The 6 Types of Foods To Avoid With Acid Reflux
Acid reflux happens when stomach acid rises up into the esophagus. While a little reflux now and then is not that much of a problem, frequent episodes might point to something more serious: Gastroesophageal Reflux Disease (GERD).
GERD isn’t just a fancy term for chronic heartburn. It’s a condition where acid reflux happens frequently enough to cause damage to the esophagus.
Left untreated, GERD can lead to complications like esophagitis or even Barrett’s esophagus.
So, what actually triggers GERD? The culprit is your lower esophageal sphincter (LES), a muscle that acts as a gatekeeper between the esophagus and stomach.
This muscle opens and closes for food, to keep stomach acid where it belongs. But when it weakens or relaxes too much, acid can splash up, triggering those all-too-familiar symptoms.
Why Avoid Certain Foods?
Why should you care about what you eat? Simple: certain foods make the LES work incorrectly.
Others cause the acid in the stomach to rise or irritate the already inflamed esophagus. If you’ve got GERD or frequent reflux, knowing which foods to avoid is the first step to managing symptoms and keeping that burn at bay.
1. Foods High in Fat
High-fat foods are a common trigger for acid reflux. Fat slows digestion, meaning food hangs out in the stomach longer. The longer it stays, the greater the chance for acid to escape back into the esophagus. Additionally, fatty foods relax the LES, making it easier for acid to escape.
Examples:
- Fried foods: French fries, fried chicken, and other deep-fried options are particularly harmful.
- Fast food: Burgers, fries, and other high-fat, processed meals often trigger reflux.
- Fatty meats: Bacon, sausage, and heavily marbled cuts of meat contribute to reflux.
- Full-fat dairy products: Whole milk, cheese, and butter can worsen symptoms.
Alternatives:
Opt for leaner proteins like grilled chicken, turkey, or fish. Baked, roasted, or grilled; skip the frying. For dairy, go for low-fat or plant-based options to reduce fat without sacrificing flavor.
2. Spicy Foods
Spicy foods are notorious for irritating the lining of the esophagus, which is already sensitive in people with acid reflux. The heat from spices like chili powder and black pepper can irritate the esophageal lining, already inflamed from reflux, and make that burn feel much worse.
Examples:
- Chili powder
- Black pepper
- Hot sauces
Alternatives:
Replace spicy ingredients with herbs like basil, oregano, or parsley. These provide flavor without the irritation.
3. Acidic Foods
Acidic foods are a major culprit for reflux, ramping up stomach acid and irritating the esophagus as they climb back up. That’s why tomato-based products and citrus fruits are such common triggers.
Examples:
- Tomatoes and tomato-based products: Marinara sauce, salsa, and ketchup can lead to heartburn.
- Citrus fruits: Oranges, grapefruits, and lemons are particularly acidic.
Alternatives:
Choose non-citrus fruits such as bananas, melons, and apples. For sauces, try vegetable-based options like roasted red pepper sauce or creamy avocado dips. They’re just as tasty but with less acidity.
4. Chocolate and Caffeine
Many enjoy eating chocolates and drinking coffee, but they’re not good for acid reflux. Both chocolate and caffeine relax the LES muscle, making it easier for acid to travel into the esophagus. Plus, chocolate contains theobromine, a compound that exacerbates acid reflux symptoms.
Examples:
- Chocolate: The darker the chocolate, the more theobromine it contains.
- Coffee and tea: Particularly caffeinated versions.
Alternatives:
Choose herbal teas like chamomile or ginger, both known for their soothing effects. For coffee lovers, opt for decaf or low-acid varieties to lessen the impact on the LES.
5. Carbonated Beverages and Alcohol
Carbonated drinks and alcohol both contribute to acid reflux by relaxing the LES and increasing the amount of gas in the stomach, leading to bloating and pressure that pushes acid upward.
