Acid Reflux Foods to Avoid: Understanding Possible Triggers

It’s well known that some foods and drinks can trigger acid reflux symptoms. While there’s no solid list of acid reflux-triggering foods to avoid, Healthdirect lists some possible trigger foods, including: 

• fatty foods
• spicy foods, 
• tomatoes, 
• citrus fruit juices, 
• chocolate, 
• peppermint, 
• coffee and other caffeinated drinks, 
• soft drinks, and 
• alcohol.

A list like this may help you work out your own triggers, and doesn’t represent all possible triggers. This article looks at possible triggers rather than 'bad' or 'safe' foods. It explores ways to identify your trigger foods, why meal size and timing also matter, and when it's worth talking to a healthcare professional.

What Is Acid Reflux?

Acid reflux can also be referred to as GORD, short for gastro-oesophageal reflux disease. Healthdirect describes GORD as digestive reflux that occurs more than twice a week. If that sounds like you, you may not have GORD, but it’s important to discuss your symptoms with your doctor. 

Reflux is often discussed alongside indigestion, which Healthdirect describes as discomfort in the upper abdomen to the lower chest.  Reflux and indigestion share many of the same food and drink triggers, but they are not the same thing.

Foods and Drinks That May Trigger Reflux Symptoms

Healthdirect's guidance on GORD and indigestion lists several foods and drinks that may trigger symptoms,  and clearly communicates that different foods can affect people differently. Your own experience will tell you whether a particular food or drink is a problem for you. The same guidance also names tobacco as a possible trigger, even though it's neither a food nor a drink. Potential trigger foods to watch include:

Fatty or Fried Foods

Healthdirect lists fatty foods, like a fried takeaway meal or a dish with a rich, creamy sauce, as potential triggers for GORD symptoms. The guidance discusses fatty foods in general terms, but you don't need to treat every fatty food as off limits. It's more useful to notice how fat-rich meals sit with you.

Spicy Foods

Spicy foods are on the list too. Healthdirect specifically mentions black pepper as a possible trigger, and chilli-heavy meals can also trigger symptoms.  

Tomatoes and Citrus

Tomatoes specifically appear on Healthdirect's list of foods that can trigger GORD symptoms, as does citrus, including citrus fruit juices like orange juice. There’s no reason to interpret this as a warning about all fruit, or about every food that tastes sharp or tangy.

Chocolate and Peppermint

They’re easy to overlook, but chocolate and peppermint both appear on Healthdirect's lists of possible triggers for GORD and for indigestion. That's handy to know when you're choosing a drink, too: peppermint tea isn't automatically a perfect swap for coffee if you have reflux!

Coffee, Alcohol and Soft Drinks

A few beverages are also listed by Healthdirect, including:

• coffee and other drinks containing caffeine, 
• alcohol, and 
• soft drinks.

This list is a gentle nudge to pay attention to how drinks affect you, too. You might notice symptoms after drinking one of these but feel fine after others. You might also notice symptoms after especially hot or cold beverages. 

How to Identify Personal Food Triggers

Healthdirect's advice on identifying food triggers focuses on you as an individual: different foods affect people differently, and you should only avoid certain foods and drinks if they trigger your symptoms. The goal is to find the foods that matter for you, and that's usually a fairly short list. 

It helps to start writing down what you eat and drink, roughly how much, what time, and whether you had any symptoms. 

You don't need to cut out all possible trigger foods, or whole food groups, just in case. If you notice you're avoiding more and more foods, that's a good time to ask a healthcare professional for advice.

Meal Size and Timing Also Matter

It isn't only about what's on the plate. Healthdirect notes that large meals can trigger GORD symptoms, and suggests modifying eating habits by:

• eating smaller, more frequent meals;
• eating your meals at least 2 to 3 hours before exercising or going to bed;
• staying upright during and after your meal.

How much these habits affect reflux varies from person to person. 

Practical Food Swaps to Consider

Once you've noticed a particular food or drink tends to trigger symptoms, a like-for-like swap will usually suffice - giving up a favourite meal may not be necessary. Some helpful swaps include:

• Fried dishes: consider a grilled or baked version of the same meal. Remember that portion size matters, and large meals can trigger symptoms no matter what’s on your plate.
• Heavily spiced meal: consider a milder version, adjusting the heat and spices to what you can tolerate.
• Soft drink: consider still or sparkling water.
• Large meal late in the evening: consider a smaller meal eaten earlier, 2 to 3 hours before bed.

Remember, the aim is to eat a varied range of foods you both enjoy and tolerate.

When to Speak With a Healthcare Professional

Experimenting with what and when you eat is sensible, but some symptoms need a doctor's attention, not just a menu change. Healthdirect advises seeing your doctor if you:

• have reflux symptoms that get worse or change;
• have repeated vomiting or are vomiting blood;
• notice a change in the colour of your poo, such as black or red; or
• feel unusually tired.

Its guidance on indigestion gives further reasons to see your doctor, including:

• unexpected weight loss;
• blood in your vomit;
• bloody or black stools (poo);
• difficulty or pain when swallowing.

Frequently Asked Questions

Do I need to avoid every food on a reflux trigger list?

No.

Healthdirect recommends avoiding certain foods and drinks only if they trigger your symptoms, and reminds you that different foods affect people differently. A trigger list can help you know what to watch for, but the foods to avoid with acid reflux will differ from person to person.

Can spicy foods cause acid reflux?

Yes, spicy foods may trigger reflux symptoms in some people.

Healthdirect includes spicy foods among those that may trigger GORD symptoms. However, triggering symptoms is different from explaining the cause of your reflux. If your symptoms persist, see your doctor.

Can coffee or chocolate trigger reflux?

Yes, they can for some people.

Coffee and other caffeinated drinks, as well as chocolate, appear on Healthdirect's list of foods and drinks that may trigger GORD symptoms. Whether they affect you or not is individual. Rely on your own experience before cutting them out.

What can I eat?

There's no universal list of safe foods, just as there's no universal list of foods to avoid.

A practical approach is to stick with meals you tolerate well, or try a milder, less fatty, less spicy or smaller version of those that seem to trigger symptoms. 

Can dietary changes cure GORD?

No. 

Food changes are a way to manage possible GORD triggers rather than offering a cure. If your symptoms get worse or change, regardless of your diet, see your doctor.