Over 22 million Americans suffer with heartburn every day. Sometimes heartburn is a sign of a more serious condition, like acid reflux or gastroesophageal reflux disease (GERD.) In each case, stomach acid seeps into the esophagus during digestion. If the lower esophageal sphincter doesn’t close correctly, it allows acid to travel back up, causing a burning sensation. The symptoms are exacerbated by any condition that places pressure on the stomach, such as pregnancy, obesity, or constipation.
Spice and acidic foods can trigger heartburn and increase the damage from acid. Avoiding heartburn triggers doesn’t mean you can’t enjoy rich flavors in your diet, however. Here are some common heartburn triggering foods, and alternatives:
Heartburn Triggering Foods and Alternatives
Tomato Sauce
Tomatoes are an acidic fruit, and during the cooking process, the acid is released. If you just can’t give up tomato’s tangy, delicious goodness, consider adding shredded carrot or a little baking soda to neutralize the acid. Alternatives include pesto, or olive oil with parsley and oregano for an Italian flair without the burn.
Citrus Fruits
Citric acid is derived from fruits like oranges, grapefruit, lemons, and tangerines. Acid, of course, can increase discomfort from acid reflux or GERD. Instead, snack on melon, berries, or other less-acidic fruits.
Fried Foods and Dairy
Heavy, fatty, greasy foods can slow down the digestive process, making it more likely that acid can work its way up through the LES and into the esophagus. Whole fat milk and dairy products can also create a slowdown in digestion. Opt for reduced-fat dairy options, and grilled, baked, poached or roasted versions of fried foods.
Spicy Foods
Spicy foods like garlic, onions, and peppers really cause a hot time in the stomach. As tasty as a good bowl of spicy chili can be, the consequences can be unpleasant. Alternatives include flavorful but less-spicy herbs like cilantro, rosemary, ginger, and thyme. Instead of using fresh or whole garlic and onions, try the dehydrated versions, or substitute parsley, dill, or basil.
Coffee
Many coffee drinkers are self-avowed addicts, making it a difficult drink to give up. Unfortunately the caffeine and acids in coffee can be problematic. Try a cup of black tea, or even decaffeinated coffee, which may have less of an effect.
Alcohol
Alcoholic drinks relax the esophageal sphincter, contributing to heartburn. If you wish to indulge, do so carefully by avoiding citrus based drinks and carbonated mixers, and drinking a lower proof alcohol to reduce the symptoms.
Often, dietary changes can relieve heartburn symptoms. If not, talk to your doctor about medications that may help control acid production.
FAQs
Foods That May Cause Heartburn
- 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.
We know many spicy dishes contain capsaicin, a compound found in chilies. Capsaicin is thought to slow the rate of digestion, leaving food sitting for longer in your stomach which is more likely to lead to heartburn symptoms. Cayenne, curry powder, cloves, and black pepper can cause acid reflux2.
What food can you eat to stop heartburn? ›
Foods That Can Help Heartburn
- Gum. Chewing gum in moderation can ease symptoms of heartburn. ...
- Healthy Fats. Healthy fats can help you reduce heartburn symptoms. ...
- Honey. Honey has a few benefits, including acid reflux management. ...
- Low-Fat and Nonfat Dairy Products. ...
- Non-Citrus Fruits. ...
- Poultry and Seafood. ...
- Vegetables. ...
- Whole Grains.
Herbal teas (chamomile, licorice, and ginger), low fat milk, plant-based milk (oat, flax, or almond milk), smoothies, coconut water, and nonacidic juices (cucumber, carrot, and aloe vera) may help you manage acid reflux symptoms. Remember to opt for unsweetened and noncarbonated drinks.
Do eggs cause heartburn? ›
Egg whites are a versatile food that can be prepared in a variety of ways – from savoury meals to tasty desserts. Low in fat, egg whites are easier to digest, so they may be less likely to trigger your GERD. However, egg yolks are high in fat, so may increase your chances of getting acid reflux.
What's the worst drink for acid reflux? ›
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.
Does drinking water help heartburn? ›
First, water can help to dilute stomach acid and make it less irritating to the esophagus. This can reduce the burning sensation in the chest that is characteristic of heartburn. In addition, drinking water can help to flush stomach acid back down into the stomach, where it belongs.
Can peanut butter cause heartburn? ›
Peanut butter is not generally a common trigger food for acid reflux, and those with GERD may want to include it as a source of monounsaturated fat. A person can eat peanut butter in moderation as part of a balanced diet. If people find that peanut butter triggers acid reflux, they may need to limit or avoid it.
Why does everything I eat suddenly give me heartburn? ›
If it feels like everything you eat is giving you heartburn, you should consult with a doctor. It could be related to diet, pregnancy, or aging. But it may also be due to medications you take or an underlying condition like GERD. Heartburn is an uncomfortable, burning pain in your chest and throat.
What foods soak up stomach acid? ›
Beans, peas, and lentils — Along with being good sources of fiber, beans, peas, and lentils also provide protein, vitamins and minerals. Nuts and seeds — Many nuts and seeds provide fiber and nutrients and may help absorb stomach acid. Almonds, peanuts, chia, pomegranate, and flaxseeds are all healthy choices.
How to Treat Acid Reflux Naturally
- Drink diluted baking soda. Also known as sodium bicarbonate or bicarbonate of soda, baking can help alleviate symptoms of acid reflux. ...
- Drink diluted lemon juice or apple cider vinegar. ...
- Drink a glass of milk. ...
- Chew some gum. ...
- Enjoy ginger root in soups, smoothies or tea. ...
- Take Iberogast®
Baking soda (sodium bicarbonate)
Baking soda can quickly neutralize stomach acid and relieve indigestion, bloating, and gas after eating. For this remedy, add 1/2 teaspoon (tsp) of baking soda to 4 ounces (oz) of warm water and drink. Sodium bicarbonate is generally safe and nontoxic.
What to drink first thing in the morning for acid reflux? ›
Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
What is the best fast relief for heartburn? ›
Antacids. The oldest and best-known medicines for treating heartburn, they have remained popular because they're fast-acting, inexpensive, available without a prescription, and are safe for most people when used as directed. Maalox, Mylanta, Rolaids, and Tums are examples.
How do I stop heartburn asap? ›
Once acid reflux starts, you can use over-the-counter medications like antacids or H2 blockers to stop the symptoms fast. Home remedies like drinking milk or eating a banana may help relieve heartburn symptoms. If medications don't relieve heartburn, and the pain is very severe, you may need to get medical care.
Citrus Fruits
