30 Foods Unknowingly Causing Your Acid Reflux

Monica Gray - June 1, 2025
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30 Foods Unknowingly Causing Your Acid Reflux

Acid reflux—commonly experienced as heartburn or indigestion—is a condition where stomach acid flows back into the esophagus, causing discomfort and irritation. While occasional reflux is common, frequent episodes can significantly affect your quality of life. What many don’t realize is that seemingly harmless foods might be secretly triggering or worsening their symptoms. Dietary awareness plays an essential role in managing and reducing acid reflux episodes. By identifying and understanding how certain foods affect your digestive system, you can reclaim comfort and enjoy meals without worry. Let’s explore 30 common foods you might unknowingly consume that contribute to acid reflux.

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1. Tomatoes

1. Tomatoes
“Vibrant, vine-ripened tomatoes glistening with morning dew, contrasting against the lush green garden backdrop.” | Image source: pexels

Tomatoes are a staple ingredient in many popular dishes, from pasta sauces to hearty soups. However, these vibrant fruits are naturally acidic, a characteristic that can aggravate acid reflux symptoms. Consuming tomatoes or tomato-based products frequently may weaken the delicate muscles of the esophageal sphincter, allowing stomach acid to flow upward more easily. If you’re prone to reflux episodes, consider moderating your intake of tomatoes or opting for less acidic alternatives.

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2. Citrus Fruits

2. Citrus Fruits
A vibrant assortment of fresh citrus fruits, featuring juicy oranges and bright, zesty lemons piled invitingly together. | Image source: Photo by Rachel Claire on Pexels

Citrus fruits—such as oranges, lemons, and grapefruits—are praised for their high vitamin C content and refreshing taste. Unfortunately, their high acidity levels can become problematic for acid reflux sufferers. The citric acid present in these fruits can irritate the lining of the esophagus, intensifying discomfort and reflux symptoms. If you’re sensitive to acid reflux, it’s wise to limit your intake of citrus fruits or choose lower-acid alternatives like melons or bananas.

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3. Chocolate

3. Chocolate
Rich dark chocolate pieces and cocoa powder, tempting indulgences that might trigger acid reflux discomfort. | Image source: Photo by Vie Studio on Pexels

Chocolate may be a beloved treat, but it can also be a hidden culprit behind your acid reflux symptoms. Ingredients such as caffeine, fat, and cocoa found in chocolate have been shown to relax the lower esophageal sphincter, allowing stomach acid to escape upwards. Even small amounts of chocolate can trigger discomfort, especially in individuals prone to reflux. If chocolate is one of your favorite indulgences, moderation or occasional treats might help manage symptoms more effectively.

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4. Coffee

4. Coffee
A freshly brewed espresso sits invitingly, its rich crema signaling the promise of bold coffee flavor and caffeine boost. | Image source: Photo by Ahmed ؜ on Pexels

For many, coffee is an essential morning pick-me-up, but its caffeine content and inherent acidity can exacerbate acid reflux symptoms. Caffeine stimulates increased production of stomach acid, while coffee’s acidic nature further irritates the esophagus lining. Even decaffeinated coffee retains acidity, potentially triggering reflux discomfort. If coffee frequently bothers your digestion, consider reducing your intake or exploring lower-acid alternatives, such as herbal teas or specially formulated low-acid coffee blends.

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5. Mint

5. Mint
“An assortment of vibrant mint leaves, fresh from the garden, clustered together, hinting at their refreshing flavor.” | Image source: pexels

Mint, often praised for its soothing properties, can surprisingly contribute to acid reflux discomfort. Peppermint and spearmint contain compounds known to relax muscles, including the lower esophageal sphincter. When this muscle relaxes, stomach acid can more easily rise into your esophagus, leading to irritation and heartburn. If you find your reflux symptoms worsening after enjoying mint teas, candies, or gum, it may help to limit your mint intake or choose alternative flavors.

