6 Common Foods That Could Be Making Your Heartburn Worse
Acid reflux can feel impossible to manage when the burning, bloating, and discomfort seem to strike after every meal.
While medications and antacids may offer short-term relief, they don’t address the root cause—or prevent symptoms from returning. The good news is that what you eat plays a major role in controlling reflux.
By avoiding a few common trigger foods, you can significantly reduce flare-ups and give your digestive system a chance to heal. Here are 6 foods most likely to worsen acid reflux—and why cutting back on them can make such a difference.
1. Fatty & Fried Foods
Greasy foods like fried chicken, French fries, and creamy sauces are some of the biggest acid reflux triggers.
They take longer to digest and relax the lower esophageal sphincter (LES), the muscle that keeps stomach acid where it belongs. When the LES weakens, acid can travel up into the esophagus, causing heartburn and irritation.
Reducing your intake of fried or high-fat foods can improve digestion and help prevent those uncomfortable reflux flare-ups after meals.
2. Spicy Foods
Chili peppers, hot sauces, curries, and other spicy dishes can irritate the sensitive lining of the esophagus.
Spicy foods are known to increase acid production, which can worsen heartburn and discomfort, especially if eaten on an empty stomach.
If you notice your reflux flares after a spicy meal, try using milder spices and herbs for flavor instead. Avoiding heavily spiced dishes is often an easy first step to reducing the burning sensation of acid reflux.
3. Citrus Fruits & Juices
Oranges, lemons, grapefruits, and their juices are highly acidic. While healthy in many ways, their acidity can irritate the esophagus and cause a surge in reflux symptoms.
Drinking orange juice on an empty stomach or eating citrus late at night can be especially problematic.
If you enjoy fruit, consider switching to lower-acid options like bananas, apples, or melons. Keeping citrus to a minimum can help reduce irritation and give your digestive system a break.
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4. Tomatoes & Tomato Products
Tomatoes, pizza sauce, pasta sauces, and even ketchup are all high in natural acids that can increase reflux symptoms.
Many people experience heartburn after eating tomato-based meals like pasta or chili because the acidity irritates the esophagus. Cooking tomatoes doesn’t reduce their acidity, so even cooked sauces can be a trigger.
If you’re prone to reflux, try using creamy or herb-based sauces instead of tomato ones, or pair tomato dishes with plenty of alkaline vegetables.
5. Caffeine & Carbonated Beverages
Coffee, soda, energy drinks, and even sparkling water can make acid reflux worse. Caffeine relaxes the LES, allowing stomach acid to escape, while carbonated drinks add gas and pressure that push acid upward.
If mornings are tough without coffee, try switching to herbal tea or a low-acid decaf option.
Avoiding carbonated sodas, especially on an empty stomach, can also help reduce bloating and prevent the uncomfortable burning sensation of reflux.
6. Chocolate
Chocolate contains both caffeine and fat, a combination that can easily worsen acid reflux. It also contains a compound called theobromine, which relaxes the LES and increases the chance of acid flowing into the esophagus.
Dark chocolate, while healthier in some ways, is often more acidic than milk chocolate and can still trigger symptoms.
If you’re a chocolate lover, try limiting portions or replacing it with naturally sweet alternatives like berries or yogurt-based desserts.
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Research
1. Heidarzadeh-Esfahani, N., Pourmasoumi, M., Morshedzadeh, N., Barati-Boldaji, R., & Saneei, P. (2021). Dietary intake in relation to the risk of reflux disease: A systematic review. Foods, 10(9), 2205. https://doi.org/10.3390/foods10092205
2. Newberry, C., Lynch, K., & Bruce, D. (2019). The role of diet in the development and management of gastroesophageal reflux disease: Why we feel the burn. Journal of Thoracic Disease, 11(S12), S1594–S1601. https://doi.org/10.21037/jtd.2019.06.42
3. Li, X., He, L., Wang, J., & Huang, J. (2023). Differences in dietary and lifestyle triggers in non-erosive vs. erosive reflux disease: A cross-sectional analysis. Nutrients, 15(15), 3400. https://doi.org/10.3390/nu15153400
4. Harvard Health Publishing. (2023). GERD diet: Foods to avoid to reduce acid reflux. Harvard Medical School. https://www.health.harvard.edu/diseases-and-conditions/gerd-diet-foods-to-avoid-to-reduce-acid-reflux
5. Cleveland Clinic. (2025). These food types could be causing your heartburn. Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/heartburn-foods-to-avoid
6. Healthline Editorial Team. (2023). Acid reflux and GERD diet restrictions. Healthline. https://www.healthline.com/health/gerd-acid-reflux/diet-restrictions