particularly beneficial for maintaining healthy joints and reducing inflammation are:
"A healthy diet is essential for maintaining strong bones and joints."
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'It's quite clear that whether you should be concerned or not depends on how long this acid reflux has been going on,' says Doctor Preston. 'In cases where a healthy patient has been experiencing symptoms over a short period of a few weeks, I would recommend treating them with antacids and over-the-counter medication. However, for patients who are somewhat older and if this issue persists, I would be taking a closer look with an endoscope as I would want to know the root cause.'

When the cells in the lower oesophagus begin to adapt by changing in response to a persistent acidic environment, this is known as Barrett's Oesophagus, a pre-cancerous condition which has the potential to develop into cancer. It is at this point, Dr Preston advises, that regular gastroscopies are necessary to monitor these cellular changes and prevent them from advancing further.

Research in the field indicates that GORD is also associated with anxiety disorders. A study undertaken in 2018 suggested that anxiety can lead to a relaxation of the lower oesophageal sphincter, muscle contraction, and increased gastric acid production - factors which combine to exacerbate acid reflux.

Although it can be distressing, acid reflux is not usually life-threatening and can be treated with antacids - medicines that counteract stomach acid. Nonetheless, if you're susceptible to acid reflux, it's also sensible to steer clear of the foods that predominantly trigger it.

Certain foods have been identified as triggers for acid reflux, causing discomfort to many individuals. Onions, which are a staple in many cuisines, are often among the most common culprits.
1. Citrus fruits
2. Tomatoes
3. Citrus fruits such as oranges, lemons, limes, and grapefruits
Certain spices, including cayenne pepper, garlic, mustard, and horseradish, can also set off acid reflux. Some respondents have reported sensitivity to these specific spices in the above-mentioned foods, leading to an increase in symptoms.
Some individuals experience acid reflux after consuming chocolates, as they can significantly relax the lower oesophageal sphincter. The ongoing release of stomach acid may lead to discomfort, including heartburn and indigestion.
McDonald's fries, regularly consumed by some fast-food enthusiasts, were individually cited multiple times in the responses, with numerous individuals reporting a strong reaction to these particular fries.

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This meal, in particular, is prepared to be cooked for a certain duration. The longer it is in your stomach, the more likely it is to cause acid reflux compared to a meal with less fat.

"A fatty meal also triggers the release of a hormone called cholecystokinin, which has a direct effect on the lower oesophageal sphincter, causing it to relax and allowing stomach acid to flow back into the oesophagus, making a heavy meat meal a particularly challenging scenario," Dr Preston points out.

Put aside the Full English breakfast, we generally have these richer, more fatty meat-based meals in the evenings when we're more likely to be lounging on the sofa or heading to bed afterwards - a perfect recipe for acid reflux.

“Having your stomach empty at bedtime makes it more comfortable to sleep, as gravity is not aiding stomach acid in moving downwards,” states Dr Preston. “Do not eat or drink for three hours before going to bed.”

2. Dairy products

Just like meat, the fat content of dairy products can prolong their stay in the stomach, making it possible for stomach acid to take longer to digest them.

Dairy, in particular, contains a type of carbohydrate known as lactose," notes Dr Preston. "A considerable number of individuals experience some degree of lactose intolerance, meaning their body is unable to break down these molecules effectively, which leads to incomplete absorption. This, in turn, can cause bloating and discomfort, often manifesting as indigestion. Consequently, individuals with lactose intolerance may become more aware of acid reflux symptoms.

3. Alcohol

Have you ever struggled to walk in a straight line after having one too many pints down the pub? You'll be aware of how alcohol can seriously impair your coordination. The ring of muscle that separates your oesophagus and stomach is called the lower oesophageal sphincter, and alcohol works in a similar way to relax it - which is what leads to stomach acid rising up the oesophagus.

One of the worst choices for reducing heartburn is champagne or other fizzy drinks," says Dr. Preston. "The bubbles in these drinks create pressure in the stomach, which can push acid upwards, particularly when the sphincter of the oesophagus widens, leading to a perfect combination for a nasty bout of acid reflux.

4. Sugary drinks

Just as consuming lactose-rich dairy products can lead to bloating, sugar also has a similar effect. "It doesn't directly trigger acid reflux, but it makes the symptoms far more noticeable," notes Dr Preston. "When you add fizzy drinks to the mix, the heartburn symptoms become even more pronounced."

5. Spicy foods

According to Dr Preston, spicy foods are amongst the more "idiosyncratic" factors that can trigger acid reflux. "Some individuals can consume a considerable amount of spicy food without any issues, whereas others may experience problems even with a small amount of curry," he notes.

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When it comes to very spicy foods, such as those containing chilli, a particular chemical called capsaicin can be found. "Just like fat, capsaicin slows down the emptying of the stomach, giving stomach acid more time to rise up the oesophagus," explains Dr Preston.

According to Dr Preston, another issue with spicy food is that if you've already suffered damage to your oesophagus from previous acid reflux incidents, consuming/spicy food can irritate the oesophagus's lining directly.

