11 Foods to Avoid If You Have Acid Reflux
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Acid reflux can be uncomfortable and even painful. What you eat plays a big role in managing this condition. Some foods can make your symptoms worse by relaxing the valve between your stomach and esophagus or by increasing stomach acid.
Let’s look at foods that people with acid reflux might want to avoid. Keep in mind that everyone is different, so you may need to figure out your own triggers.
Citrus Fruits
Oranges, lemons, limes, and grapefruits are high in acid. This extra acid can irritate the lining of your esophagus and make heartburn worse. If you love citrus, try having smaller amounts or switching to less acidic fruits like melons or bananas.
Tomatoes
Tomatoes and tomato-based products like sauce, soup, and juice are acidic. They can increase stomach acid and cause discomfort. You might need to cut back on pizza, pasta with red sauce, and salsa if these trigger your symptoms.
Chocolate
Chocolate is a common trigger for acid reflux. It contains caffeine and other compounds that can relax the valve between your stomach and esophagus. This allows stomach acid to flow back up. Dark chocolate might be worse than milk chocolate because it has more cocoa.
Spicy Foods
Spicy foods can irritate your esophagus and make heartburn feel worse. Foods with a kick, like hot peppers, hot sauce, and spicy curries, might need to be avoided. If you love spice, try using milder spices like herbs to add flavor to your meals.
Fried And Fatty Foods
Greasy foods like french fries, fried chicken, and fatty meats can relax the valve at the top of your stomach. They also take longer to digest, which means they sit in your stomach longer. This can lead to more acid reflux. Try grilling or baking instead of frying.
Garlic And Onions
These flavorful foods can increase acid production in your stomach. Raw onions might be worse than cooked ones. If you can’t give them up completely, try using smaller amounts or cooking them well to reduce their effects.
Caffeine
Coffee, tea, and energy drinks contain caffeine, which can relax the valve between your stomach and esophagus. This can let stomach acid flow back up. If you need your caffeine fix, try having smaller amounts or switching to decaf options.
Alcohol
Drinking alcohol can relax the valve at the top of your stomach and increase acid production. Beer, wine, and liquor can all cause problems. If you do drink, try to have small amounts and avoid drinking close to bedtime.
Mint
Peppermint and spearmint might seem like they would help, but they can actually make acid reflux worse. These herbs can relax the valve at the top of your stomach. If you enjoy mint, try other herbs like basil or oregano for flavor instead.
Carbonated Drinks
Sodas and other fizzy drinks can cause your stomach to expand. This puts pressure on the valve at the top of your stomach, making acid reflux more likely. Plain water or non-carbonated drinks are better choices.
Late Night Snacks
Eating close to bedtime can make acid reflux worse. When you lie down with a full stomach, it’s easier for acid to flow back up into your esophagus. Try to eat your last meal at least three hours before going to bed. If you get hungry late at night, have a light snack like a small piece of fruit.
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