5 Foods That Can Cause Acid Reflux

 Struggling with acid reflux? You’re not alone. From spicy meals to creamy sauces, certain foods can trigger it. Discover the top 5 culprits and learn simple, effective ways to ease reflux symptoms with everyday diet tweaks.  We spoke to experienced registered dietician, Catherine Rabess, to create a quick read that could save you a lot of discomfort.

Simple advice for cutting back the burn

That uncomfortable burning sensation creeping up your chest after a meal? It’s more common than you think. For many, acid reflux and heartburn symptoms are a regular part of life, but they don’t have to be. Often, it comes down to what you’re putting on your plate. Let’s take a closer look at acid reflux, what causes it, and the top 5 foods to avoid if you’re trying to keep the burn at bay.

What is Acid Reflux?

Acid reflux happens when stomach acid flows back up into the oesophagus, known as your food pipe. This can lead to symptoms like a burning sensation, chest discomfort, or a bitter taste in the mouth. If it’s happening frequently, it may be a sign of gastroesophageal reflux disease (GERD), a more persistent form of reflux that may require medical support.

The Science Behind Acid Reflux

Normally, a ring of muscle called the lower oesophageal sphincter keeps stomach contents where they belong. But if this sphincter muscle weakens or relaxes when it shouldn’t, acid in the stomach can rise up and trigger symptoms like heartburn, throat clearing and coughing, bloating, or nausea. Certain eating habits, such as eating late at night, or high fat foods can make this worse.

5 Foods That Can Cause Acid Reflux

Some foods are more likely to trigger heartburn than others. If you’re prone to reflux symptoms, these are the foods to watch out for:

Fried Foods

French fries, battered fish and other fried foods are high in saturated fats, which slow down stomach emptying and can worsen symptoms.

Spicy Foods

Chilli, hot sauces, and heavily spiced dishes can irritate the gut and trigger acid reflux in many people.

Citrus Fruits & Juices

Oranges, lemons, grapefruit and citrus juices are high in acidity, which can increase acid production and irritate the food pipe.

Tomato-Based Sauces

Think pasta drenched in tomato sauce or pizza with extra passata. Tomatoes are naturally acidic and often make heartburn symptoms worse.

Creamy Sauces & High Fat Foods

Rich dressings, cheesy bakes, and meat products like sausages and bacon or creamy curries can relax the lower oesophageal sphincter, allowing more acid to escape.

How to Avoid Acid Reflux

Small changes can make a big difference. If you want to keep reflux symptoms in check, try these practical tips:

• Eat smaller, frequent meals instead of large portions.
• Avoid lying down straight after eating, wait at least two to three hours.
• Keep a food diary to identify your personal trigger foods.
• Swap rich or spicy meals for bland foods like brown rice, steamed vegetables, fish or lean meats such as chicken or low fat mince.
• Choose herbal teas and water, over caffeinated and carbonated drinks. Fizzy drinks can increase pressure in the stomach and caffeine is a gut stimulant and could make reflux worse. 
• Try diaphragmatic ‘belly’ breathing, this can help reduce acid reflux symptoms by activating the vagus nerve to promote relaxation and improve digestion.

Catherine Rebess is a registered dietician who specialises in functional gut disorders, including acid reflux, IBS and other conditions. Speak to our contact centre about booking an appointment in our clinic.