How to Avoid Foods That Worsen Indigestion

Acid reflux happens when the contents of your stomach rise into your esophagus. This occurs when your lower esophageal sphincter (LES) relaxes and allows stomach acid to enter your esophagus.

Your doctor may diagnose you with gastroesophageal disease (GERD) if this happens more than twice a week.

Several food-related factors may contribute to acid reflux, such as:

• the position of your body after eating
• the amount of food you eat during a single meal
• the type of foods you eat

You can manage each of these factors by modifying how and what you eat. Modifying your body position to an upright posture after a meal and eating smaller portions may help prevent reflux.

However, knowing which foods to avoid can be a bit more confusing. There’s still some controversy in the medical community over which foods actually cause reflux symptoms.

Despite this lack of consensus, many researchers agree that certain types of foods and beverages are best avoided to prevent indigestion, heartburn, and other symptoms of acid reflux.

Weight loss may also be helpful in reducing symptoms.

Fatty foods generally lower pressure on your LES and delay stomach emptying. This may boost your risk for reflux symptoms. To help prevent reflux, decrease your total fat intake.

Here are some high fat foods you may want to avoid:

• french fries
• deep-fried onion rings
• potato chips
• butter
• whole milk
• cheese
• ice cream
• high fat sour cream
• high fat creamy salad dressings
• creamy sauces and dips
• high fat cuts of red meat, such as marbled sirloin or prime rib

Some studies have suggested that spicy foods can cause abdominal pain and burning symptoms, if you have a functional gastrointestinal disorder.

However, one study showed that regular exposure to capsaicin doesn’t produce the same discomfort as occasional exposure.

Capsaicin is the ingredient that makes chili peppers and chili powder taste spicy. Researchers noted that eating spicy foods may actually improve your GERD symptoms if you eat them on a regular basis.

Pay attention to how you feel after eating certain foods. Consider your spice tolerance when planning meals.

Fruits and vegetables are an important part of your diet. However, certain types might make your GERD symptoms worse. The following fruits and veggies are common offenders:

• pineapple
• citrus fruits, such as oranges, grapefruit, lemons, and limes
• tomatoes and tomato-based foods, such as tomato sauce, salsa, chili, and pizza sauce
• garlic and onions

If in doubt, discuss your tolerance level with a doctor. If you have access, talking to a dietitian may also be helpful in creating a diet that helps manage your condition.

Several common drinks may also trigger symptoms in people with GERD. These include:

• alcohol
• coffee and tea
• carbonated beverages
• citrus and tomato juices

With or without caffeine, coffee might promote reflux symptoms. However, some people with GERD tolerate coffee well. Pay attention to your symptoms and only consume beverages that you tolerate well.

A number of other foods and medications may cause your LES to function poorly, which can lead to GERD symptoms. For example, you may experience symptoms after consuming:

• chocolate
• mint, such as peppermint or spearmint
• iron or potassium supplements
• antibiotics
• aspirin or other pain relievers
• bisphosphonates
• alpha-blockers
• nitrates
• calcium channel blockers
• tricyclics
• theophylline
• processed foods

You may be tempted to stop taking a medication or supplement if you think it’s increasing your acid reflux or heartburn symptoms. Always talk to a doctor before stopping your current medications.

Making adjustments to your diet and eating habits can help you reduce your acid reflux symptoms and your need for antacids. It’s important to note that long-term use of antacids may result in unwanted health effects.

Antacids are intended as a short-term solution to a long term problem. Antacids quickly neutralize stomach acids for the prevention of pain associated with acid reflux, but it will not heal or treat the inflamed esophagus.

Long term effects of antacid use may include;

• nausea,
• diarrhea,
• headaches
• constipation in some people.

Antacid overuse may also cause hypercalcemia which can affect many organ systems. In addition, magnesium or aluminum build up can potentially be an issue for those with kidney disease.

Eating smaller portions and trying to stay in an upright position after meals may help. Try to avoid high fat foods, spicy foods, and certain fruits, vegetables, and beverages if they trigger symptoms.

You might also notice symptoms after taking medications or supplements. If this happens, talk with your doctor. They may be able to recommend alternate medications or strategies to help manage your symptoms.

Getting a case of acid reflux (heartburn) once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease (GERD), a chronic acid reflux condition that’s diagnosed by a doctor.

Normally, the esophageal sphincter (a muscular tube that lets food pass into the stomach and then cinches shut to block it from coming back up) protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.

“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.

