Foods That Cause Heartburn: 15 Items to Avoid and Alternatives

Heartburn can turn a good meal into an uncomfortable experience, and certain foods are often the culprits. From coffee and alcohol to citrus fruits and fried dishes, many everyday favorites relax the lower esophageal sphincter or elevate stomach acid, leading to that burning sensation. But swapping these triggers for gentler options doesn’t mean sacrificing flavor. Grasping which items to avoid—and what to enjoy instead—can make all the difference in keeping discomfort at bay.

Coffee & Caffeinated Drinks

Coffee and caffeinated drinks are common culprits behind heartburn, especially for those prone to acid reflux. Caffeinated beverages like coffee, tea, and soda relax the lower esophageal sphincter, allowing stomach acid to escape and irritate the throat. Even decaf coffee can trigger discomfort due to its natural acidity.

Energy drinks and some sodas worsen symptoms through enhancing stomach acid production. For people with GERD or frequent heartburn, cutting back on caffeine helps. Swapping coffee for herbal teas like chamomile or ginger reduces irritation.

Another tip: avoid drinking caffeinated drinks on an empty stomach, as this increases acid exposure. Small sips and moderation also lessen flare-ups. Opting for cold brew coffee, which is less acidic, might ease symptoms for some.

Staying hydrated with water dilutes stomach acid, offering relief. Understanding acid reflux triggers can further help in managing your symptoms effectively.

Alcohol (Beer, Wine, Liquor)

Alcohol weakens the muscle that keeps stomach acid from rising, making heartburn more likely.

It also triggers the stomach to produce extra acid, which can lead to discomfort.

Beer, wine, and liquor each contribute to reflux in different ways, but all increase the risk.

Relaxes Esophageal Sphincter

Because the lower esophageal sphincter acts as a barrier to keep stomach acid from rising, anything that weakens it, like alcohol, can lead to heartburn. Alcohol relaxes this muscle, making it easier for acid to splash back up.

Beer and wine are especially problematic because they combine alcohol with carbonation, which further irritates the esophagus. Liquor with high alcohol content, like whiskey or vodka, weakens the sphincter faster than lighter drinks.

Studies show drinking more than seven alcoholic beverages a week nearly doubles reflux symptoms. Nighttime drinking makes it worse since lying down lets acid flow more easily.

Cutting back or avoiding alcohol before bed can help. Opting for non-carbonated, lower-proof drinks might also reduce irritation while still allowing occasional enjoyment.

Increases Stomach Acid Production

Beyond relaxing the esophageal sphincter, alcohol also ramps up stomach acid production, creating a double whammy for heartburn sufferers. Beer, wine, and liquor trigger histamine release in stomach cells, elevating acid in the stomach through 50-100% within an hour.

Stronger drinks (15%+ alcohol) cause even higher spikes, while nighttime drinking triples acid reflux risk for GERD patients.

1. Beer & Wine: Increase stomach acid by nearly double compared to water, with carbonation adding pressure.
2. Liquor: High-proof spirits like whiskey or vodka provoke intense acid secretion, worsening burning sensations.
3. Chronic Use: Heavy drinking damages stomach lining in 70% of cases, leading to long-term hyperacidity.

Swapping to low-acid mocktails or limiting intake to 1 drink with food can reduce flare-ups. Hydrating between sips also helps dilute excess acid.

Chocolate

Though many enjoy chocolate as a sweet treat, it can be a common trigger for heartburn. Chocolate contains caffeine and theobromine, which relax the lower esophageal sphincter, allowing stomach acid to rise and cause reflux. Its high-fat content also slows digestion, keeping acidic foods in the stomach longer and increasing discomfort.

Dark chocolate, with more cocoa, tends to worsen symptoms compared to milk chocolate. Even white chocolate, though caffeine-free, can still provoke heartburn due to its fat content.

For those prone to reflux, alternatives like carob or low-fat, non-citrus snacks might help avoid discomfort. Moderation is key, as smaller portions reduce the risk of triggering symptoms while still allowing occasional indulgence.

Citrus Fruits & Juices

Citrus fruits and juices are high in acid, which can directly irritate the esophagus and worsen heartburn. They also relax the lower esophageal sphincter, making it easier for stomach acid to rise up. Additionally, citrus stimulates the stomach to produce even more acid, increasing discomfort for those prone to reflux. Beyond just causing discomfort, frequent consumption of highly acidic fruits like citrus can lead to dental erosion, damaging tooth enamel over time.

High Acid Content

Whenever stomach acid flows back up into the esophagus, high-acid foods like citrus fruits and juices can make the problem worse. Citrus fruits, including oranges, lemons, and grapefruits, contain citric acid that irritates the esophagus and triggers acid reflux.

