15 Common Foods That Make Acid Reflux Worse (and What to Eat Instead)
Waking up with a burning sensation in your chest? Or maybe you’ve felt that tight discomfort after eating your favorite meal? You’re not alone, acid reflux, also known as GERD (gastroesophageal reflux disease), affects millions of people worldwide.
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When I started experiencing that uncomfortable tightness in my chest and throat, I didn’t think much of it until it became more frequent. After some digging and research, I realized I had to take a step back from a few of my favorite things, matcha, tomatoes, and some other foods that I didn't even know that these foods trigger acid reflux. I don’t even drink coffee, so I was surprised to learn that you don’t have to be a caffeine addict to suffer from acid reflux. Even the occasional matcha or citrusy meal could trigger symptoms.
That’s when I learned the hard truth: it’s not just what you eat—it’s how your body reacts to it. If you're looking for relief, the first place to look is your plate. Here are 15 common foods to avoid with acid reflux, plus some gut-friendly swaps to keep your meals satisfying and reflux-free.
1. Tomatoes and Tomato-Based Sauces
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I never thought I’d have to give up something as basic as tomato sauce. It’s in everything, pasta, soup, stews. But after I noticed a burning sensation shortly after eating anything tomato-based, I began to connect the dots. Tomatoes are highly acidic and one of the top GERD trigger foods. They irritate the esophageal lining and increase stomach acid production, which is a double hit for anyone on an acid reflux diet.
Swap With: Roasted red bell peppers blended with olive oil or a small amount of miso paste makes a delicious, reflux-friendly base for pasta or soups. I’ve also tried creamy avocado or hummus-based sauces for that rich texture, no heartburn afterward!
2. Coffee and Caffeinated Beverages
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I’m not a coffee drinker, but I do enjoy matcha, smooth, earthy, and seemingly innocent. But after drinking it on an empty stomach a few times and getting that familiar tightness in my chest, I had to pause. Caffeine, even from sources like green tea and matcha, relaxes the lower esophageal sphincter (LES), allowing stomach acid to creep up.
That’s when it hit me, you don’t have to be addicted to coffee to suffer from acid reflux. Even a small amount of caffeine, depending on your sensitivity, can disrupt digestion and increase acid levels.
Swap With: Now I stick to caffeine-free options like warm chamomile or ginger tea, especially in the mornings. These help soothe the digestive tract and reduce inflammation, which supports a balanced acid reflux diet.
3. Chocolate
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Chocolate used to be my post-meal reward, just a small square to end the day. But after tracking my symptoms, I noticed a clear pattern: chocolate in the evening meant waking up with heartburn or a sore throat. It turns out chocolate contains both caffeine and theobromine, which also relax the LES.
Swap With: If you need something sweet, try a banana drizzled with a bit of honey or a spoon of almond butter. I’ve also found date-based snacks or homemade coconut energy balls to be satisfying alternatives that don’t upset my stomach.
4. Citrus Fruits
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Oranges, lemons, grapefruits, some of the healthiest fruits in theory, but for me, they were a hidden trigger. I used to start my day with warm lemon water or have oranges as a snack, thinking I was being healthy. But citrus is highly acidic and can aggravate the esophagus if you’re prone to reflux.
Swap With: I now opt for low-acid fruits like bananas, cantaloupe, or papaya. These fruits are naturally alkaline and gentle on the stomach, making them perfect additions to an acid reflux-friendly diet.
5. Fried Foods
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Fried food was a weekend indulgence, fries, tempura, or even crispy tofu. But fried and greasy foods take longer to digest, sitting in the stomach and increasing pressure on the LES. This pressure forces acid to travel up the esophagus, leading to those uncomfortable reflux symptoms.
Swap With: Air-fried or baked versions with a light coating of olive oil are a great alternative. I also lean into roasted vegetables or grilled proteins now, which are not only better for reflux but also better for energy levels throughout the day.