6. Citrus fruits

Again, this one can exacerbate matters if your gullet is already inflamed. “If you have non-erosive acid reflux, you can usually eat citrus and other acidic foods, but if you have erosive acid reflux, you're essentially adding more acid to an already open wound,” Dr Preston explains.

7. Coffee

Alcohol, similar in its effects, has a direct influence on the oesophageal sphincter. "When caffeine enters the bloodstream and is absorbed, it acts on the muscle and causes it to relax," says Dr Preston. "The muscle is naturally quite tight, like a clenched fist in its resting state, in order to stop acid from flowing back up. Should you drink a double shot of coffee, it would cause the muscle to relax, resulting in acid from the stomach rising into the oesophagus and thus failing to act as a tight sphincter."

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8. Great interest has been triggered particularly by saturated fats and their often-made-mistake substitute, trans fats, as these are a significant source of debate within the food pyramid debate:

“Any extra fat will slow down the emptying of the stomach,” remarks Dr Preston, “although some types of fat have a greater impact than others.” “Processed foods often contain trans fats, which can be a problem, whereas the saturated fats found in dairy products don’t usually pose an issue. Some individuals find they can eat some fats without difficulty, while others can’t. Similarly, some acid reflux sufferers are able to manage fats in their diet, while others struggle. It’s a complex situation, but generally speaking, patients with acid reflux are advised to limit their intake of fatty foods.”

9. Peppermint

To help ease stomach muscles, peppermint could, however, worsen acid reflux symptoms. One benefit of peppermint is that it can unwind certain muscles, though this is a bit of a catch-all effect, as it could unwind other muscles too, including the one that keeps stomach acid from flowing back up the oesophagus.

There are two foods that can help provide energy for your brain throughout the day.

“Some individuals might find that consuming milk or yoghurt could be beneficial for them in managing acid reflux, despite their high dairy content,” remarks Dr Preston. “They offer a soothing barrier that helps to counteract the acid flowing back up.”

“Additionally, Dr Preston suggests masticating a plant called slippery elm, which contains mucilage, a gel-like substance that helps encapsulate and safeguard the oesophageal lining.”

To Prevent Acid Reflux
Heartburn, also known as acid reflux, is a common condition in which stomach acid flows back up into the oesophagus, causing discomfort and pain. If left unmanaged, it can lead to complications such as inflammation of the oesophagus and potentially even oesophageal cancer.
Ways to Reduce the Risk of Acid Reflux
1. Maintain a Healthy Weight
Losing weight, if overweight or obese, can alleviate pressure on the abdomen, reducing the likelihood of acid reflux.
2. Eat Regular Meals
Eating smaller, frequent meals, rather than large meals, can help prevent acid reflux. This allows for steady and gentle digestion.
3. Avoid Trigger Foods
Foods that trigger acid reflux, such as citrus fruits, chocolate, spicy dishes, and caffeinated beverages, should be consumed in moderation, if at all. Reading food labels and keeping a food diary can help you identify specific foods that cause symptoms.
4. Incorporate Exercise
Regular physical activity can prevent acid reflux by exercising the muscles and helping digestion. However, avoid vigorous exercises after meals.
5. Stay Hydrated
Drinking plenty of water can help reduce the risk of heartburn and acid reflux.
6. Elevate the Bed
Raising the head of your bed by about 6 inches can help prevent stomach acid from flowing back up into the oesophagus while sleeping.
7. Avoid Smoking
Quitting or avoiding smoking can significantly reduce the risk of acid reflux, as well as other health complications.
Consult a healthcare professional for guidance
If you experience persistent or severe acid reflux symptoms, consult a healthcare professional for a proper diagnosis and treatment plan.

I've come across numerous individuals who experience acid reflux triggered by a wide range of factors," says Megan Hallett, a qualified nutritionist for the hormone monitoring app Hormona. "The very first course of action I recommend is keeping a food diary, which may specifically highlight issues unique to you. The digestive system stretches from the mouth to the anus and any blockage or issue along the way, whether in the stomach or gut, can result in a backlog and subsequently cause acid reflux.

According to Hallett, being mindful about what you're eating is also crucial for beating acid reflux. She advises: "Eat slowly, put the phone away, and avoid watching television at mealtimes."

“Whilst taking each and every mouthful, ensure you devour slowly. Not consuming food whilst walking is preferable. This will prevent air from entering the stomach as well as increase digestibility, preventing your stomach from becoming excessively distended. Some might find it beneficial to eat smaller, more frequent meals, thereby avoiding large, relatively empty stomachs.”

According to Dr Preston, there's an unconventional solution to alleviate evening acid reflux problems for individuals whose symptoms worsen when lying down. This alternative approach, he suggests, involves using gravity to redirect stomach acid. "You see, placing a couple of bricks at the head of the bed enables you to utilising gravity to guide stomach acid down into the small intestine rather than up into the oesophagus."

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