8 WORST Foods & Drinks to AVOID For Acid Reflux Relief

Every time we eat a meal or have a snack, some foods can be silent saboteurs in our stomachs. They trigger a rebellious uprising of acid that makes its way up the throat, causing that well-known annoying feeling of heartburn. Understanding the culprits in our daily diets and the science behind why they wreak havoc is key to conquering this condition. Pretty much everyone experiences acid reflux at some point in life; it's kind of a normal thing. Having occasional heartburn is no biggie. But if you find yourself dealing with acid reflux or heartburn more than two times a week for several weeks, and even if you're always taking heartburn meds and antacids but your issues keep coming back, you might have something called GERD (or Gastroesophageal Reflux Disease). GERD is a bit more serious and should be checked out by your doctor.

They can help not just to ease your symptoms but also because if GERD sticks around, it can lead to more complicated problems down the road. So, don't hesitate to get that checked if things are getting frequent and bothersome. So, What Causes Acid Reflux? You know, acid reflux happens when a little door in your stomach, called the lower esophageal sphincter (or LES), gets a bit lazy or weak. Normally, it's supposed to close tightly after you eat, keeping everything where it should be. But sometimes it chills out when it's not supposed to, and that lets stomach stuff sneak back up into your throat. There are a few reasons this can happen: Sometimes there's too much pressure on your belly. Pregnant women, for instance, can often experience heartburn due to the extra pressure. Certain foods, like dairy, spicy, or fried stuff, and the way you eat can play a role. Some medications, even ones for things like asthma or allergies, can mess with that door in your stomach.

There's this thing called a hiatal hernia. It's when part of your stomach pokes through a little hole in your diaphragm and gets in the way of how food should go down. So, it's kind of like a mix of stuff that can lead to acid reflux. Now, How Can We Differentiate Between Heartburn and a Heart Attack? How Do We Know Which One We Are Experiencing? Ever had that burning or painful feeling in your chest? It's called heartburn, but it has nothing to do with your heart, even though it's in the same area, which can be confusing. But don't worry; it's different from a heart attack. So, heartburn is like this annoying burn or pain that starts in your chest and can even reach your neck and throat. But when it comes to a heart attack, the signs are quite different.

It can make your arms, neck, and jaw hurt, and you might have trouble breathing, sweat a lot, feel nauseous, dizzy, super tired, and really anxious. Here's the deal: If your heartburn medicine doesn't help and you're feeling chest pain along with these other symptoms, don't wait; get medical help right away. It's better to be safe! So, Let’s Take a Look at Eight Foods That Trigger Reflux High-Fat Foods Let's talk about fatty foods and how they can mess with your digestion. These foods can make acid reflux worse, and here's why: When you eat fatty food, your stomach has a tough time breaking it down. So, it hangs around in your stomach longer than lean foods. And here's the kicker: When fatty foods stick around, your stomach gets all stretched out and pressurized, like blowing up a balloon. But instead of air, it's filled with food and stomach juices.

Back in 2018, a study in the "Journal of Digestive Diseases" explained this. They found that having fatty meals in your stomach for a long time makes your stomach produce more acid. Plus, the extra pressure messes with the LES muscle. And with that pressure, the muscles weaken, and boom—acid and stomach goo splash back up, causing heartburn. So, when you're eyeing that greasy fried treat or a fatty steak, remember that it could stir up trouble in your stomach. Picking leaner proteins and going for grilled or steamed foods might keep your digestive system happier. Citrus Fruits and Juices; You might think of oranges and grapefruits as super healthy because they're full of vitamin C and have that vibrant, sunny look. But for people who deal with acid reflux, these fruits can go from being happy treats to tummy troubles in disguise. And it all comes down to the high amount of citric acid they contain.

Research has shown that citrus fruits, especially when you drink them as juices, can make acid reflux worse by weakening the LES muscle. It's all about the acidity of these fruits, which makes the acid in your stomach get even stronger. This strong acid can make the LES relax, so stomach acid can sneak up into your throat, and that's when you start feeling the symptoms of acid reflux. What's interesting is that the study found that juices had a bigger effect than eating whole fruits. The high concentration of citric acid in juices, without the fiber and other macronutrients from eating the whole fruit, can really mess with the LES muscle and increase the chances of acid reflux. Even though a glass of fresh orange juice might feel amazing, if you're someone who gets acid reflux, it's a good idea to look for fruits that are less acidic or mix your citrus juice with water to lessen the chance of it causing problems. Spicy Foods If you're someone who loves spicy foods, that fiery kick from capsaicin can do more than just wake up your taste buds. Eating spicy stuff, whether it's a super-hot curry or a tangy hot sauce, can actually make your acid reflux worse. And it all has to do with capsaicin, the stuff that makes chili peppers and other spicy foods feel so hot. So, here's the deal: Capsaicin kind of wakes up your stomach and makes it produce more acid, which makes the whole acid situation worse. There's a study in the "Journal of Neurogastroenterology and Motility" that talks about this.