Pineapple juice and tomato-based products share similar acidity, elevating stomach acid production and reflux risks. Even apple cider vinegar, despite its health benefits, can aggravate symptoms whenever consumed undiluted.

1. Swap citrus juices for low-acid alternatives like pear or watermelon juice.
2. Limit tomato-based sauces—opt for creamy or pesto-based options instead.
3. Dilute acidic ingredients (e.g., mixing vinegar with water) to reduce irritation.

Understanding how high-acid foods affect digestion helps manage heartburn effectively without sacrificing flavor. Small adjustments can make a big difference in comfort.

Relaxes Esophageal Sphincter

Because citrus fruits and juices are a common part of many diets, their impact on the lower esophageal sphincter (LES) often goes unnoticed. Oranges, lemons, grapefruits, and limes contain high acidity, which weakens the LES and can aggravate acid reflux.

Pineapple juice, though less acidic, contains bromelain, an enzyme that might relax the sphincter further. Even kiwi and tomato juice, with moderate acidity, contribute to LES relaxation, increasing discomfort for those with gastroesophageal reflux disease (GERD).

Switching to low-acid alternatives like bananas or melons can reduce reflux risk through a 40% decrease. For those prone to heartburn, avoiding citrus-heavy meals and opting for gentler options helps maintain LES function and minimizes symptoms.

Small dietary adjustments make a big difference in managing GERD.

Increases Stomach Acid

Though they’re packed with vitamin C, oranges, lemons, and other citrus fruits come with a downside for people prone to heartburn. Their high citric acid content stimulates excess stomach acid, which can splash into the esophagus and trigger discomfort.

Even seemingly healthy options like pineapple or tomato juice—though not citrus—rank high on the acidity scale, worsening reflux symptoms. For those sensitive to acid, foods like grapefruit or kiwi might also relax the lower esophageal sphincter, creating a double whammy of irritation.

1. Citrus Juices: Orange, lemon, and grapefruit juices are acidic (pH 2-3), directly increasing stomach acid production.
2. Tomato-Based Products: Despite being non-citrus, tomatoes and their juices (pH ~4.3) irritate the esophageal lining.
3. Pineapple & Kiwi: Their enzymes and low pH (3-4) can trigger reflux through overstimulating acid secretion.

Swapping these for low-acid alternatives like melons or bananas could help.

Tomatoes & Tomato-Based Products

Tomatoes and tomato-based products are frequent culprits behind heartburn, thanks to their natural acids. They contain malic and citric acid, which raise stomach acidity and trigger reflux.

Common offenders include tomato sauce, marinara sauce, ketchup, and salsa, often found in dishes like pizza and pasta. Even cooked tomatoes, though slightly less acidic, can still cause discomfort for those prone to heartburn.

For those seeking alternatives, pesto or olive oil-based sauces provide flavorful swaps without the acidity. Reducing portion sizes or pairing tomato products with low-acid foods might also help.

Grasping these triggers enables individuals to make informed choices, minimizing discomfort while enjoying meals. Small adjustments can make a big difference in managing heartburn symptoms effectively.

Fried & Fatty Foods (French Fries, Bacon, Fast Food)

Fried and fatty foods, from crispy french fries to greasy fast food burgers, are notorious for triggering heartburn through slowing digestion and increasing stomach pressure. These fried foods delay stomach emptying, allowing acid more time to reflux into the esophagus. Processed foods and hidden triggers often contain additives and preservatives that can exacerbate reflux symptoms. High-fat meals like bacon or fast food also weaken the lower esophageal sphincter, making heartburn symptoms more likely. 1. Slow Digestion: Fatty foods take longer to decompose, keeping the stomach full and increasing pressure. 2. Acid Stimulation: Excess fat triggers more stomach acid production, worsening reflux. 3. LES Weakening: Greasy meals relax the valve separating the stomach and esophagus, letting acid escape. Opting for grilled or baked alternatives reduces fat intake and minimizes heartburn triggers, offering relief without sacrificing flavor.

Spicy Foods (Chili Peppers, Hot Sauces)

While many people enjoy the kick of spicy foods, dishes loaded with chili peppers or hot sauces can be a major trigger for heartburn. The compound capsaicin, found in these ingredients, irritates the esophagus and slows digestion, increasing pressure in the stomach and raising the risk of reflux. For those prone to acid issues, even moderate spice levels can lead to discomfort.

Opting for milder seasonings like basil or oregano can add flavor without worsening reflux. Avoiding spicy meals close to bedtime also reduces nighttime symptoms. Small adjustments help manage heartburn while still enjoying lively tastes.

Onions & Garlic

Onions and garlic can relax the esophageal sphincter, making it easier for stomach acid to escape and trigger heartburn.

They also stimulate acid production, which might worsen discomfort for those prone to reflux.

For a gentler option, herbs like basil or oregano can add flavor without the same irritation.