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6. Garlic

6. Garlic
“A close-up view revealing the intricate textures and unique purity of a freshly harvested bunch of garlic.” | Image source: pexels

Garlic adds distinctive flavor and aroma to many dishes, yet its potent compounds can be problematic for those prone to acid reflux. Rich in sulfurous substances, garlic can irritate the digestive tract, causing the lower esophageal sphincter to weaken and allowing stomach acid to escape upwards. If you frequently experience discomfort after consuming dishes seasoned with garlic, consider reducing the amount you use or substituting with milder herbs that won’t trigger reflux symptoms.

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7. Onions

7. Onions
Freshly sliced raw onions resting on a cutting board, highlighting their natural flavor but potential digestive discomfort. | Image source: Photo by Kindel Media on Pexels

Onions, especially when eaten raw, offer a flavorful kick to many salads and dishes—but they can also exacerbate acid reflux symptoms. Their potent compounds have a tendency to relax the lower esophageal sphincter, making it easier for stomach acid to rise into the esophagus. Cooking onions may reduce this effect slightly; however, if you frequently experience heartburn after meals containing onions, it might be wise to reduce your intake or consider milder substitutes like shallots or leeks.

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8. Fried Foods

8. Fried Foods
A tempting assortment of crispy, golden fried fast food favorites, glistening with deliciously greasy indulgence. | Image source: Photo by The Good Burger on Pexels

Crispy, fried foods may be tasty comfort dishes, but they can significantly contribute to acid reflux discomfort. The high-fat content in fried and greasy meals slows digestion, causing food to linger longer in your stomach. This delay increases stomach pressure, pushing acid upward into the esophagus and triggering symptoms like heartburn. To ease reflux, consider reducing your consumption of fried foods and opting instead for grilled, baked, or steamed alternatives that digest more easily.

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9. Spicy Foods

9. Spicy Foods
A vibrant assortment of spicy foods featuring fiery red chili peppers and freshly sliced chilies bursting with flavor. | Image source: Photo by ROMAN ODINTSOV on Pexels

Spicy foods can invigorate your taste buds, but unfortunately, they may also ignite acid reflux symptoms. Ingredients like chili peppers, hot sauces, and intense spices irritate the delicate lining of the esophagus, intensifying discomfort and triggering heartburn. Even those who don’t typically suffer from reflux can experience episodes after consuming highly seasoned dishes. If spicy meals frequently cause you digestive distress, reducing spice levels or choosing milder seasonings can help minimize symptoms.

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10. Alcohol

10. Alcohol
A refreshing assortment of chilled beers and fine wines displayed elegantly, inviting relaxation and enjoyment. | Image source: Photo by Pixabay on Pexels

Enjoying a drink may help you unwind, but alcohol can significantly worsen acid reflux symptoms. Alcoholic beverages relax the lower esophageal sphincter, allowing stomach acid to flow upward easily. Additionally, alcohol can irritate the stomach lining, stimulating more acid production and amplifying reflux discomfort. If you regularly experience heartburn after consuming alcohol, consider limiting your intake or opting for beverages with lower alcohol content to reduce the risk of reflux episodes.

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11. Carbonated Drinks

11. Carbonated Drinks
Refreshing glasses filled with bubbly soda and sparkling water, showcasing colorful carbonated drinks perfect for any occasion. | Image source: Photo by Srattha Nualsate on Pexels

Carbonated beverages like soda, sparkling water, and fizzy energy drinks might seem refreshing, but they can significantly contribute to acid reflux discomfort. The bubbles in these drinks release gas into your digestive system, increasing stomach pressure and pushing acid upwards into the esophagus. If you frequently experience heartburn after consuming carbonated beverages, consider reducing your intake or switching to still water or non-carbonated alternatives to minimize reflux symptoms and improve your digestive comfort.

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12. Cheese

12. Cheese
A delicious assortment of rich, creamy cheeses showcasing the indulgent appeal of high-fat dairy delights. | Image source: Photo by Pixabay on Pexels

Cheese is a beloved addition to countless dishes, but certain varieties can intensify acid reflux symptoms. Particularly high-fat cheeses—like cheddar, gouda, brie, or cream cheese—slow digestion, causing food to remain longer in your stomach. This delayed digestion increases stomach pressure and allows acid to escape into your esophagus, triggering discomfort. To help reduce reflux episodes, consider opting for lower-fat cheese alternatives such as mozzarella, ricotta, or cottage cheese.

