Foods You Should Avoid to Prevent Heartburn

1. French fries

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French fries might be one of the best comfort foods around, but if you’re sensitive to heartburn, you might want to cut down your intake. As they’re super high in saturated and trans fats, they can make your esophageal sphincter to open and induce acid reflux. This means your food will stay in your stomach for longer than it should.

2. Ice cream

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We’re big fans of ice cream (who isn’t?) but it can have some nasty effects. Milk and dairy products can be pretty bad for heartburn sufferers, so ice cream isn’t exactly a great option. Throw in the fact that it’s cold, and this causes further problems; cold dairy foods like ice cream actually numb and inhibit the lower esophageal sphincter's function, making your heartburn even worse.

3. Potato chips

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Just like French fries, potato chips can cause problems for your esophageal sphincter, which will open up when you consume food with high volumes of saturated fat. This leaves you more prone that acid reflux and those pesky GERD symptoms (Gastro-esophageal reflux disease). Try swapping potato chips for vegetable crisps, which contain much less fat.

4. Fried pork

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High-fat meats like pork will stay in your stomach for longer, therefore increasing the likelihood of acid reflux. When you fry this high-fat meat, this makes this problem worse. While we’re not saying you should cut this out of your diet completely, just be mindful that it can potentially trigger GERD symptoms.

5. Alcohol

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Ok, so we know this one isn’t exactly a food. But as it’s one of THE biggest causes of heartburn, it’s definitely worth talking about. Alcohol produces a lot more stomach acid than soft drinks, which makes the esophagus more sensitive. The lower esophageal sphincter is actually relaxed by alcohol, which then allows acid from the stomach back up to the esophagus. It’s a vicious circle, so try and cut back on the booze if you can.

6. Chocolate

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One of the most loved foods of all time can be worse for you than you’d think. Chocolate contains caffeine, cocoa and plant chemicals; all of which can cause pretty bad heartburn. It’s also worth noting that cocoa relaxes your ELS just like alcohol, making it easier for stomach acid to travel back up to the esophagus.

7. Onion rings

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Onion rings are a pretty common heartburn trigger. Onions can stimulate acid anyway, but frying them in batter can make that acid a WHOLE lot worse. They will sit in your stomach longer than they should, which will cause a lot of acid reflux and burps. Try and avoid them if you can, but if you can’t kick them completely, you should at least reduce your intake.

8. Whole milk

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Another fairly common acid reflux trigger is whole milk. Just like ice cream, dairy products like milk can upset your stomach, whether you’re a GERD sufferer or not. Whole milk is high in fat and tends to make heartburn worse, and will numb your lower esophageal sphincter's function if the milk is super cold.

9. Fried beef

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Beef is high in saturated fat anyway, but if you then go one step further and decide to fry it, you might want to brace your stomach a little. High-fat foods like beef may end up causing the sphincter at the bottom of the esophagus to relax, which in turn can slow down your digestion. This means your food will stay in your stomach for longer.

10. Tomatoes

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Tomatoes are naturally high in acid, so they’re a common heartburn culprit. This means tomato soup, ketchup and marinara sauces can cause some serious acid reflux issues; even a few tomatoes in a salad can cause problems for those with sensitive stomachs. If you suffer from gastro-esophageal reflux disease, be sure to give them a swerve.

11. Butter

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Butter is high in saturated fat, so it can sometimes cause a few issues for people who are prone to acid reflux. This is why it’s worth swapping butter for a cooking spray, as it contains less fat (plus it’s a whole lot healthier). You can also try steaming or grilling your food rather than frying it in all that butter.

12. Bacon

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We’ll be honest – bacon is probably one of the worst meats you can have if you suffer from acid reflux. As it’s super fatty, it will slow your stomach down, meaning it won’t empty as often as it should. And as the bacon will have been fried, it will mean you get even more stomach acid backing up. Avoid it if you can.

13. Cheese

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If you’re experiencing regular GERD symptoms, eating high-fat dairy products like cheese can land you in a world of trouble. Cheese is high in fat, so it can aggravate your stomach and make heartburn pretty difficult to deal with. It can be hard to avoid  cheese at the best of times, but try and reduce your intake as and when you can.

14. Oranges

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Just like tomatoes, oranges are naturally acidic, so they can cause acid reflux in people with and without GERD – especially on an empty stomach. If you’re keen to get your fiber intake, try to switch to gentler fruits like bananas instead, or have a small orange or a glass of juice after you’ve eaten a meal.

