Foods That Bring on Acid Reflux and Heartburn
The oesophagus (food pipe) is protected from stomach acid by the lower oesophageal sphincter (LES). This is a muscular tube, situated between the oesophagus and the stomach, that serves as a valve. It allows food to enter the stomach before contracting to prevent the food – and stomach acid the body uses to digest food – from going back up the oesophagus. If the LES is not functioning properly, food and stomach acid can return upward through the loosened LES, resulting in acid reflux and heartburn symptoms.
Foods That May Cause Acid Reflux
Foods frequently identified as heartburn triggers can relax the LES, delaying the breakdown of food and allowing it to remain in the stomach for longer.
The most problematic foods contain high levels of fat, salt, or spices. This can include fried dishes, fast food, pizza, potato chips, pepper (white, black, and cayenne), chilli powder, fatty meats, like sausage and bacon, and cheese. Other foods that can cause acid reflux include sauces made with tomatoes, citrus fruits, chocolate, peppermint, and carbonated drinks.
Moderation is key as many people may not be able to eliminate these foods completely. To avoid problems when you lay down at night, try to avoid eating food late at night or just before bed. Also, eating smaller, more frequent meals is better than larger, heavier ones. Late-night snacks should also be avoided.
Foods that Lower the Risk of Acid Reflux
The good news is that there are various foods we can eat that help to avoid acid reflux. These foods can be grouped into three categories.
* Alkaline Foods *
Foods are classified according to their acidity levels on a ‘pH scale’. Low-pH foods are acidic and more likely to cause reflux. High-pH foods are more alkaline and can reduce the effects of strong stomach acid. High alkaline foods include melon, bananas, certain nuts (including almonds and chestnuts), cauliflower, and fennel.
* Milk *
Dairy is frequently thought to relieve heartburn. However, it is important to remember that there are generally three types of milk: skimmed or non-fat milk, whole milk typically containing 2% fat, and higher fat milk typically containing more than 3% fat. Although the fat in milk can exacerbate acid reflux, skimmed or non-fat milk can relieve heartburn by providing a temporary barrier between the stomach’s acidic contents and the oesophageal lining. Fat-free yoghurt has the same calming property as non-fat milk and also contains probiotics, which are gut-friendly bacteria that aid in digestion.
* Apple Vinegar *
Many reflux sufferers claim that drinking apple cider vinegar helps with acid reflux, although there isn’t enough research evidence to support this claim conclusively. As apple vinegar is a strong acid that might irritate the oesophagus, you should never consume it in large quantities. Instead, mix a few drops with food, or with warm water and sip it during meals.
References and Further Reading
MedicalNewsToday (2023). Foods to eat, and foods to avoid with GERD and acid reflux, https://www.medicalnewstoday.com/articles/314690, written by Zia Sherrell, MPH, updated on December 21, 2023
Surdea-Blaga, T., et al. (2019). Food and Gastroesophageal Reflux Disease, Current Medicinal Chemistry, Volume 26, Number 19, pp. 3497-3511
