What is Acid Reflux?
Acid reflux, often referred to as heartburn or dyspepsia, is a prevalent digestive issue. The symptoms can range from a warm sensation to a burning pain in the chest, which may extend to the throat. Many individuals also report an unpleasant taste in their mouth and bad breath.
The symptoms arise due to the acidic contents of the stomach traveling back up the esophagus. If this occurrence continues over time, it can lead to damage, inflammation, and potentially escalate into a more severe condition, such as Barrett’s esophagus.
Explore our comprehensive collection of health benefit guides to learn more about dietary choices for managing acid reflux and recommended drinks.
Identifying Foods That Trigger My Reflux
If you experience reflux, determining which foods to avoid can be challenging due to conflicting opinions on potential triggers. Keeping a food diary can be beneficial, as it raises awareness of your eating habits and serves as a reference for making necessary adjustments. This diary can help you identify specific foods or times when symptoms are more likely to occur.
To begin, follow these guidelines:
- Document everything you eat and drink, including meals, snacks, caffeinated beverages, alcohol, and juices.
- Be as precise as possible by writing in real-time instead of recalling details later.
- Note how food was prepared (e.g., boiled, grilled, fried).
- Consider the environment while eating—were you stressed, snacking on the go, or enjoying a relaxed meal?
- Record your symptoms, including onset and duration.
- If you take any medications or supplements, note them along with their timing.
- Maintain this diary for at least two weeks, including weekends.
After two weeks, review your entries for patterns related to lifestyle or specific food triggers. This information can be invaluable when consulting with your GP or a dietitian.
Common Foods That Trigger Acid Reflux
Fat and Fatty Foods
Fatty foods take longer to digest, leading to increased production of digestive juices.
Alternatives to Consider
- Limit fatty foods like fried items, chips, pizza, pastries, and pies.
- Trim visible fat from meat and poultry.
- Use spray oil for cooking.
- Drain off excess cooking fat.
- Opt to grill, bake, steam, or boil rather than frying.
Coffee, Chocolate, and Cocoa
These contain caffeine, which can worsen symptoms, especially for those who are sensitive.
Alternatives to Consider
- Switch to decaffeinated options.
- Minimize chocolate and cocoa intake.
Alcohol, Including Beer and Wine
Alcohol can weaken the sphincter muscle that regulates the opening between the stomach and esophagus, usually resulting in symptoms within the first hour after consumption.
Alternatives to Consider
Tomatoes and Tomato-Based Meals
Tomatoes contain malic and citric acid, which may contribute to increased stomach acidity.
Alternatives to Consider
- Limit tomato consumption in your diet.
- Use alternative vegetable sauces for pasta, and opt for green pesto on pizza.
Spicy Meals
Spices are known to irritate the esophageal lining.
Alternatives to Consider
• Avoid chili and cayenne; choose ginger or cinnamon instead.
• Maintain a food diary to monitor your tolerance.
Garlic and Onions
Both can stimulate the production of gastric acid.
Alternatives to Consider
Evaluate your tolerance for cooked onions or opt for milder shallots.
Citrus and Citrus Juices
As their name suggests, these contain citric acid, which may worsen reflux symptoms due to their low pH.
Alternatives to Consider
• Choose alternatives such as melon, papaya, or banana.
• Older, riper citrus fruits have lower acid levels.
Carbonated Drinks
Fizzy drinks can lead to abdominal distension, placing pressure on the sphincter muscle. They may also contain caffeine.
Alternatives to Consider
- Plain water
- Herbal teas
- Diluted cordial
Diet Recommendations for Managing Acid Reflux
While there isn’t a specific diet mandated for acid reflux, vegetarian diets tend to be associated with fewer digestive disturbances. Thus, reducing intake of meat, fish, and eggs, as well as minimizing fats may prove beneficial. Incorporating dietary fiber has been shown to lessen the incidence of reflux and its symptoms.
For further details, refer to our guide on eating for acid reflux.
Factors Affecting Reflux Development and Management
Higher body mass index (BMI) tends to correlate with increased risk of acid reflux; therefore, managing your weight can help reduce both the likelihood of developing the condition and alleviating current symptoms. Genetics may also play a role, with some individuals being genetically predisposed to this condition.
Other risk factors include infection with the bacteria Helicobacter pylori, the presence of a hiatus hernia, a weak sphincter muscle between the stomach and esophagus, being over 40 years old, or being pregnant.
Can Lifestyle Changes Help Manage Reflux?
Lifestyle modifications can be beneficial. These include eating regularly—abandon late-night snacking or skipping breakfast! Take your time with meals by sitting down, eating slowly, and avoiding overindulgence. Eating late at night may trigger symptoms, so consider moving your main meal to lunchtime and try to keep at least three hours between your evening meal and bedtime.
If you smoke, seek to quit and find healthy ways to manage stress. Chemicals in cigarette smoke can relax the sphincter muscle, worsening reflux symptoms. Engaging in regular exercise, for 30 minutes or more three times a week, is linked to reduced acid reflux incidence.
Home modifications may also assist—if you experience nighttime symptoms, raise the head of your bed by 10-20cm. Avoid reclining or lying down immediately after eating, and steer clear of tight clothing.
Important Reminders
Do not overlook your symptoms; consult your GP if you experience any of the following:
- Heartburn most days for three weeks or longer
- Prolonged use of antacids for four weeks or more
- Accompanying symptoms such as weight loss, nausea, or difficulty swallowing along with your heartburn
Before making any significant dietary changes, it’s advisable to consult with your GP to ensure your health is not compromised.
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If you have questions about acid reflux, feel free to ask our team in the comments below.
This article was uploaded in November 2022 by Kerry Torrens.
Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years, she has contributed to numerous nutritional and cookery publications, including BBC Good Food. Follow her on Instagram at @kerry_torrens_nutrition_
All health content on bbcgoodfood.com is provided for general information only and should not be considered a substitute for professional medical advice. If you have any health concerns, please consult your local healthcare provider. Refer to our terms and conditions for additional information.
