Foods to avoid for acid reflux

by Ahsan Sohail
Foods to avoid for acid reflux

More than a third of the population of our planet suffers from various diseases that are caused by digestive problems. Most of them are unaware of the fact that there are certain foods to avoid for acid reflux. Acid reflux is one of the general causes of illness. Acid reflux refers to a condition in which acid from the stomach travels up the throat. It damages the throat and tongue, causes a regular runny nose and unpleasant breathing, and worsens the mucous membrane condition.

What is acid reflux?

The acidic stomach is the major cause of acid refluxing, in which acid travels back from the stomach into the esophagus. It is due to gastroesophageal reflux disease (GERD), a more severe form of this problem. Acid reflux triggers the feeling of burning in the chest and throat.

Most people presume that eating foods high in acid and having too much stomach acid causes heartburn/GERD symptoms. In fact, the opposite is true. Low stomach acid and poor digestion are likely the real issues.

We cannot solve these problems overnight with dietary changes or other changes, but we can get considerable relief pretty soon if we stick to a healthier lifestyle.

About 5-10% of all adults experience typical symptoms of acid reflux or GERD daily, and up to 30% of people living in Western countries weekly!

As we are all unique, it is important to find the combination of acid reflux treatment protocols outlined below that works best for you. Current research focuses not only on pharmaceutical drugs to get rid of acid reflux symptoms quickly but also on lifestyle changes.

For example, some of the changes you can include in an acid reflux diet are yoga, weight loss, exercise, acupuncture, and alternative treatments.

Acid reflux symptoms.

  • Burning sensation in the chest and throat
  • The appearance of sores on the tongue
  • Bad breath
  • Poor sleep with regular awakenings
  • Dry mouth
  • Bleeding gums
  • Loss of appetite
  • Acid sensation in the mouth

Acid reflux sufferers often describe their condition as a painful burning sensation in their throat after eating. This condition is often described with the phrase “increased acidity of the stomach.” However, in reality, this is not the case.

Malnutrition, dysbiosis, or anatomical defects can be the causes of acid reflux. The acidity is normal, but the gases formed in the stomach push the gastric juice down the throat.

Westerners suffer from acid reflux daily (up to 10% of people) as well as weekly (up to 30% of people), depending on their diet and lifestyle.

Responding to the assortment of reasons for the disease, various cultures have come up with many creative ways to combat it. So among the ways to solve the problem can be meditating and special diets. We are talking about alternative ways to solve the problem, although it is worth starting treatment with a visit to a gastroenterologist.

Causes of acid reflux.

  • You eat overly fast and don’t chew your food thoroughly. It is one of the most generic causes of illness.
  • You overeat or put pressure or weight on your stomach, making it complex to digest food.
  • You eat 1-2 times a day but in large portions.
  • You are overweight.
  • With age, the acidity of the stomach has changed.
  • Pregnancy can be the cause too.
  • You are eating food that is unhealthy for your stomach.
  • You are taking medications that are harmful to your stomach (antibiotics, asthma, arthritis, or osteoporosis).
  • You are regularly stressed.
  • You are deficient in essential substances for your health.
  • You have bad habits like smoking, drinking alcohol, or drinking a lot of caffeine.

Various studies have confirmed these reasons multiple times.

How to get rid of acid reflux?

Since the problem is related to digestion, it makes sense to start with food. First, you need to decide on a diet. Gas-producing and acidic foods can harm you. Second, certain foods can protect your throat from acid and improve digestion.

Virtually every study on acid reflux confirms that the culprit is poor diet. We eat a lot of pre-cooked food and do it speedily without paying compulsory attention to chewing.

Since each person’s digestive system reacts differently to the same food, it is impossible to say exactly what is causing problems for an individual without proper research. However, there is a whole class of foods that are bad for everyone.

Try to eat more fiber-containing foods, support your gut microflora with probiotics, and consume high-quality protein. All of this should reduce the pain that acid reflux causes.

Foods to help with acid reflux.