Foods That May Cause Heartburn

Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:

• Fried food
• Fast food
• Pizza
• Potato chips and other processed snacks
• Chili powder and pepper (white, black, cayenne)
• Fatty meats such as bacon and sausage
• Cheese

Other foods that can cause the same problem include:

• Tomato-based sauces
• Citrus fruits
• Chocolate
• Peppermint
• Carbonated beverages

“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”

Foods That Help Prevent Acid Reflux

Good news: There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these three categories:

High-fiber foods

Fibrous foods make you feel full so you’re less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:

• Whole grains such as oatmeal, couscous and brown rice.
• Root vegetables such as sweet potatoes, carrots and beets.
• Green vegetables such as asparagus, broccoli and green beans.

Alkaline foods

Foods fall somewhere along the pH scale (an indicator of acid levels). Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid. Alkaline foods include:

• Bananas
• Melons
• Cauliflower
• Fennel
• Nuts

Watery foods

Eating foods that contain a lot of water can dilute and weaken stomach acid. Choose foods such as:

• Celery
• Cucumber
• Lettuce
• Watermelon
• Broth-based soups
• Herbal tea

Heartburn Home Remedies

People with heartburn commonly reach for antacids, over-the-counter medications that neutralize stomach acid. But eating certain foods may also offer relief from symptoms. Consider trying the following:

Does milk help with heartburn? “Milk is often thought to relieve heartburn,” says Gupta. “But you have to keep in mind that milk comes in different varieties — whole milk with the full amount of fat, 2% fat, and skim or nonfat milk. The fat in milk can aggravate acid reflux. But nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms.” Low-fat yogurt has the same soothing qualities along with a healthy dose of probiotics (good bacteria that enhance digestion).

Ginger

Ginger is one of the best digestive aids because of its medicinal properties. It’s alkaline in nature and anti-inflammatory, which eases irritation in the digestive tract. Try sipping ginger tea when you feel heartburn coming on.

Apple cider vinegar

While there isn’t enough research to prove that drinking apple cider vinegar works for acid reflux, many people swear that it helps. However, you should never drink it at full concentration because it’s a strong acid that can irritate the esophagus. Instead, put a small amount in warm water and drink it with meals.

Lemon water

Lemon juice is generally considered very acidic, but a small amount of lemon juice mixed with warm water and honey has an alkalizing effect that neutralizes stomach acid. Also, honey has natural antioxidants, which protect the health of cells.

How a Doctor Can Help

If you have heartburn two or more times a week and changes to your diet or eating pattern haven’t helped, consult a doctor. A gastroenterologist (a doctor who specializes in the digestive system) can perform tests to measure the acidity in your stomach and see if frequent acid reflux has damaged your esophagus.

GERD is often treatable through a combination of lifestyle changes and medication. But persistent symptoms of reflux need thorough evaluation by a gastroenterologist who can find the underlying cause and discuss available treatment options.

The Johns Hopkins Heartburn Center

GERD is an ongoing condition that often requires more attention than over-the-counter treatments can offer. The Heartburn Center at Johns Hopkins Medicine provides personalized care to help patients find relief.

Most people have problems related to indigestion from time to time. Indigestion has several distinct reasons, but it’s seldom due to a severe, underlying illness. In some instances, indigestion can be a sign of a more serious health problem that include gastroesophageal reflux disease (GERD), ulcers, or gallbladder disease.

One of the common long-lasting condition that is not associated with any serious complications is functional dyspepsia. It occurs at the upper digestive tract and show symptoms similar to ulcer accompanied by pain and discomfort. In addition, some patients have problems like bloating, belching and nausea.

Based on the symptoms and underlying conditions, the treatment is carried out.

What Are The Ways To Prevent Functional Dyspepsia?

Many types of research have stated that dyspeptic symptoms are correlated with the ingestion of some foods. The best way to prevent indigestion is to avoid the foods and situations that seem to cause it or make the symptoms worse. This includes some foods, especially caffeinated drinks, spicy, pickled, and high-fat foods, which strongly induce dyspepsia and worsen the symptoms in dyspeptic patients.

There is an adage that “a family that eats together stays together”. Eating together stimulates qualities of peace and companionship. However, for the unfortunate functional dyspepsia patients, eating is real torture because they encounter discomforts such as bloating, pain, or heartburn that causes anxiety and frustration resulting in social exclusion and seclusion. 1.

To avoid indigestion problems, it is often recommended to follow a food diary that advocates in identifying foods that worsen the symptoms. Some recommended dietary allowances are

Avoid foods that are associated with gastric discomfort. These foods include spicy and fatty diets and stick to foods such as banana, rice, applesauce, toast, crackers, and oatmeal.

Eat meals in small portions at frequent intervals

• Quit Smoking- Cigarette smoking was significantly associated with aggravating the lining of the stomach. Smoking can increase the risk of functional dyspepsia.

Use antacids as required. Ensure that magnesium-containing antacids can trigger diarrhea. 2. 3.

