Acid reflux, also called gastroesophageal reflux, is the irritating backflow of stomach acid up into the esophagus. It is often triggered by what you eat and drink. Certain foods are known to cause reflux more than others.
Normally, the ring of muscle that connects the esophagus and stomach, called the lower esophageal sphincter (LES), closes to prevent stomach acid from reaching the esophagus.
However, a damaged or weakened LES relaxes and opens when it should be closed, allowing stomach acids to reach the esophagus.
Many factors can contribute to acid reflux, including:
- Activities before and after meals;
- What time of day do you eat;
- Position of your body;
- The amount of food you take;
- What food you eat.
People with acid reflux often have heartburn – a burning sensation in the chest – especially after eating or at night. Symptoms of acid reflux may also include difficulty swallowing or a chronic cough.
When it comes to acid reflux, to some extent the problem is directly affected by the foods you eat. Here is a list of foods to avoid from your diet to exacerbate acid reflux.
Foods with a high fat content
There are many reasons why you should avoid fatty foods - including not to make acid reflux worse. Foods that contain high concentrations of fat can worsen acid reflux because fat has been shown to relax the lower esophageal sphincter (LES).
Also, high-fat foods can cause your body to release the hormone cholecystokinin, which also causes your LES to relax.
Spicy foods trigger acid reflux
Foods that can affect the digestive system are spices that cause heartburn. This is because spices often slow down your digestion. Also, if your esophagus is already inflamed, spices can further irritate the tissue.
Hot peppers, hot sauce, paprika, salsa, wasabi and other spicy additions make food delicious. Spicy foods, however, contain a substance called capsaicin, a chemical compound that is activated by the spice, especially hot peppers. Capsaicin also causes a burning sensation in the lining of the digestive tract and increases the production of stomach acid.
However, research on an Asian diet has some evidence that people who regularly eat spicy foods may have a tolerance to their effects. However, there is no concrete evidence that it is true.
Spicy foods to avoid:
- Chili powder;
- Chili oil;
- Cayenne pepper;
- White pepper;
- Black pepper.
Onions cause heartburn
Another known product when it comes to acid reflux is onions, which can cause the lower esophageal sphincter to relax. Onions also contain fermentable fiber, which can lead to belching.
Fizzy drinks and reflux
Fizzy drinks can increase the acidity in your stomach and relax your LES.
Mint and acids
While people often turn to peppermint teas and similar to soothe gastrointestinal issues, peppermint can actually irritate your esophagus and lead to acid reflux.
Milk and dairy products
Milk and other dairy products are foods that people often think soothe the gastrointestinal tract. In fact, they can do more harm than good by increasing the production of acid in your stomach.
Milk and dairy products are high in fat and tend to aggravate heartburn. When you have frequent GERD symptoms like heartburn, eating high-fat dairy products like cheese can make your symptoms worse.
Also, cold dairy products like ice cream can actually numb the LES and suppress its function. As a result, stomach acid can back up into the esophagus much more easily.
Dairy products to avoid:
- Full-fat milk;
- Cheese;
- Ice cream;
- Full fat yogurt.
Citrus leads to reflux
The link between citrus – both whole fruit and juice – and acid reflux is well established.
Lemons, oranges, limes, and grapefruit are foods that can worsen GERD symptoms because of their citric acid content. Pineapple is another fruit high in citric acid that you may want to avoid to manage your symptoms.
Why citrus fruits cause heartburn
Because citrus fruits contain large amounts of citric acid, they cause your stomach to produce more stomach acid. As a result, your stomach is fuller and the chances of reflux are increased. You may not get heartburn every time you eat citrus, but if you like to drink a glass of orange juice every day, you'd be better off cutting back on citrus if you notice a link between eating citrus and your symptoms.
Citrus to avoid
- Grapefruit;
- Oranges;
- Lime;
- Lemons;
- Pineapple.
Tomato sauce
These red, ripe fruits grow quickly and are a staple in many foods. Their umami taste or savory flavor makes many favorite foods extra delicious. Pasta with marinara sauce, pizza, lasagna, stew and many other dishes become delicious thanks to tomatoes. They are also nutritious, containing antioxidants, vitamin C and potassium. In general, they are extremely useful.
However, tomatoes are also highly acidic. Just like citrus, the acids in tomatoes will increase the acid levels in your stomach. In addition, tomato sauces often contain onions and garlic, which can also cause acid reflux. When they are in a sauce with added sugars, they also cause heartburn.
Chocolate causes reflux
The reason chocolate makes people happy is because it triggers the release of the hormone serotonin. While the hormone can make you happier, serotonin also causes LES to relax.
Coffee and caffeinated beverages
An almost essential part of everyone's day, caffeine in coffee helps many people start their day and sustain their energy throughout the day. However, the caffeine in coffee also worsens LES contractions. A cup of coffee a day may not be a problem. However, the answer may lie in how much caffeine you consume.
If you drink highly caffeinated coffee and have recurring heartburn, try to reduce the amount of caffeine you drink.
Alcohol causes heartburn
The last culprit on our list of acid reflux agents is alcohol, which can relax the lower esophageal sphincter and lead to more stomach acid.
As we have seen, there are a number of foods that can cause the stomach valve to relax and allow acid reflux to occur. So it's no surprise that dietary changes have been shown to be an effective way to reduce acid reflux.
However, everyone may be affected differently and there may be foods not mentioned here that may be problematic for you. Keeping a food diary can help you know which foods trigger heartburn and help you more proactively manage future acid reflux attacks.
Read more:
- Tips on how to get rid of reflux;
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