Foods That Trigger Reflux — And What You Can Eat Instead

If you live with acid reflux or GERD (gastroesophageal reflux disease), what you eat can make a significant difference in your symptoms. Certain foods can relax the lower esophageal sphincter (LES), allowing acid to escape into the esophagus — causing burning and discomfort.

At the Tampa Bay Reflux Center, our specialists help patients reduce reflux through evidence-based treatments, lifestyle changes, and personalized nutrition plans. Clinical research confirms that diet modification can significantly reduce reflux symptoms and improve long-term outcomes (Heidarzadeh-Esfahani et al., 2021).

Foods That Commonly Trigger Reflux

1. High-Fat and Fried Foods

Greasy, fried foods such as french fries or fried chicken can relax the LES and slow digestion, increasing reflux risk (Heidarzadeh-Esfahani et al., 2021).
Eat instead: baked or grilled lean proteins like chicken, turkey, or fish.

2. Spicy Foods

Capsaicin-rich foods, such as chili peppers and hot sauces, may worsen reflux symptoms by irritating the esophageal lining (Heidarzadeh-Esfahani et al., 2021).
Eat instead: use herbs like basil or parsley and mild spices like turmeric for flavor.

3. Citrus and Acidic Foods

Tomatoes, oranges, lemons, and other acidic foods increase gastric acid production, aggravating reflux symptoms (National Institute of Diabetes and Digestive and Kidney Diseases, n.d.).
Eat instead: low-acid fruits such as melons, bananas, and apples, which are gentler on the stomach (Harvard Health Publishing, 2023).

4. Caffeinated and Carbonated Drinks

Caffeine and carbonation can relax the LES and increase gas buildup, contributing to reflux (National Institute of Diabetes and Digestive and Kidney Diseases, n.d.).
Drink instead: herbal teas, decaffeinated beverages, or still water.

5. Chocolate and Mint

While often thought of as soothing, chocolate and mint both contain compounds that may relax the LES, making reflux more likely (National Institute of Diabetes and Digestive and Kidney Diseases, n.d.).
Eat instead: oatmeal, whole-grain toast, or fruit smoothies made with non-citrus fruits.

Foods That May Help Reduce Reflux

1. High-Fiber Foods

Fiber promotes digestive motility, reducing pressure and acid exposure in the stomach. Oatmeal, brown rice, and vegetables are excellent options (Johns Hopkins Medicine, n.d.).

2. Lean Proteins

Low-fat proteins such as grilled fish, skinless chicken, or plant-based sources (beans, tofu) help minimize reflux risk (Johns Hopkins Medicine, n.d.).

3. Whole Grains and Non-Acidic Vegetables

Whole grains can absorb stomach acid, while vegetables like spinach and broccoli are alkaline and gentle on digestion (Harvard Health Publishing, 2023).

Lifestyle Tips for Managing Reflux

Beyond food choices, simple habits can significantly reduce reflux frequency:

  • Eat smaller, more frequent meals

  • Avoid eating within 2–3 hours before bedtime

  • Stay upright after eating

  • Maintain a healthy weight

These lifestyle strategies are clinically proven to complement dietary changes and improve GERD outcomes (National Institute of Diabetes and Digestive and Kidney Diseases, n.d.).

Why Choose Tampa Bay Reflux Center

At the Tampa Bay Reflux Center, our board-certified specialists use advanced diagnostic testing and treatment options to identify the root cause of reflux. We combine medical expertise with nutritional counseling to ensure each patient receives a tailored plan for lasting relief.

Whether you’re adjusting your diet or considering surgical treatment, our team provides compassionate, evidence-based care to help you feel your best.

Managing reflux starts in your kitchen. By recognizing trigger foods and replacing them with soothing, nutrient-rich options, you can dramatically reduce discomfort and improve your quality of life. With guidance from the Tampa Bay Reflux Center, long-term reflux control is within reach — naturally and effectively.

Works Cited

Harvard Health Publishing. (2023). GERD diet: Foods to avoid to reduce acid reflux. Link

Heidarzadeh-Esfahani, N., Jafarirad, S., & Darvishi, L. (2021). Dietary intake in relation to risk of reflux disease.Nutrients, 13(1), 210. Link

Johns Hopkins Medicine. (n.d.). GERD diet: Foods that help with acid reflux (heartburn). Link

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Eating, diet, & nutrition for GER & GERD.Link

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