Dyspeptic symptoms may also result from other problems, such as drug intolerance, pancreatitis, biliary tract infection or motility syndromes. There are few high-impact mistakes that are made during the diagnosis and treatment of functional dyspepsia. When these are identified and resolved, it can avoid or prevent this condition. These mistakes involve

• Failure To Perform Endoscopy- One of the major challenges in the proper management of patients with dyspepsia is to properly identify the disorder. Although several patients show alarming symptoms, some patients show no symptoms. However, functional dyspepsia patients report weight loss. Therefore, early endoscopy has the potential to exclude a life-threatening pathology.
• Not Seeking Medical Conditions When They Have Symptoms- Many individuals who have the above-mentioned symptoms do not seek medical attention. This, in turn, aggravates the symptoms of functional dyspepsia. Awareness of these factors can clarify the cause of disease and provide a holistic approach.
• Mistaking Vomiting For Other Ailments- Many patients label vomiting as other reflux diseases. It is important to distinguish the difference between normal vomiting and vomiting due to indigestion to prevent functional dyspepsia. 4.

Does Functional Dyspepsia Reoccur?

Functional Dyspepsia is typically regarded as a recurrent syndrome centered in the upper abdomen for at least 12 weeks in the past 12 months if there is no evidence for organic disease. If a patient has a history of ulcers, recurrent functional dyspepsia is likely to impact.

However, avoiding or reducing factors that trigger this condition may be helpful in preventing the recurrence of functional dyspepsia. When you feel your symptoms are unusual accompanied by shortness of breath or chest pain, seek medical attention immediately. 5.

Ask the experts

What kinds of food should he avoided in trying to control the symptoms of GERD?

Doctor’s response

A common question from our patients is whether acidic foods aggravate GERD. There are no studies showing that acidic foods are harmful in GERD. Nevertheless it makes sense to cut out acid beverages if they cause symptoms.

Some foods lower the pressure in the muscle of the lower end of the esophagus that prevents acid from regurgitating from the stomach and into the esophagus and thereby worsen the regurgitation of acid. These foods include those containing a lot of fat, peppermint and chocolate.

Some foods slow the emptying of the stomach so that there is more acid remaining in the stomach to regurgitate. These foods are primarily foods that contain much fat, for example, fried foods.

Some foods stimulate acid secretion by the stomach so that there is more acid to regurgitate. These foods include caffeine and alcoholic beverages.

Despite the possible detrimental effects of foods on regurgitation, it is not clear how effective dietary changes are in treating symptoms of GERD. Many doctors recommend only that patients stay away from foods that aggravate their symptoms.

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Medically reviewed by Robert Bargar, MD; Board Certification in Public Health & General Preventive Medicine

“Gastroesophageal Reflux Disease”
MedscapeReference.com

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Stop suffering heartburn symptoms at night. Get relief with these food, drink, and lifestyle tips.

A bitter taste in the mouth, a chronic cough, sore throat, fatigue . if you’re waking every morning with these symptoms of nighttime heartburn, you want relief.

Millions experience heartburn and the more serious condition gastroesophageal reflux disease (GERD) daily. And research shows that nighttime heartburn affects nearly four out of five of heartburn sufferers — disturbing sleep and impairing their ability to function the next day.

If you’re one of these people, find nighttime heartburn relief with these simple lifestyle, exercise, and food tips.

12 Food and Drink Tips for Nighttime Heartburn Relief

1. Prevent heartburn by limiting acidic foods, such as grapefruit, oranges, tomatoes, or vinegar.
2. Spicy foods giving you heartburn? Cut back on pepper or chilies.
3. Don’t lie down for two to three hours after you eat. When you are sitting up, gravity helps drain food and stomach acid into your stomach.
4. Enjoy lean meats and nonfatty foods. Greasy foods (like French fries and cheeseburgers) can trigger heartburn.
5. Want to avoid GERD symptom triggers? You may want to cut back on chocolate, mint, citrus, tomatoes, pepper, vinegar, catsup, and mustard.
6. Avoid drinks that can trigger reflux, such as alcohol, drinks with caffeine, and carbonated drinks.
7. Size matters: Eat smaller meals and you may avoid triggering GERD symptoms.
8. Enjoy an after-work drink? You may want to turn to teetotaling: Alcohol can relax the esophageal sphincter, worsening GERD.
9. Crazy about colas? It may be time to cut back. Colas can be related to reflux and to GERD symptoms.
10. Keep heartburn at bay: Don’t eat too quickly! Try putting your fork down between bites.
11. Avoid snacking at bedtime. Eating close to bedtime can trigger heartburn symptoms.
12. Reduce your nighttime heartburn risk: Eat meals two to three hours before sleep.