15. Lard

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If you want to reduce the number of times you get hit with heartburn, take a look at what you’re cooking your food in. Just like butter, lard contains pretty high levels of fat, so it can make your stomach hold on to food longer than it should. The food will then release acid, which causes that burning sensation in your chest.

16. Sausages

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Another high-fat culprit. Sausages might be super tasty, but you may end up paying the price later! Fatty meats like sausages have been found to stimulate the release of the hormone cholecystokinin (CCK), which has been proven to relax the lower esophageal sphincter. This means that acid can bubble up in your stomach more easily.

17. Late night snacks

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If you end up eating anything two hours before you go to sleep, brace yourself for some potential heartburn. Late night snacks are a common culprit of acid reflux, so try and eat at an appropriate time before you hit the hay. It can also be helpful to eat four to five smaller meals throughout the day instead of two to three large meals.

18. Mint

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You might think that mint helps ease heartburn, but think again. Mint tends to relax the sphincter between the stomach and esophagus, allowing stomach acids to flow back in. This is what causes those unpleasant acid reflux symptoms like chest tightness and burning, burping and bad breath. Heartburn can also make you feel or be sick.

19. Fried lamb

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Fried lamb might not be as bad for you as other fatty meats, but it still leaves you open to those uncomfortable GERD symptoms. Fried food in general isn’t great for you (heartburn or overall health-wise) so try to grill or roast your meat instead. You can also cut out meat completely if this suits your diet.

20. Grapefruit

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Grapefruit is right next to oranges and tomatoes as the most acidic fruit, so you’ll want to avoid this as and when you can – especially if you already have heartburn! While grapefruits contain that all-important fiber, it can be worth trying out other fruits like strawberries that are a little more gentle on your stomach.

21. Sour cream

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Sour cream isn’t the best food choices for heartburn sufferers – especially if you already have gastro-esophageal reflux disease. As it’s another cold, dairy-based product, it will cause problems for your lower esophageal sphincter's function, which means your stomach will hold onto it when it shouldn’t.

22. Spicy foods

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Spicy foods are notorious for causing heartburn. While it’s not exactly clear why, studies have shown that chillis can cause burning sensations in the stomach, and relax the sphincter between the stomach and esophagus. This increases the likelihood of heartburn, but this can also depend on your individual tolerance to spice.

23. Sodas and carbonated drinks

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Another drink, but hear us out. Carbonated drinks are one of the worst things you can consume if you’re sensitive to heartburn, so it’s important to tread carefully. Scientific research suggests that these drinks can relax the esophageal sphincter and increase the acidity of stomach acid, which are the two primary risk factors for heartburn.

24. Lemons

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Life may give you lemons, but they might give you heartburn too. Lemon juice is highly acidic, which means it’s pretty good at causing the dreaded acid reflux. Lemons also contain citric acid, which can cause your stomach to produce more acid than it normally does. As a result, your stomach gets full, increasing the chances of reflux.

25. Garlic

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Garlic consumption is associated with heartburn, and it’s thought to increase the likelihood of heartburn in people who experience regular acid reflux. According to studies, you’re more likely to get heartburn if you eat raw garlic, so if you really can’t give it up, at least make sure it’s cooked properly.

26. Pizza

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It’s not just high-fat foods that can cause heartburn – it’s the greasy, oily ones too. Pizza is thought to make heartburn worse by stimulating your body to release substances that lead your esophagus to become irritated – especially if you’ve gone for the classic tomato base. If you do eat pizza, don’t lie down straight after it, as this will increase the likelihood of acid reflux.

27. Limes

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Just like lemons, limes are super acidic, which means they can play havoc with your stomach. They have been scientifically proven to make those pesky GERD symptoms worse thanks to their high levels of citric acid, so it’s a good idea to avoid them altogether if you’re prone to regular acid reflux attacks.

28. Tea and coffee

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A LOT of people have experienced acid reflux from drinking tea and coffee. It’s generally assumed that their high levels of caffeine are responsible for this, as it can relax the LES (the lower esophageal sphincter), which will allow more acid to bubble up in your stomach. Try and cut down on your caffeine intake if you can.

29. Oily salad dressings

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It’s wise to be careful with oily salad dressings. While they may seem harmless, they can actually be pretty bad for you, and the high levels of oil they can contain won’t do your stomach any favors. Oils like olive and rapeseed can cause the lower esophageal sphincter or LES, which often results in heartburn and acid reflux.

30. Pineapple

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Another tangy, citrus fruit you might want to put on your red list is pineapple. As it contains such high levels of acid, it can cause problems for those who suffer from GERD – especially if you decide to eat it on an empty stomach. The same applies if you drink pineapple juice, so be sure to tread carefully.