  • Kefir and yogurt help the intestinal microflora, improve digestion and protect the digestive tract from acid. Choose foods with live bacteria and minimum shelf life.
  • Bone broth contains collagen, glutamine, proline, and glycine, which are beneficial for many body functions, including digestion.
  • Kombucha has a hefty dose of probiotics.
  • Apple cider vinegar helps your gut flora and can ease acid reflux symptoms. Use a teaspoon of ACV (apple cider vinegar) in a cup of water. This drink tastes good and helps digestion.
  • Coconut water contains potassium and electrolytes. Drink coconut water throughout the day and drink a glass before going to bed. You can also add coconut water to kefir, which contains probiotics.
  • Coconut oil is a noble source of healthy fats and reduces inflammation in the body. You can consume a tablespoon of coconut oil daily. Use whole grain bread to make your coconut oil more enjoyable and healthier.
  • Eat green vegetables, especially artichokes, cucumbers, and asparagus. It is a real source of many vitamins, minerals, fiber, and nutrients. Moreover, the body absorbs these green leafy vegetables well. In other words, this food product is an excellent prevention of heartburn. Moreover, green leafy vegetables improve digestion and strengthen the immune system.
  • Sea tuna and salmon will help you get the omega-3 and omega-6 you need.
  • Honey, almonds, and homemade cheese are useful.
  • Doesn’t affect acid reflux but helps protect your digestive tract: ginger, aloe Vera, and fennel.

Supplements to aid digestion:

  • L-Glutamine
  • Chamomile tea
  • Ginger tea
  • Magnesium Complex
  • Probiotics
  • Melatonin

Food to avoid for acid reflux.

As you read above, a whole category of food people prone to acid reflux should avoid. Such food acts as a “fan for the flame,” exacerbating the backfire of the acid that ends up in the throat. This category includes meat, fast food, chocolate, alcohol, caffeine, and some types of cheese.

1.   Alcohol.

There is nothing wrong with drinking minimal amounts of alcohol. You won’t notice any difference in the stomach and throat. However, avoid hard liquor and beer. It is worth refraining from any alcohol before bed and limiting alcohol from food intake, as it can increase the negative effects of acid reflux.

2.   Caffeine.

Drinking coffee, certain teas, and energy drinks can interfere with the sphincter’s function that covers the stomach from the throat.

The caffeine in coffee is severely damaging for people who are already suffering from heartburn or acid reflexes. It increases the acidity in the stomach, causing heartburn.

Coffee also lowers the pressure in the lower esophageal sphincter, which can cause or worsen heartburn in susceptible individuals.

3.   Carbonated drinks.

Carbonated drinks, including alcohol, energy, and mineral water, are very bad for the stomach. These drinks influence gas formation and contribute to the entry of acid into the throat.

First, the carbonation bubbles expand inside the stomach, and the increased distension can cause gastric acid reflux.

Secondly, carbonated drinks contain high levels of acid. The stomach acid volume can rise much higher when you drink such beverages, thereby aggravating the condition.

4.   Sugar and artificial sweeteners.

They can cause overeating and excess weight. In dysbiosis, sugar can be the main cause of acid reflux. These food products are not recommended in excess, even for those people who do not have health problems.

Exclude artificial sweeteners and sugar from your diet because they can cause inflammation in the stomach and many other organs.

5.   Fried foods.

These foods are fatty and bad for your digestive system. It can be responsible for the development of harmful bacteria in the body.

6.   Processed food.

What you buy from the specialty or cookery section of the super store contains a lot of sugar and salt. Avoid foods with corn and potatoes. Avoid chips, crackers, and cereals. Most of these foods are high in corn or corn syrup, which can trigger acid reflux.

Excess salt is another big problem with packaged foods. One Swedish study in which 1,000 people took part showed that consumption of a saturated salt diet contributes to acid reflux.

7.   Chocolate.

Many people find that avoiding cocoa and chocolate can reduce heartburn. Many chocolate products contain Trans fats, caffeine, and sugar, which are the worst enemies of digestion.

8.   Dairy products.

Not all dairy products are created equal. Fatty milk can cause stomach acid to flow down the throat. The same problem is relevant to cheeses. The stomach requires more juice to digest hard cheeses. That is why cheese can cause heartburn.