Continued

16 Lifestyle Tips for Nighttime Heartburn Relief

1. Steer clear of tight clothes. Tight belts, waistbands, and pantyhose can press on your stomach, triggering heartburn.
2. Strive for a less stressful life. Stress may increase stomach acids, boosting heartburn symptoms.
3. Heavy? Try losing weight. The pressure of excess weight increases the chance stomach acid will backup into the esophagus.
4. Popping antacids more than once a week? You may have GERD, not heartburn, and need more aggressive treatment.
5. Try chewing gum at night. This can boost the production of saliva, which neutralizes stomach acid.
6. Not all “trigger” foods cause GERD symptoms in everyone. Keep track of your symptoms to find your personal triggers.
7. Pregnant? You may experience heartburn or GERD. Talk to your doctor about finding relief.
8. Heartburn worse after exercise? Drink plenty of water. It helps with hydration and digestion.
9. Untreated GERD can radically increase your risk of esophageal cancer. But reflux can be managed. Talk with your doctor.
10. Try keeping a diary or heartburn log to keep track of activities that might trigger incidents.
11. A full tummy can mean a night full of heartburn pain. Wait at least 2-3 hours after you eat before going to bed.
12. Wait for your workout. Don’t want to trigger heartburn? Wait at least two hours after a meal before exercising.
13. Nicotine can cause your esophageal sphincter to relax. If you smoke, kick the habit.
14. Some medicines can worsen reflux. Talk with your doctor about alternatives.
15. Use blocks or bricks under the bedpost to raise the head of your bed 6 inches so you can sleep with head and chest elevated. You can also try a wedge pillow.
16. Bend with your knees. Bending over at the waist tends to increase reflux symptoms.

Published April 10, 2007.

Sources

SOURCES: American Gastroenterological Association: “Nighttime Heartburn.” WebMD Feature: “Tips for Sleep Without Heartburn.” WebMD Medical Reference from Healthwise: “Heartburn – Prevention.” WebMD: The Magazine Feature: “Severe Heartburn? It May Be GERD.” WebMD Medical Reference provided in collaboration with The Cleveland Clinic: “Digestive Diseases: Preventing and Managing Heartburn.”

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Gastroesophageal reflux disease (or GERD) may not seem like a big deal—unless you’ve experienced it. That burning sensation in your chest. The regurgitation of food and stomach acid. Difficulty swallowing. Even chest pain.

Symptoms like those can be a powerful motivator to change your diet.

While everyone experiences GERD triggers a little differently, keep your eye on some common culprits. Many of these foods are actually good for you, so try tracking your diet to see what foods are problematic for you. There’s no reason to give up garlic, for example, if it doesn’t bother you.

Take a look at these following foods to avoid with GERD

• Tomatoes and Citrus Fruits/Juices

The high acid content in these foods is commonly known to exacerbate GERD. That also includes pizza, sadly, which can be a double-whammy due to the next category of culprits.

Foods High in Fat

Cheese, fries, prime rib and ice cream can cause heartburn in many GERD sufferers. That’s because fat slows down the emptying of the stomach, which puts pressure on the esophageal sphincter. That doesn’t mean you can never eat Ben & Jerry’s again—just be careful.

Garlic, Onion and Spicy Foods

Not everyone who suffers from GERD has a problem with these. But it’s a good idea to eliminate them on a trial basis if you’ve already done away with acidic and fatty foods and still have problems.

Coffee

This is unfortunate, for sure, but coffee works negatively in two ways. It’s been shown to decrease the tone of the lower esophageal sphincter, which invites stomach contents to come in. Caffeine also stimulates acid secretion. If you love coffee, try one with low acidity.

Mint and Chocolate

Like coffee, these foods can chemically cause the lower esophageal sphincter to loosen, triggering acid reflux. But while mint—and mint gum—can cause problems, chewing gum in general has been shown to have a beneficial effect on GERD because it increases saliva, which helps neutralize stomach acid. Just choose a flavor other than mint if it bothers you.

Alcohol

While alcohol is a known contributing factor to GERD, it affects everyone differently. Try limiting yourself to one drink or not drinking for two hours before bed.

Carbonated drinks

The carbonation in soda can cause the stomach to distend and bloat, placing extra strain on the lower esophageal sphincter.

So what foods should you eat? Foods that reduce stomach acid and fight GERD include green leafy vegetables, non-citrus fruits, oatmeal, ginger, lean meats and healthy fats found in such foods as avocado and walnuts.

The good news is that most people with GERD don’t have to give up their favorite foods and drinks altogether. But it is smart to limit them, not indulge right before bed and not combine them. Pizza and beer followed by ice cream, for example, will definitely cause problems.