Relaxes Esophageal Sphincter

Because they’re packed with flavor, onions and garlic are staples in many dishes, but for some people, they come with an unwelcome side effect: heartburn.

These ingredients can relax the lower esophageal sphincter (LES), a muscle that keeps stomach acid from flowing back up. For those with gastroesophageal reflux disease (GERD) or chronic acid reflux, this can trigger discomfort.

1. Raw onions and garlic contain compounds that weaken LES pressure through a reduction of 15-20%, increasing reflux risk via a rise of 30-50%.
2. Cooking reduces the impact—onions lose 60% of their FODMAPs, making them gentler on the LES.
3. Try alternatives like chives or leeks, which add flavor without the same sphincter-relaxing effects.

Small swaps or cooking methods can help enjoy these flavors without the burn.

Increases Stomach Acid

Though they add bold flavor to meals, raw onions and garlic don’t just relax the lower esophageal sphincter—they also ramp up stomach acid production. Onions contain fermentable fibers that cause acid buildup, increasing pressure in the stomach and irritating the stomach lining.

Garlic stimulates excess acid secretion, worsening reflux for sensitive individuals. Studies show raw onions can spike reflux episodes through 70% compared to milder options. While cooked versions might be gentler, they still trigger symptoms for some.

The combination of relaxed muscles and heightened acid creates a double threat for heartburn sufferers. Those prone to discomfort should monitor their tolerance, as even small amounts can disrupt digestion. Identifying personal triggers helps manage symptoms without sacrificing flavor entirely.

Substitute With Herbs

For those who love bold flavors but struggle with heartburn, swapping onions and garlic for herbs can make meals enjoyable without discomfort. A registered dietitian often recommends these flavorful alternatives to reduce acid reflux triggers while keeping dishes delicious.

Here are three simple swaps to try:

1. Replace raw onions with fresh chives or parsley for a mild, invigorating bite.
2. Use fennel or celery seed instead of garlic in soups and stews for a savory depth without the burn.
3. Sip ginger tea or add grated ginger to dressings for a warming, soothing effect.

These herbal substitutes not only ease digestion but also add complexity to meals.

Experimenting with herbs like basil or thyme can elevate dishes while keeping heartburn at bay.

High-Fat Dairy (Whole Milk, Ice Cream, Cheese)

High-fat dairy products, including whole milk, ice cream, and cheese, can be tough on digestion and often trigger heartburn. Their high fat content slows stomach emptying, raising pressure and allowing acid to splash back into the esophagus. Aged cheeses like cheddar or Parmesan are especially problematic due to their fat concentration, which weakens the lower esophageal sphincter (LES). For those prone to acid reflux, swapping full-fat dairy for low-fat versions or plant-based alternatives like almond or oat milk can ease symptoms without sacrificing nutrition.

Choosing lighter options helps reduce nighttime reflux episodes while keeping meals enjoyable.

Mint & Peppermint

While mint and peppermint are often praised for soothing digestion, they can actually make heartburn worse. These herbs relax the lower esophageal sphincter (LES), letting stomach acid creep up and trigger symptoms of reflux.

Studies show peppermint tea worsens GERD in 70% of patients, and even mint-flavored gums or candies can cause flare-ups within minutes.

To avoid eating mint without sacrificing digestive comfort, consider these alternatives:

1. Switch to ginger tea—it soothes the stomach without relaxing the LES.
2. Opt for chamomile—a gentle option that reduces acid production.
3. Skip minty desserts—try fruit-based treats instead.

For those prone to reflux, identifying mint’s concealed triggers—like in toothpaste or breath mints—can make a significant difference. Small swaps help manage discomfort while keeping flavors enjoyable.

Carbonated Drinks (Soda, Sparkling Water)

Carbonated drinks, including soda and sparkling water, could appear invigorating, but they frequently bring an unwelcome side effect: heartburn. The bubbles in these beverages expand the stomach, increasing pressure and forcing acid into the esophagus. Sodas often contain citric or phosphoric acid, further irritating the digestive tract. Even plain sparkling water can trigger discomfort due to its carbonation. To avoid heartburn, replacing fizzy drinks with still water or herbal tea is a smarter choice.

Choosing alternatives helps reduce reflux risk while keeping the stomach calm. Small changes make a big difference in managing symptoms.

Processed Meats (Sausages, Deli Meats)

Processed meats could be a quick meal fix, but they often come with a side of heartburn. Many favorite foods like sausages, deli meats, and bacon are packed with nitrates, preservatives, and high fat levels, which slow digestion and irritate the stomach.

Health news often highlights how sodium-rich options like salami relax the lower esophageal sphincter, letting acid creep up.

