Acid reflux /heartburn is the burning sensation in the lower chest region due to the acidic contents of your stomach moving towards the esophagus. If a person is suffering from heartburn for more often than twice a weaek, we call it Gastroesophageal reflux disease (GERD). It is a chronic and common disorder across the globe (1).
If your lower esophageal sphincter (LES) is weak or damaged, it can cause acid reflux. Few other reasons for acid reflux are old age, lifestyle, eating habits, smoking, consumption of certain food and drinks, family history, obesity, and less physical activity (2).
Food such as citric fruits and high-fat food coffee and chocolate consumption reduces pressure on the LES. This increases sensory receptors in the esophagus, leading to increased secretion of gastric juice.
10 Foods That Can Cause Acid Reflux
1. Raw onion
Raw onions are one of the major ingredients seen in your salads. Onions are used in almost all spicy dishes. It is observed that people who consume more spicy food are generally considered to have more acidic problems.
A study has revealed the effects of onion on acid reflux and reflux symptoms in normal people and people having heartburn. Research data indicates that the onion is a potential long-lasting triggering agent for heartburn patients (3).
2. Carbonated Beverages and Soda
Carbonated beverages and soda have distinctive characteristics such as high acidic and carbonation that may increase gastroesophageal reflux disease (GERD). Reduced intake of carbonated drinks is recommended for patients with GERD.
Consumption of carbonated drinks and soda reduces the intraesophageal pH. This also leads to a temporary shrinkage in the lower esophageal sphincter. Evidence suggests that the people consuming carbonated drinks are likely to experience the heartburn during the night. It is recommended to avoid carbonated beverages if you are suffering from acid reflux (4).
3. Citrus juice
Citrus fruits are acidic in nature. Generally, people consuming citrus fruits like orange, grape, and pineapple are more prone to have increased heartburn symptoms. This is more when you consume them on an empty stomach.
A study reveals people with severe GERD have reported the consumption of more citrus fruits. In a survey of 400 people, around 70% experienced heartburn after the consumption of citric fruit juice (5). It's better to avoid citric acid-containing juices in an empty stomach. Instead, you can consume the whole fruit in your diet (6).
4. Caffeinated drinks
Caffeine is present in coffee, tea, and even in a few chocolates. Caffeine acts as an activator for the production of gastric juice. Some evidence also suggests that it relaxes the LES.
Though there is a lack of evidence to support caffeine can cause acid reflux, it may affect your pH balance when combined with other lifestyle factors. Try to reduce your daily intake of caffeine to get relief from acid reflux symptoms. (6)
5. Tobacco and alcohol
GERD symptoms are said to worsen by tobacco consumption; it is believed that it reduces the sphincter pressure. Studies indicated that people consuming 20 cigarettes would experience increased symptoms of GERD. If you are experiencing any acid reflux symptoms, better avoid intake of tobacco (7).
A study was conducted to see the effects of alcohol consumption on acid reflux. In a comparative study between patients with GERD symptoms consuming alcohol and nonalcoholic patients, it was seen that in alcoholic patients, the esophageal pH was reduced. Consumption of alcohol is said to lower the intraesophageal pH. Results revealed that alcohol causes a significant rise in acid reflux.
Henceforth it is proven that alcohol and tobacco can cause heartburn and reduce sphincter pressure (6).
6. Chocolates
Cocoa present in the chocolates can raise the serotonin, which helps in the relaxation of the esophageal sphincter leading to the rise of gastric acid. Caffeine and bromine present in the chocolates are also said to raise the acid reflux.
In a study, researchers monitored the relationship between the intake of chocolate and increased esophageal acid exposure. Results revealed that chocolates cause a significant rise in acid reflux.
Hence in the studies, it clearly mentions that chocolate will significantly raise the acid reflux (8).
7. Spicy foods
Generally, if you are having heartburn, you will be affected by hot spices such as black pepper, chili, red pepper, and sauces. People who consume dried garlic and onions also experience more frequent heartburn.
Capsaicin is present in red pepper, black pepper, and chili. Capsaicin slows the rate of metabolism; hence the food is in the intestine for a longer time leading to heartburn.
Consumption of spicy food would irritate the esophagus, which is already weak or damaged in GERD patients (9). Hence it is better to avoid spicy food if you are a GERD patient or having acid reflux symptoms very often (10).
8. High-fat foods
Fried and fatty food can cause heartburn; these food items also cause LES relaxation and allow more gastric juice secretion into the esophagus. The digestion process of fried and fatty food takes a long time.
Consuming high-fat foods can increase your risk if you are facing acidic reflux symptoms. Avoid consuming such food, especially closer to
bedtime because you might experience heartburn at night.
Few high-fat foods are;
- Fast foods such as pizza, fries, nuggets, onion rings, sauces, and noodles
- Dairy products such as processed cheese, cheese cream, whip cream, whole milk, and butter, ice cream
- Meat products such as beef, lamb, or pork
- Fried products such as potato chips, banana chips, etc (11).
9. Mint
Peppermint has a soothing effect on the gut, but it can be tricky for those with acid reflux. Peppermint relaxes the gut, which releases more gastric juice, which causes the symptoms of acid reflux.
When consumed in high quantities, it can relax the LES, a muscular flap between the esophagus and stomach, in GERD patients. This process leads to the triggering of acid reflux.
Antacids dissolve the peppermint very quickly and increase the risk of acid reflux. Avoid peppermints when you are on antacids (12)
10. Tomatoes
Tomatoes have healthy lycopene present in it, which is very nutritious. Tomatoes are highly acidic in nature and have ten different types of acids, namely malic, citric, ascorbic, and oxalic acid.
Malic acid and citric acid present in the tomato trigger the heartburn. When you consume tomatoes or tomato-based products, the stomach produces gastric juice to break down the food.
Some people produce more gastric juice, the overflow of gastric juice into the esophagus causes the heartburn. Tomatoes can be chronic for people suffering from GERD. It's better to avoid tomatoes for people who are suffering from acid reflux (13).
Final Words
Though insufficient data is available to explain the correlation between dietary behavior and GERD, some dietary factors are still considered first-line treatment. If you are facing acid reflux issues or GERD and have heartburn problems try avoiding these foods.
Follow a healthy diet by consuming healthy vegetables and drinking sufficient amounts of water. Keep a record of your diet to understand the triggering factors of acid reflux and foods that reduce the symptoms.
Discuss with your doctor if you are experiencing severe symptoms. A health professional can recommend medications suitable for your condition. When these diet and lifestyle modifications are combined with medications, you get faster results.