If you’re struggling with GERD and could use some help, download our eBook, Your Guide to Gastroesophageal Reflux Disease for more answers.

Finding the ideal diet for silent reflux involves trial and error, as how people react to different foods can be very individual.

However, some foods are powerful reflux triggers and are problematic for nearly everybody.

1. Deep-fried food

Fried food contains an awful lot of fat, and fat is known to cause reflux on its own. It slows down gastric motility and also causes relaxation of the esophageal sphincters. [1],[2] Sphincters are like valves that prevent reflux from rising, so if they open more often, you get more reflux.

That said, I don’t think it is the fat alone that is the problem. I’m going to talk about personal experience here and do not have research data to back it up. When I eat the same amount of fat in a healthier form, let’s say something that I cooked on low heat, it gives me far less reflux than if I had eaten the same amount of fat in a deep-fried meal. Quick Thai-style stir-frying also seems to be less of an issue for me.

Many people get better by reducing fat in their diet, but some kinds of fat seem to be fine. Fried food seems to be pretty much universally bad for reflux, though.

What I assume is that deep frying might produce substances that promote reflux. It is known that inflammation-causing agents develop when frying with vegetable oils. [3],[4] Maybe some substances are formed that also promote reflux. Again, I do not have scientific data to back this up, but I see that for a lot of people, eating deep-fried food is far worse than just eating high-fat but otherwise healthy meals.

2. Sodas

Sodas such as lemonade and coke are acidic. Acid activates previously refluxed pepsin in the mucous membranes of the throat. [5] Pepsin is an enzyme from the stomach that causes the actual damage in silent reflux.

Among drinks, sodas are especially deceptive because they do not taste sour. They contain so much sugar that you would typically not suspect that they are as acidic as they are. Acid is responsible for the fresh taste of soda. Without it, they would taste like bland sugared water with a bit of flavor.

Besides being acidic, sodas are also carbonated. The drinks release gas inside the stomach, which increases the stomach volume. The pressure in the stomach then rises, causing reflux.

3. Fruit juices

Like sodas, almost all fruit juices are very acidic.

The reason I mention fruit juices as a separate item is because they are generally seen as healthy. I want to clarify that they are just as bad as other acidic drinks. Even more misleading is that fruits are often mentioned as being alkaline. This is because of the so-called “alkaline diet” trend, where acidity does not refer to the actual pH of food, but to acids that form inside the body during the digestive process.

When I talk about acid, I always mean the pH of food before being digested. I’ve written a separate article about this confusing topic.

4. Chocolate

Chocolate contains not only one, but multiple reflux-causing agents.

Among other substances, it contains theobromine, which relaxes the lower esophageal sphincter (LES), thereby promoting reflux. [6],[7] Chocolate also contains some caffeine, which favors reflux.

Furthermore, chocolate contains a lot of fat, and for these reasons combined, chocolate is a common reflux trigger.

5. Alcohol

Alcohol affects the sphincter and promotes reflux. [8] By the same token, most alcoholic drinks are acidic and carbonated, further worsening silent reflux. Alcohol itself can also irritate the already sensitive tissues of the throat.

Most people find it difficult to abstain from alcohol, but it would at least make sense to limit its consumption. Furthermore, when people get drunk, they also often eat late, e.g., after going out. This is a problematic combination, considering that they will now sleep with a full stomach and an impaired lower esophageal sphincter, leading to heavy reflux all night long.

6. Coffee

There is no question that coffee is a strong promoter of reflux, and there have been a number of studies on the subject. It is not well understood, however, why coffee causes reflux.

Caffeine is often mentioned as the reason that coffee causes reflux. However, this does not add up. Studies have shown that even decaf coffee causes reflux, although to a lesser extent. Tea, on the other hand, even if you drink more of it to get the same amount of caffeine, causes no, or at least much less, reflux – so it must be some other substance in coffee that is triggering reflux. [9],[10],[11]

If you need caffeine in the morning, you should drink tea instead of coffee. You should at least reduce the amount of coffee you drink per day.

What else you can do?

Does this mean you can never eat or drink the things on the list above? Not at all. But if you have silent reflux, reducing them will most likely improve your symptoms over time. Then later, when your reflux is better, you can try reintroducing them to see how much you can tolerate.

It is worth noting that the above-mentioned foods are just a few examples of strong triggers for reflux, but there are more. Be assured, though, that there are recommendations about the things you can eat or drink instead that will help you get better.

Diet for avoiding silent reflux is a very complex topic. That is why it is one of the main focuses of our online course on silent reflux treatment. The course covers in detail how to improve silent reflux with dietary changes.

