If you suffer from acid reflux, there are some foods that you should avoid. These foods can aggravate your symptoms, make them worse or cause new ones to appear.
It is important to keep a food diary to identify your triggers. The more you know about what is causing your symptoms, the easier it will be to make changes.
1. Spicy Foods
Spicy foods are often associated with heartburn and indigestion. This is because many spicy foods contain capsaicin, which slows down digestion and causes food to sit in the stomach longer.
Capsaicin can also irritate the lining of your esophagus, causing acid reflux symptoms to worsen. This is especially true if you already have heartburn, esophageal issues, or an ulcer.
Another thing to consider is that spicy foods are often high in fat. Because fat slows down your digestive system, it can cause stomach irritation and lead to heartburn or GERD (gastroesophageal reflux disease).
Additionally, spicy foods may help improve the balance of bacteria in your gut. This could be beneficial to your overall health, reducing inflammation and even lowering blood lipid levels.
2. High-Fat Foods
One of the best ways to prevent acid reflux is by avoiding foods that contain large amounts of fat. Fried foods, fatty cuts of meat, and creamy sauces are among the worst culprits.
High-fat foods also cause the lower esophageal sphincter (LES) to relax, which opens up the stomach valve and allows acids to flow back into your esophagus.
While there are no guarantees that you won’t experience acid reflux symptoms when you eat these foods, it is a good idea to avoid them. In addition, eating high-fiber foods, such as 100% whole grains and fresh vegetables, can help alleviate some of your acid reflux symptoms.
3. Citrus Fruits
Fruits from the Rutaceae family, including citrus fruits, are rich in antioxidants and soluble fiber that help lower your cholesterol levels and maintain healthy digestive function. They are also good sources of vitamin C and potassium, which support heart health and reduce the risk of high blood pressure and diabetes.
Citrus fruits are great for adding a punch of flavor to salads, sauces and desserts. They can also be added to beverages and smoothies for a zesty boost.
Some citrus fruits, such as tangelos and Seville oranges, can have negative effects on acid reflux. They may also interact with certain medications, so it’s important to speak with your doctor before eating them.
4. Alcohol
Alcohol can relax the valve that separates your stomach from your esophagus, allowing stomach acid to travel back up into your throat. This can lead to acid reflux, a common and painful symptom of gastroesophageal reflux disease (GERD).
If you’re suffering from frequent or severe heartburn, consider trying a different type of drink to see if it relieves your symptoms. You can also talk with your doctor about other options, including medications and surgery on your esophageal sphincter.
A healthy diet can reduce the amount of acid in your stomach and help your esophageal sphincter function properly. Try to avoid foods that trigger acid reflux and keep a food and symptom log. This will help you determine which foods are most likely to cause you heartburn and what you can eat instead.
5. Coffee
Coffee is a beloved beverage that many of us depend on to get the day started. Its caffeine content, however, can also cause acid reflux symptoms if you drink too much of it.
The lower esophageal sphincter (LES) relaxes when you drink too much caffeine, which can create an opening in your stomach for acid to come up into your esophagus. That’s why some experts say that avoiding coffee is a good idea for people with acid reflux.
If you’re a coffee lover who is having trouble with acid reflux, try making some low-acid blends. Cold brews, for example, are up to 70% less acidic than hot brewed varieties.