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13. Avocados

13. Avocados
Fresh, ripe avocados sliced open, showcasing their creamy texture and vibrant color rich in healthy fats. | Image source: Photo by Laker on Pexels

Avocados are praised for their healthy fats and nutritional benefits, but their high-fat content can unfortunately trigger acid reflux in some individuals. These healthy fats slow stomach emptying, causing food to linger longer in the digestive tract. This delay can increase stomach pressure, allowing acid to rise into your esophagus and lead to heartburn. If avocados frequently provoke discomfort, consider limiting portion sizes or pairing them with lighter, low-fat foods to ease digestion.

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14. Nuts and Seeds

14. Nuts and Seeds
A wholesome assortment of crunchy almonds, nutritious seeds, and mixed nuts arranged neatly for healthy snacking. | Image source: Photo by Vie Studio on Pexels

Nuts and seeds are nutritious snacks packed with healthy fats and protein. Yet, when consumed excessively, their high-fat content can slow digestion and trigger acid reflux symptoms. Almonds, walnuts, cashews, and even sunflower or pumpkin seeds, while beneficial in moderation, can increase stomach pressure if eaten in large amounts. To enjoy these snacks without the discomfort, try limiting your portions and pairing them with lower-fat foods to balance digestion and reduce reflux risk.

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15. Butter and Margarine

15. Butter and Margarine
“A generous pat of butter melting deliciously on a stack of hot, golden pancakes, evoking the joy of breakfast.” | Image source: pexels

Butter and margarine add rich flavor and texture to many dishes, yet their high-fat content can significantly aggravate acid reflux symptoms. These fats slow down digestion, causing food to linger in the stomach longer and increasing pressure that can push acid upward. If butter or margarine often triggers discomfort, consider reducing the amount used in your meals or opting for healthier alternatives like olive oil or avocado spreads to help ease reflux episodes.

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16. Red Meat

16. Red Meat
A juicy grilled beef steak sizzling to perfection, showcasing succulent red meat seasoned with aromatic herbs and spices. | Image source: Photo by Nano Erdozain on Pexels

Red meat, such as beef, lamb, and pork, is popular for its hearty taste and satisfying texture. However, its high-fat content can significantly slow digestion, causing food to remain in your stomach longer than usual. This sluggish digestion increases stomach pressure, making it easier for acid to escape upward into the esophagus, triggering reflux symptoms. To minimize discomfort, consider leaner protein options like poultry or fish, or reduce red meat portion sizes.

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17. Salad Dressings

17. Salad Dressings
Bowls of creamy ranch dressing and tangy vinaigrette sit ready to drizzle over a fresh, vibrant salad. | Image source: Photo by Loren Castillo on Pexels

Salads are commonly viewed as healthy meals, but certain salad dressings can unintentionally trigger acid reflux symptoms. Many dressings, particularly vinaigrettes and creamy varieties, contain high levels of fat or acidic ingredients like vinegar and citrus juices. These elements can irritate the esophagus and delay digestion, prompting stomach acid to rise into your throat. To better manage reflux, opt for low-fat and less acidic dressings, or simply use olive oil with mild herbs for flavor.

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18. Processed Snacks

18. Processed Snacks
An inviting assortment of crispy chips and savory crackers, showcasing a tempting variety of processed snacks. | Image source: Photo by Ninthgrid on Pexels

Processed snacks like chips, crackers, and packaged baked goods are convenient and tasty, but their high-fat content and added preservatives can exacerbate acid reflux symptoms. These snacks often slow digestion, increasing stomach pressure and causing acid to rise into the esophagus. Additionally, artificial ingredients and preservatives can irritate your digestive tract. To minimize reflux episodes, consider healthier snack alternatives such as fresh fruits, vegetables, or whole-grain options that digest more comfortably.