References

[2] Nebel OT, Castell DO. Lower esophageal sphincter pressure changes after food ingestion. Gastroenterology. 1972;63(5):778-83.

[3] Dobarganes C, Márquez-Ruiz G. Possible adverse effects of frying with vegetable oils. Br J Nutr. 2015;113(2):549–57.

[4] Lopez-Garcia E, Schulze MB, Meigs JB, Manson JE, Rifai N, Stampfer MJ, Willett WC, Hu FB. Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. J Nutr. 2005;135(3):562–6.

[5] Koufman JA. Low-acid diet for recalcitrant laryngopharyngeal reflux: therapeutic benefits and their implications. Ann Otol Rhinol Laryngol. 2011;120(5):281-7.

[6] Murphy DW, Castell DO. Chocolate and heartburn: evidence of increased esophageal acid exposure after chocolate ingestion. Am J Gastroenterol. 1988;83(6):633–6.

[7] Wright LE, Castell DO. The adverse effect of chocolate on lower esophageal sphincter pressure. Am J Dig Dis. 1975;20(8):703–7.

[8] Chen SH, Wang JW, Li YM. Is alcohol consumption associated with gastroesophageal reflux disease? J Zhejiang Univ Sci B. 2010;11(6):423–428.

[9] Zhang Y, Chen S. Effect of coffee on gastroesophageal reflux disease. Food Sci. Technol. Res. 2013;19(1):1–6.

[10] Pehl C, Pfeiffer A, Wendl B, Kaess H. The effect of decaffeination of coffee on gastro-oesophageal reflux in patients with reflux disease. Aliment Pharmacol Ther. 1997;11(3):483–6.

[11] Wendl B, Pfeiffer A, Pehl C, Schmidt T, Kaess H. Effect of decaffeination of coffee or tea on gastro-oesophageal reflux. Aliment Pharmacol Ther. 1994;8(3):283–7.

A hot burning in the chest, a bitter taste in the throat, a gassy bloating in the stomach – acid reflux is no picnic. What you eat, however, can have an impact. The best and worst foods for acid reflux could spell the difference between sweet relief and sour misery.

What Aggravates Acid Reflux?

Acid reflux occurs when the sphincter at the base of the esophagus isn’t working well, allowing fluid from the stomach to enter the esophagus. The worst foods for reflux can worsen painful symptoms, while other foods can soothe them, says GI surgeon Leena Khaitan, MD

“Diet changes can significantly affect acid reflux and allow you to avoid other treatments,” Dr. Khaitan says.

Best Foods for Acid Reflux

“A diet balanced with vegetables, protein and fruits is best,” Dr. Khaitan says. Examples of the best foods for acid reflux include:

• Chicken breast – Be sure to remove the fatty skin. Skip fried and instead choose baked, broiled or grilled.
• Lettuce, celery and sweet peppers – These mild green veggies are easy on the stomach – and won’t cause painful gas.
• Brown rice – This complex carbohydrate is mild and filling – just don’t serve it fried.
• Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
• Oatmeal – Filling, hearty and healthy, this comforting breakfast standard also works for lunch.
• Fennel – This low-acid crunchy vegetable has a mild licorice flavor and a natural soothing effect.
• Ginger – Steep caffeine-free ginger tea or chew on low-sugar dried ginger for a natural tummy tamer.

Worst Foods for Reflux

In general, anything that is fatty, acidic or highly caffeinated should be avoided. The worst foods for acid reflux list includes:

• Coffee and tea – Caffeinated beverages aggravate acid reflux. Opt for teas without caffeine.
• Carbonated beverages – The bubbles expand in your stomach, creating more pressure and pain. Choose plain water or decaf iced tea.
• Chocolate – This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
• Peppermint – Don’t be fooled by its reputation for soothing the tummy; peppermint is an acid reflux trigger.
• Grapefruit and orange – The high acidity of citrus fruits relaxes the esophagus sphincter and worsens symptoms.
• Tomatoes – Also avoid marinara sauce, ketchup and tomato soup – they’re all naturally high in acid.
• Alcohol – This has a double whammy effect. Alcohol relaxes the sphincter valve but it also stimulates acid production in the stomach.
• Fried foods – These are some of the worst foods for reflux. Skip the french fries, onion rings and fried chicken — cook on the grill or in the oven at home.
• Late-night snacks – Avoid eating anything in the two hours before you go to bed. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.

When to Talk to Your Doctor About Acid Reflux

It’s a good idea to speak with your doctor if the best foods for acid reflux do not relieve your symptoms, Dr. Khaitan says. Other options can include lifestyle changes, medications to block acid, and surgical procedures on the esophagus sphincter.