They figured out that capsaicin weakens the LES muscle, causing acid reflux. And that's not all—capsaicin can also be a bit of a troublemaker. It can irritate your throat and cause inflammation, especially if acid reflux has already messed up the protective lining of your throat. Even though spicy foods might give your mouth a crazy heat, it's good to remember that they could also create some heat inside your stomach. Choosing milder flavors or using spices like turmeric and ginger that are known for being anti-inflammatory might be better if you're dealing with acid reflux. Chocolate Oh, chocolate—it's like a magical food that can be a smooth, melt-in-your-mouth treat or a cozy drink on a cold day. But if you're dealing with acid reflux, chocolate can turn from a delicious delight into a tummy troublemaker. Here's the scoop: Chocolate has a mix of stuff in it: caffeine, theobromine, and lots of fat. Both caffeine and theobromine can relax the LES muscle, and you know what happens next. Your stomach door is kind of left open, and acid can sneak up into your throat. And don't forget about the high fat content in chocolate—it can cause the same stomach stretching and pressure as fatty foods. Some new studies have found that chocolate can actually cause more acid to come back up than a fake treatment in people with GERD.

So, you might have to say goodbye to some of your favorite chocolatey treats, but don't worry, there are other sweet options like fresh fruits or desserts with less fat that can satisfy your sweet tooth without making your acid reflux act up. Alcohol We all know alcohol has different roles in our social lives, but if you're dealing with acid reflux, it might not be your best buddy. The issue with alcohol is that it does two things that mess with your digestion. First, it relaxes the LES muscle, causing acid reflux, which, as we know, is not fun. Second, alcohol gets your stomach to make more acid, making the whole acidic situation even worse. A study from Oxford University in 2019 looked at a bunch of research and found that drinking too much alcohol can definitely increase your risk of getting GERD. So, even though a nice glass of wine might seem like a treat, it might not be that great for your stomach. Cutting down on alcohol or choosing non-alcoholic drinks could help keep your digestive system happier. Caffeinated Drinks We all rely on caffeine to power through our days with coffee and tea. But here's the twist: Those energizing drinks might not just be waking you up. Caffeine, like the stuff in chocolate and alcohol, can relax the LES muscle. And when the LES is too relaxed, it causes heartburn.

Plus, caffeine tells your stomach to make more acid. Studies even say that sipping coffee, even a little bit, can lead to acid reflux troubles. But don't stress—you don't have to give up your morning coffee fix. You could try decaf or milder coffee options. And there are herbal teas without caffeine that are super cozy and won't mess with your acid reflux. So, you've got options to keep your energy up without the acid backlash. Onions and Garlic, you know those yummy onions and garlic that make dishes taste amazing worldwide? Well, for folks with acid reflux, they might leave a not-so-tasty aftermath. These tasty treats, especially when eaten raw, can actually make acid reflux worse. A study in "Therapeutic Advances in Chronic Disease" found that eating raw onions can lead to more reflux episodes and longer GERD symptoms. The reason seems to be that onions and garlic can weaken the LES muscle. But don't worry; you don't have to give up all the flavor. Even though saying goodbye to onions and garlic might sound like a tastebud tragedy, there are plenty of other herbs and spices that can save your recipes. Things like thyme, basil, and oregano can still make your dishes taste awesome without causing reflux trouble. Tomatoes Let's talk about tomatoes. They're in so many dishes, and we all love them. But if you're someone who deals with acid reflux, tomatoes might not be your best friend.

These versatile veggies (or fruits, technically) have a high acidity that can actually make your acid reflux worse. Stuff like tomatoes and sauces made from them—think salsas, pizzas, and pasta sauces—can relax the LES muscle, causing heartburn. And because tomatoes are so acidic, they can make the acid in your stomach even stronger. But don't worry; you don't have to swear off all things tomato. Instead of tomato-based dishes, you could try things like pesto or creamy white sauces. And mixing in fresh veggies like cucumbers and leafy greens can help balance your meal, keeping the flavors but lowering the risk of acid reflux. How Do I Prevent the Symptoms of Acid Reflux? Along with avoiding these triggering foods and drinks, here are 10 more tips to help you keep those acid reflux symptoms in check: Keep your weight in a healthy range. Instead of big meals, go for smaller ones more often. Trim down on fatty stuff like butter, oils, fatty meats, and full-fat dairy products. Sit up straight while you eat and hang out upright (sitting or standing) for about 45 to 60 minutes after eating. Skip eating right before bedtime. Give it at least three hours after eating before you hit the sack.

 Loose-fitting clothes are your friend. Tight clothes can squish your stomach and push acid into your throat. When you sleep, try propping up the head of your bed with blocks under the bedposts, around 6 to 8 inches. Extra pillows won't do the trick. Kick the smoking habit. If your doctor prescribed acid-reducing meds, make sure to take them just like they said. Remember, these tips can make a real difference in keeping those symptoms in check. Keep in mind that everyone's unique, and not all folks will react the same to these foods. Certain foods might bother some people, while others won't experience any acid reflux symptoms.