1. Nitrates & Preservatives: These additives inflame the stomach lining, worsening reflux.
2. High Fat Content: Slows digestion, increasing pressure and acid backup.
3. Sodium Overload: Promotes water retention and weakens the esophageal barrier.

Swapping processed meats for grilled chicken or turkey breast can ease symptoms.

Smoked or spiced varieties are extra risky, so opting for plain, lean proteins helps. Small changes make a big difference for comfort.

Refined Carbohydrates (White Bread, Pastries)

Refined carbohydrates like white bread and pastries could appear harmless, but they can quietly fuel heartburn. These foods digest slowly, increasing stomach pressure and raising the risk of reflux. Processed grains lack fiber, which might worsen GERD Diet: Foods through contributing to weight gain and triggering symptoms like burning discomfort.

White bread and pastries also spike blood sugar, indirectly aggravating acid reflux. Pastries often combine refined flour with sugar and fats, creating multiple heartburn triggers. For a safer option, whole-grain alternatives like oatmeal or quinoa can reduce reflux without sacrificing satisfaction.

Swapping white pasta for whole-grain versions helps maintain stable digestion. Prioritizing fiber-rich carbs supports a GERD-friendly diet while minimizing flare-ups. Small changes in grain choices can lead to noticeable relief.

Sugary Snacks & Desserts

Like refined carbohydrates, sugary snacks and desserts can quietly make heartburn worse. High-sugar desserts and chocolate-based desserts are common culprits, as they weaken the lower esophageal sphincter (LES) and slow digestion, increasing acid reflux risk.

1. Cookies and Cakes: These high-sugar treats relax the LES, allowing stomach acid to escape.
2. Chocolate-Based Desserts: Cocoa, caffeine, and fat in chocolate bars or brownies trigger reflux.
3. Processed Candies: High sugar and fat content raise stomach pressure, making heartburn more likely.

Alternatives like low-fat yogurt or fresh fruit can satisfy sweet cravings without causing discomfort.

Artificial sweeteners in some desserts might also worsen symptoms, so moderation is key. Choosing simpler, less processed options helps keep heartburn at bay while still enjoying something sweet.

Fatty Nuts (Peanuts, Cashews)

Fatty nuts like peanuts and cashews can trigger heartburn because their high fat content slows digestion, increasing stomach pressure.

This pressure could relax the lower esophageal sphincter, allowing acid to rise into the throat.

Choosing smaller portions or lower-fat alternatives like almonds may help reduce discomfort.

High-Fat Content Triggers Reflux

While nuts are often praised for their health benefits, certain high-fat varieties like peanuts and cashews can actually trigger heartburn via slowing digestion. These nuts contain over 15g of fat per serving, which relaxes the lower esophageal sphincter (LES) and increases reflux risk.

Like fried chicken, certain foods high in fat delay stomach emptying, creating pressure that pushes acid upward. Roasted or salted nuts worsen the issue due to added oils and sodium.

1. Fat Content Matters: Peanuts and cashews have more fat than almonds or pumpkin seeds, making them likelier to cause discomfort.
2. Preparation Plays a Role: Roasting adds extra oils, while raw nuts are gentler on digestion.
3. Portion Control: Limiting intake to under 1oz (28g) daily reduces symptoms via 22%, per studies.

Opting for lower-fat alternatives can help avoid reflux without sacrificing nutrition.

Slow Digestion Increases Pressure

Because they take longer to decompose, peanuts and cashews can keep the stomach full for hours, which isn’t always a good thing. Their high fat content—14g per ounce in peanuts, 13g in cashews—slows digestion, increasing pressure on the lower esophageal sphincter (LES). This delays gastric emptying for up to two hours, raising reflux risk.

Studies show fatty nuts relax the LES for 15-20%, making it easier for acid to escape. Roasted varieties often worsen symptoms due to added oils.

To prevent acid flare-ups, limiting portion sizes is a good idea, as smaller amounts reduce stomach distension. Opting for raw over roasted nuts might also help, since processing can aggravate digestion. Moderation and mindful eating remain key strategies.

Opt for Low-Fat Alternatives

Since fatty nuts like peanuts and cashews can trigger heartburn, selecting lower-fat alternatives could reduce discomfort. These nuts contain high fat levels, slowing digestion and increasing reflux risk. Opting for raw or dry-roasted almonds or pistachios—lower in fat—can ease symptoms.

Pairing them with alkaline foods like bananas neutralizes stomach acid, while portion control (1 ounce per sitting) prevents pressure buildup.

1. Choose raw over roasted: Avoid oils in roasted nuts, which worsen heartburn.
2. Pair with bland foods: Combine nuts with oatmeal or whole grains to balance acidity.
3. Mind portions: Stick to small servings to avoid overloading digestion.

Swapping fatty nuts for gentler options, alongside alkaline foods, offers a practical way to enjoy nuts without discomfort.