It is important to make a doctor’s appointment if you have heartburn or acid reflux that is severe or frequent, Dr. Khaitan adds. Chronic acid reflux is known as gastroesophageal reflux disease (GERD) and can lead to esophageal cancer.

Written by Dr. Victor Marchione
| –> Colon And Digestive | –> Published on July 30, 2016

Approximately one third of adults suffer from heartburn, and if you’re one of them, you know how uncomfortable it can be when you eat a food that triggers an attack. Making careful food choices is important if you want to keep your stomach problems from disrupting your life.

What is heartburn?

Often called acid indigestion, heartburn is a common condition associated with various symptoms of gastric discomfort, such as burning and warmth in your chest after eating. The pain that is experienced with heartburn is caused by stomach acid. Multiple episodes of heartburn can lead to a condition called gastroesophageal reflux disease (GERD) or even more serious problems such as ulcers of the esophagus. While heartburn is common in the general population, it is extremely common in pregnant women, with up to 45 percent of pregnant women suffering from episodes of indigestion.

Foods that could trigger heartburn and indigestion

Each person is unique, and what triggers stomach problems for you may not be what triggers them in someone else. Keeping a food diary is useful for determining what foods trigger your indigestion. Once your food triggers are identified, it is best to eliminate them from your diet completely to avoid experiencing further stomach problems and heartburn episodes. That being said, there are several foods that are known to trigger indigestion in many people, including:

• Caffeinated beverages (coffee, tea, soda)
• Carbonated beverages
• Alcohol
• Chocolate
• Spicy foods
• Fried foods
• High-fat foods
• Citrus fruits (oranges, grapefruits, etc.)
• Citrus fruit juices
• Tomatoes and tomato juice

Heartburn-friendly foods to reduce the risk of stomach problems

There are a number of foods that can increase your indigestion symptoms, so when you’re planning a meal you should try to avoid them if possible. The good news is, there are many foods that are unlikely to cause indigestion, including:

• Fruits – apples, bananas, honeydew melon, cantaloupe, watermelon
• Veggies – baked potato, broccoli, cauliflower, green beans, peas, celery, carrots
• Dairy – low-fat or fat-free cheese, cream cheese, sour cream, yogurt
• Meat/protein – extra-lean ground beef, skinless chicken and turkey, egg whites, fish
• Grains – multi-grain and white bread, white and brown rice, bran and oatmeal, pretzels
• Spices – cinnamon, basil, dill, parsley, thyme, tarragon
• Treats – fat-free cookies, muffins and cakes, jelly beans, red licorice
• Beverages – mineral water and low-acid juices

Cooking tips to prevent heartburn and indigestion

If you suffer from heartburn, you can use different cooking approaches, which may help to alleviate stomach problems including acid reflux.

• Try cooking with as little fat as possible.
• Skip deep frying and pan frying.
• If you’re going to sauté, use non-stick sprays as opposed to butter.
• Broiling, steaming, boiling, grilling and roasting are healthier ways to cook meats and veggies because they don’t require high levels of fat.
• To get flavor into your food, use heartburn friendly spices as well as broths and low-acid juices instead of oils, which are high in fat.

In addition to eating heartburn-friendly foods and cooking with less fat, it is important to remember that eating large meals and eating before going to bed are likely to increase heartburn. Be sure to pay attention to portion control and timing of meals to avoid indigestion.

If you are someone who suffers from laryngopharyngeal reflux (LPR) you will know that it is caused by acid reflux. Of course, avoiding the obvious foods and drinks is a very important step for people to get on the right healing path, though with LPR you really need to take it an extra step.

Below I will cover the important things that you should be avoiding then I will cover some other less talked about things that you should avoid along with why you may want to consider an alkaline style diet. Also, if you want more information on LPR check out my complete LPR guide here.

Laryngopharyngeal Reflux Foods to Avoid

Fatty Foods

Foods that are high in fat content are harder to digest and take longer to digest. Because the digestion process is longer that means more exposure to acid reflux. Also, because the stomach must work harder to break down the fat it also means that the stomach will move around more in the digestion process which in turn can result in more acid reflux.

Processed Foods

Foods that are processed just like fats are harder to break down and they too generally take longer to digest. Not only that but foods that are processed are typically filled with preservatives which makes the food more acidic and can cause more throat irritation and reflux.

Chocolate

Chocolate itself is not acidic. The problem with chocolate is something that it contains. It is a substance called methylxanthine. This substance makes tissue muscles relax more in the body. The important relation here is the muscle above the stomach called the lower esophageal sphincter (LES) which can be affected by this. Methylxanthine will make the LES relax more which will stop it from closing and keeping the acid in the stomach. Not only that but because chocolate is fatty you also get the added effect of the fat as I mentioned above. You can read more about the LES’s importance in LPR here.