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19. Pastries

19. Pastries
A tempting assortment of freshly baked pastries, colorful donuts, and beautifully decorated cakes arranged enticingly for indulgence. | Image source: Photo by Avery Arwood on Pexels

Pastries—such as doughnuts, croissants, and muffins—can be delicious treats, but their high fat and sugar content makes them problematic for those prone to acid reflux. The rich ingredients used in pastries slow down digestion, increasing stomach pressure and allowing acid to rise into the esophagus. Additionally, excessive sugar can further irritate your digestive system. To help manage reflux symptoms, enjoy pastries sparingly and opt for lighter alternatives like whole-grain toast or oatmeal.

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20. Ice Cream

20. Ice Cream
Scoops of creamy dairy ice cream served in colorful bowls, topped with indulgent desserts and sweet garnishes. | Image source: Photo by RDNE Stock project on Pexels

Ice cream is a beloved dessert, but its rich dairy base and high fat content can unfortunately trigger acid reflux symptoms. These fats slow digestion, causing food to linger in the stomach longer, increasing stomach pressure, and pushing acid upward into the esophagus. Dairy can also irritate sensitive stomachs, amplifying discomfort. To minimize reflux episodes, consider enjoying ice cream in smaller portions or opting for lighter frozen treats, such as sorbet or low-fat frozen yogurt.

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21. Eggs

21. Eggs
“A heartwarming breakfast scene with sunny-side-up eggs, promising a taste of home-cooked comfort and nourishment.” | Image source: pexels

Eggs are a versatile and nutritious staple in many diets, yet their relatively high fat content—particularly in the yolks—can sometimes trigger or worsen acid reflux symptoms. Fat-rich foods tend to digest slowly, prolonging their time in the stomach and increasing internal pressure, which allows stomach acid to rise upward. If you notice discomfort after consuming eggs, try limiting portions or preparing egg whites instead, which are lower in fat and typically easier to digest.

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22. Bacon

22. Bacon
“Sizzling, crispy bacon, cooked to perfection, takes center stage on a rustic wooden table.” | Image source: pexels

Bacon is known for its savory flavor and crisp texture, making it a breakfast favorite. However, it is also high in fat, which can significantly contribute to acid reflux symptoms. The fat content in bacon slows digestion, causing food to linger in the stomach and increasing internal pressure, leading stomach acid to rise into the esophagus. To reduce reflux discomfort, consider limiting bacon intake or choosing leaner breakfast alternatives like turkey bacon or plant-based options.

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23. Sausages

23. Sausages
A sizzling assortment of juicy sausages and savory processed meats, showcasing indulgent, fatty delights fresh off the grill. | Image source: Photo by Julia Filirovska on Pexels

Sausages are flavorful and convenient for quick meals, yet their high fat content and spicy ingredients can exacerbate acid reflux symptoms. Fatty meats slow digestion, causing food to linger in your stomach and raise internal pressure, pushing acid into the esophagus. Additionally, spices often found in sausages can irritate sensitive digestive tracts. To minimize reflux discomfort, try limiting sausage intake or selecting leaner, less-spicy protein alternatives such as chicken or turkey sausages.

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24. Pizza

24. Pizza
A freshly baked pizza topped generously with melted cheese, savory tomato sauce, and delicious fast food toppings. | Image source: Photo by Екатерина Мясоед on Pexels

Pizza is undeniably delicious, but its tempting combination of acidic tomato sauce, rich cheese, and fatty toppings can make it a significant trigger for acid reflux symptoms. The sauce’s acidity irritates the esophagus, while cheese and toppings like pepperoni or sausage slow digestion, prolonging stomach pressure and allowing acid to rise upward. To minimize reflux discomfort, consider choosing pizzas with lower-fat cheeses, lighter toppings, or even sauce-free alternatives to satisfy your cravings.

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25. Energy Drinks

25. Energy Drinks
Energy drinks exacerbate acid reflux through high caffeine and carbonation levels, causing discomfort.

Energy drinks may deliver a quick boost of energy, but their high caffeine levels and carbonation can significantly aggravate acid reflux symptoms. Caffeine stimulates the production of stomach acid, while carbonation increases stomach pressure, both contributing to reflux episodes. Additionally, energy drinks often contain other acidic ingredients or additives that can irritate your digestive system. To reduce reflux discomfort, consider limiting your consumption or choosing caffeine-free, non-carbonated alternatives for an energy boost.