6. Full-Fat Dairy Products
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I always thought a creamy bowl of mac and cheese or a comforting glass of milk would help calm my stomach, but full-fat dairy ended up doing the opposite. Foods high in fat slow down digestion, making it easier for stomach acid to build up and escape into the esophagus.
Swap With: Switching to low-fat or plant-based dairy options like almond milk, oat milk, or lactose-free yogurt made a noticeable difference in my symptoms. They’re gentler and still satisfy my craving for something creamy.
7. Pizza
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Pizza night was sacred. But between the tomato sauce, cheese, and often fatty meats like pepperoni, pizza was a full-blown reflux trigger for me. It’s essentially a perfect storm of foods to avoid with acid reflux.
Swap With: Now, I make a flatbread using a light olive oil base, a sprinkle of goat cheese, and lots of grilled veggies. It still feels indulgent without the regret afterward.
8. Spicy Foods
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I love spicy food, I really do. But unfortunately, spicy meals were among the worst offenders for my reflux. They can irritate the esophagus and increase acid production, especially when eaten late at night or on an empty stomach.
Swap With: These days, I experiment with fresh herbs like dill, oregano, and thyme for flavor. I also add a bit of grated ginger or turmeric, which supports digestion instead of aggravating it.
9. Red Meats and Processed Meats
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I didn’t eat a ton of red meat, but when I did, especially something like a burger or sausage—I’d feel bloated and sluggish. Red and processed meats are high in fat and take longer to digest, which means they stay in your stomach longer, creating more acid buildup.
Swap With: Lean proteins like grilled chicken, fish, lentils, or tofu have become staples. They’re easier on the digestive system and still versatile for cooking.
10. Carbonated Drinks
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I used to think sparkling water was a healthy alternative to soda, and in some ways, it is. But carbonation introduces gas into your system, which expands your stomach and puts pressure on your LES. That pressure can cause acid reflux symptoms to worsen.
Swap With: Flat water infused with cucumber or fruit is now my go-to. Coconut water has also been helpful, it’s naturally alkaline and hydrating.
11. Onions and Garlic
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This one surprised me. I used garlic and onion in nearly every meal. But I began noticing discomfort after even small amounts, especially when eaten raw. They can be very irritating for people prone to reflux.
Swap With: Cooking them thoroughly seems to make them more tolerable. I’ve also experimented with leeks and shallots, which have a milder taste and seem easier on my stomach.
12. Refined Carbohydrates
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White bread, pastries, and traditional pasta gave me that heavy, bloated feeling. While they’re not acidic, refined carbs can spike blood sugar and slow digestion, indirectly contributing to acid reflux flare-ups.
Swap With: Whole grains like quinoa, brown rice, and sprouted grain bread are better options. They’re rich in fiber and help regulate digestion, key for avoiding reflux.
13. Pickles and Vinegar-Based Foods
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As someone who enjoys tangy flavors, this was tough. But pickles, salad dressings with vinegar, and even certain condiments were all causing that burning post-meal discomfort. Vinegar is acidic and known to trigger symptoms for many people with GERD.
Swap With: I use olive oil and a squeeze of low-acid fruit juice for dressings now. Sometimes I’ll add a bit of mashed avocado or tahini for creaminess and taste.
14. Alcohol
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Alcohol was never a daily habit for me, but even occasional drinks, especially wine or cocktails, would make my reflux worse. Alcohol relaxes the LES and increases acid production.
Swap With: Herbal mocktails made with calming ingredients like chamomile, mint, or even coconut milk are a great alternative. I save them for special occasions or slow evenings at home.
15. High-Sugar Desserts
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Sugar was a sneaky culprit. It doesn’t seem obvious, but sugary treats often came with other triggers, cream, butter, or refined carbs. And large amounts of sugar can also cause inflammation, which affects your gut health over time.
Swap With: Frozen banana bites, date energy balls, or a piece of 70% dark chocolate (in moderation) are now my sweet fixes. I enjoy them without the fear of triggering acid reflux symptoms later.
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