9.   Spicy foods.

They can be healthy (cayenne, chili, and cinnamon), but acid reflux can exacerbate the unpleasant effects. You should inspect the effect of spicy food on yourself since everyone’s body’s response is individual.

10.  Tomatoes and tomato products with onions.

In general, they are good for your health but can cause acid reflux in some people. Tomatoes are rich in citric, malic, and ascorbic acids, which can irritate the stomach and esophagus. One way or another, everyone should avoid ketchup. It is high in salt and sugar.

11.  Citrus fruits and juices.

They affect acidity and worsen symptoms.

12.  Mayonnaise and salad dressings.

They are high in salt, fatty and detrimental to your health.

13.  Peppermint.

Peppermint has a negative effect on the sphincter that protects the throat, allowing acid to rise up the throat.

Change the way you eat and chew.

  • Don’t overeat.

Eat in smaller portions to help digest your food properly. Heavy meals and overeating put additional pressure on the sphincter, which in turn can lead to sour belching and undigested food.

  • Avoid eating three hours before bed.

Let your stomach digest your dinner, and drink herbal tea with honey to soothe indigestion.

  • Chew thoroughly.

Most people today do not chew food enough. Remember, digestion starts in the mouth! Because the more you break down foods before swallowing, the easier it will be for your stomach to digest them.

  • Wear comfortable clothing after meals.

Avoid tight-fitting clothing and belts, especially when eating. It can worsen symptoms, pressure, and pain.

Other lifestyle changes and recommendations.

Treating acid reflux and GERD entails a multi-step tactic. Lifestyle changes such as eating well, avoiding foods that trigger symptoms, and taking the right supplements can help. In addition, a large percentage of patients will feel relieved by making other changes in how and when they eat, how they rest, and how they move their bodies.

Here are tips that can lessen the commencement of acid reflux indications by reducing common triggers:

1)   Sleep on your side and uplift the head of the bed.

Try raising the head of the bed 10-15 cm. As if the bed remains horizontal, symptoms may worsen. For raising the head of the bed, you can use blocks by placing them under the mattress. It’s better than just propping your head up with pillows, which can instigate neck problems. Raising the head of the bed can help preserve stomach acid and relieve acid reflux and GERD symptoms.

2)   Do not bend over.

Bending at the waist to relieve pain is unlikely to help. Flexion can even worsen the symptoms by compressing the stomach.

3)   Control your stress level.

Stress intensifies acid reflux symptoms by increasing stomach acid production. It is important to start using relaxation techniques in your daily life. For example, try yoga, meditation, art therapy, or something else that can help you manage stress effectively.

4)   Acupressure.

At the bottom of the chest, there are certain reflex points that associate with digestion and can help ease symptoms.

5)   Don’t rely on medications.

As mentioned above, medications used for acid reflux only temporarily relieve symptoms. For long-term aid, you must modify your diet and standard of living. If you are going to take pain medications, take them closer to bedtime for maximum relief.

6)   Physical activity.

Train moderately. Research shows that vigorous exercise and running can energize the digestive tract and cause acid reflux. Exercise early in the day.

7)   Smoking.

If you smoke regularly or once in a while, stop as soon as possible! Smoking relaxes your sphincter and causes acid levels to rise. Secondhand smoke can also worsen symptoms.


  • Acid reflux happens when stomach acid rises in the throat. Symptoms include heartburn, bad breath, belching, and pain when swallowing food.
  • The causes of acid reflux are overeating, unhealthy diet, pregnancy, rushing to eat, dysbiosis or obesity.
  • You can get rid of acid reflux through proper nutrition, diet, and healthy food choices.

Acid reflux is a common problem, but don’t think it’s normal. Your lifestyle affects the functioning of the digestive system, and your condition depends on it. It is a vicious circle, and it is extremely important for you to make it so that it is good. Go in for sports, eat right and keep your youth and beauty.

If you feel discomfort from acid reflux for more than two weeks, then this is a reason to visit a specialist. You will most likely have to undergo tests and a gastroscopy procedure, but you should not be afraid of it. Now it is done without pain or any discomfort.

In order that you don’t have to see a doctor, you need to decide on a diet, give up junk food, chew food thoroughly, and go in for sports!

Similar Posts