Examples:
- Sodas
- Beer
- Wine
Alternatives:
Stick to still water or herbal teas for a safer choice. If you do drink alcohol, moderation is key. Wine or beer are generally less acidic than cocktails, though still problematic for some.
6. Peppermint
Although peppermint is often touted as a remedy for digestive issues, it can actually trigger acid reflux. Peppermint relaxes the LES, making it easier for stomach acid to flow back into the esophagus.
Alternatives:
Try ginger tea or chamomile as a soothing, reflux-friendly alternative.
Do Probiotics Help with Acid Reflux?
Are probiotics effective for acid reflux? Probiotics, the "good" bacteria found in foods, drinks, or supplements like Balance ONE probiotic, can do wonders for the gut. They help to keep the digestive system balanced and may offer relief for conditions like acid reflux.
These beneficial bacteria work against acid reflux by promoting a healthy gut environment that balances stomach acid and soothes reflux symptoms.
While there’s more research to be done, early studies show promise: probiotics may help to manage GERD symptoms by improving digestion and reducing the intensity of reflux episodes.
Let’s break down the key strains that make a difference.
Lactobacillus Strains
Lactobacillus strains are some of the most popular probiotics for acid reflux relief. You’ll find them in yogurt, sauerkraut, kimchi, and fermented soy products. These strains—like L. acidophilus, L. gasseri, and L. reuteri—help to reduce stomach acid and improve overall digestion.
Bifidobacterium Strains
Strains like B. lactis help to protect the stomach lining from acid. You’ll often find these in fermented milk products like kefir. Not only do they help with GERD, but they also tackle constipation and irritable bowel syndrome, making them a great multi-purpose probiotic.
How Bad is Late-Night Eating for Acid Reflux?
Late-night snacks? Not a good idea if you’re prone to reflux. When you eat right before bed, gravity works against you. Lying down makes it easier for stomach acid to slip back up into the esophagus, making the symptoms worse. If late-night heartburn is a problem, meal timing might be your fix.
Tips:
- Eat smaller, more frequent meals throughout the day.
- Avoid eating 2-3 hours before bed.
- Elevate your head while sleeping to keep acid where it belongs.
Additional Tips for Managing Acid Reflux Naturally
- Portion control: Large meals equal more pressure on the stomach, which means more reflux. Keep meals smaller to minimize symptoms.
- Eat slowly: Give the stomach time to digest. Chew thoroughly to reduce acid production.
- Stay upright after meals: Avoid lying down immediately after eating to prevent acid from backing up into the esophagus.
Final Thoughts
Managing acid reflux starts with understanding triggers, whether it's the food you eat or the timing of meals.
Avoid foods that weaken the esophageal sphincter or increase stomach acid, and you’ll see a big difference. Probiotics, with their gut-balancing benefits, may offer extra support in preventing reflux episodes.
Combine these strategies with lifestyle changes, and you're on your way to controlling, or even preventing, future flare-ups.
Probiotics for Acid Reflux
Probiotic bacteria have been shown to reduce the symptoms of acid reflux. Don't have the time to make your own probiotic foods? No problem! Probiotic supplements are a convenient way to get the same benefits.
Our probiotic uses time-release tablets to get its probiotic bacteria safely to your intestines, just where you need them.
Then it delivers its bacteria slowly over 8-10 hours, meaning that you can take it any time of day.
Our customers have seen dramatic improvements in conditions like IBS, acid reflux, Candida, heartburn, and more.
Here are a few key features of our probiotic:
- Time-release tablets that deliver 15 times more bacteria past stomach acid, when compared to regular probiotic capsules.
- Probiotic bacteria are released slowly over 8-10 hours.
- 12 probiotic strains chosen for their effect on gut health and immunity.
- 15 billion CFUs of probiotic bacteria.
- 60 tablets per bottle (enough for 2 months).
- Free of nuts, dairy, gluten, soy. Non-GMO and vegan. Made in the USA.