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26. Condiments

26. Condiments
“A vibrant splash of ketchup artfully dolloped onto a juicy burger, imbuing every bite with tangy delight.” | Image source: google

Condiments like ketchup, mustard, and barbecue sauce can enhance dishes with flavor but might also trigger your acid reflux. These popular toppings often contain acidic ingredients, such as vinegar or tomato paste, which irritate your esophagus and stimulate acid reflux episodes. If you notice increased discomfort after using these condiments, try limiting your portions or opting for milder, less acidic alternatives—such as hummus, creamy avocado spreads, or gentle herb-based sauces—to manage your symptoms effectively.

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27. Corn Chips

27. Corn Chips
“Crispy corn chips stacked playfully, offering a feast for both the eyes and taste buds.” | Image source: google

Corn chips are a tasty, crunchy snack enjoyed by many, but their high-fat content can contribute significantly to acid reflux symptoms. The fat in corn chips slows digestion, causing food to linger in your stomach and increasing internal pressure, which allows stomach acid to rise upward. If you experience discomfort after snacking on corn chips, consider limiting your intake or opting for lower-fat snack alternatives, such as air-popped popcorn or baked whole-grain crackers.

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28. Milkshakes

28. Milkshakes
Creamy, indulgent milkshakes topped with whipped cream and syrup, offering a tempting array of rich dairy desserts. | Image source: Photo by Serdar Göksu on Pexels

Milkshakes may be a delightful treat, but their high dairy and fat content can provoke uncomfortable acid reflux symptoms. The rich ingredients in milkshakes slow down digestion, prolonging the time food stays in your stomach and increasing internal pressure. This makes it easier for stomach acid to rise upward, causing heartburn and discomfort. To reduce reflux issues, consider smaller portions or lighter alternatives, such as fruit-based smoothies made with low-fat or dairy-free ingredients.

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29. Peanut Butter

29. Peanut Butter
“A jar of creamy peanut butter opened wide, with a spoon dipped generously revealing its golden richness.” | Image source: google

Peanut butter is a beloved snack and sandwich staple, but its high-fat content can sometimes trigger acid reflux symptoms. The fats present in peanut butter tend to slow digestion, causing food to remain in the stomach longer and increasing pressure that pushes acid upward into the esophagus. If you frequently experience discomfort after enjoying peanut butter, consider limiting your portion size or opting for lower-fat alternatives, such as almond butter or other nut spreads.

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30. Candy

30. Candy
A vibrant assortment of colorful candies and sugary sweets piled invitingly, promising delightful tastes and textures. | Image source: Photo by Tima Miroshnichenko on Pexels

Candy is tempting and sweet, but its high sugar content can significantly irritate the esophagus and worsen acid reflux symptoms. Sugary treats not only slow digestion but also cause increased stomach acid production, contributing to heartburn and discomfort. Hard candies, gummies, and chocolates are particularly problematic when consumed frequently or in large amounts. To minimize reflux flare-ups, consider limiting candy intake and satisfying your sweet tooth with fresh fruit or healthier, low-sugar alternatives instead.

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Conclusion

Conclusion
A colorful assortment of fresh vegetables and wholesome foods highlighting dietary changes aimed at managing acid reflux naturally. | Image source: Photo by Mikhail Nilov on Pexels

Managing acid reflux effectively starts with recognizing and adjusting your dietary habits. By understanding how common foods—ranging from acidic fruits and spicy dishes to fatty snacks and sugary treats—can exacerbate reflux symptoms, you gain the power to make informed choices. Consider limiting or substituting problematic foods with healthier, digestion-friendly alternatives. Additionally, maintaining moderation and awareness in your eating habits can significantly reduce discomfort, letting you enjoy meals without worry. Take charge of your digestive health today by implementing these dietary strategies, and reclaim the comfort and freedom you deserve.

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