Peppers, Raw Onions, Tomatoes

All these vegetables can make your reflux worse. This is mostly because of their acidity. While raw onions should be avoided, eating cooked sweet onion would be fine and is a good alternative for someone who enjoys onion.

Citrus Fruits

As you may have already guessed citrus fruits should be avoided. In fact, I would recommend avoiding most fruits as they are generally too acidic. A few exceptions are bananas, melons, pears and papaya.

Alcohol, Soft Drinks, Fruit Juice, Drinks with Caffeine

Of course, most of these drinks are highly acidic and they can induce the reflux in the first place and can further irritate the throat directly. As for drinks with caffeine like coffee they should be avoided. This is because the caffeine can weaken the LES just like I mentioned in the section about chocolate. It can also irritate the throat and esophagus.

Foods to Avoid that Aren’t Typically Mentioned

Vinegar

Anything with vinegar I would highly recommend you avoid. The problem with vinegar is that not only is it acidic but when it passes over you throat it will irritate your throat even more. There is a reason why people use vinegar for some cleaning purposes and you effectively get this effect on your throat which you really want to avoid.

Dressings/Sauces/Condiments

Dressings, sauces and condiments generally should be avoided. This is because a lot of sauces contain things like vinegar or are made from a base of tomatoes which will further worsen your symptoms.

Spices

When I say spices there are a lot of spices that should be avoided, though there are some exceptions which you can enjoy. Some of these spices that you can use are – ginger, cumin, fennel and coriander seeds.

Following an Alkaline Diet and Why it’s Important

If you have LPR and want to go that extra mile I would suggest following an alkaline diet it is the best laryngopharyngeal reflux diet out there. For me to fully explain the benefit of an alkaline diet I have to explain about a thing called pepsin. Pepsin is a digestive enzyme which is produced in the stomach and is used to help digest proteins.

When you reflux acid the pepsin also comes up with it. The problem for someone with LPR is once the pepsin gets in the throat it causes inflammation and irritation. The thing with pepsin is based on early research it can lay dormant in the throat for 24-48 hours’ time. The problem with it being dormant is that pepsin can be reactivated by things more acidic coming in contact with it, that means if you eat/drink something that is more acidic it will reactivate the pepsin more. The thing worth noting is to avoid foods/drinks that have an acidity of lower than 5 pH (acidity scale). The point is if you avoid these foods/drinks with the lower pH level (higher acidity) that pepsin won’t be reactivated, and your throat can then properly heal. You can see in the chart below how the acidity effects the pepsin activity. You can read more about pepsin in my complete LPR guide.

Also if you want a diet plan that matches all of these criteria I recommend you check out my Wipeout Diet Plan which has been created to help stop LPR and all its symptoms.

Not only does an alkaline diet benefit this but it also means less reflux because of the much lower acid intake!

Related Posts –

LPR Diet – The First Steps

Natural LPR Remedies – For Further Remedies Advice and Guidance

What is the silent reflux diet?

The silent reflux diet is an alternative treatment that can provide relief from reflux symptoms through simply dietary changes. This diet is a lifestyle change that eliminates or limits trigger foods known to irritate your throat or weaken your esophageal muscles.

Unlike acid reflux or GERD, silent reflux (laryngopharyngeal reflux) can cause little or no symptoms until it has progressed to later stages. If you have been diagnosed with silent reflux, you may experience symptoms including:

The silent reflux diet eliminates foods that can aggravate reflux symptoms and relax muscles in your lower esophagus. These muscles, also known as the esophageal sphincter, are the gateway between your esophagus and stomach that prevents stomach acid and food from traveling backward. When it’s relaxed, the esophageal sphincter can’t close properly and causes reflux symptoms.

Paired with medication, dietary changes help prevent reflux symptoms and identify the trigger foods that can worsen your condition.

Foods to avoid

If you decide to pursue the silent reflux diet, doctors recommend eliminating high-fat foods, sweets, and acidic beverages.

Some foods to avoid include:

• whole-fat dairy products
• fried foods
• fatty cuts of meat
• caffeine
• alcohol
• sodas
• onions
• kiwi
• oranges
• limes
• lemons
• grapefruit
• pineapples
• tomatoes and tomato-based foods

It’s also important to avoid chocolate, mints, and spicy foods because they’re known to weaken the esophageal sphincter.

However, each trigger food can affect people differently. Pay close attention to what foods cause you more discomfort or worsen your upper endoscopy results.

Foods to eat

The silent reflux diet is similar to other balanced diets that are usually high in fiber, lean proteins, and vegetables. A 2004 study showed that increasing fiber and limiting salt in your diet can protect against reflux symptoms.