10 Foods That Trigger Heartburn & 10 That Stop It In Its Tracks
Now You're Playing with Fire
Acid reflux is an uncomfortable experience, to say the least, and when it leads to heartburn, our day is pretty much shot. To make matters worse, lying down only aggravates the pain and makes proper rest impossible. The good news is that some foods and beverages can help alleviate heartburn symptoms, while others can actually trigger them. Let's dive into which you should avoid and which can stop those pesky symptoms in their tracks.
1. Spicy Foods
Spicy foods have a bad rap for being more trouble than they’re worth—and heartburn is just one more thing to add to the list of grievances. Chili peppers or hot spices have been known to not only cause stomach upset but also run the risk of allowing stomach acid to reappear, leading to unpleasant heartburn.
2. Citrus Fruits
For anyone dealing with regular heartburn, it's probably best to keep away from citrus fruits. Popular options like oranges, grapefruit, or lemons have high acidity, which triggers symptoms by burning your chest or throat even more.
3. Chocolate
Bad news, chocoholics! Chocolate has a few triggering ingredients like caffeine and theobromine, both of which can contribute to heartburn for some people. Dark chocolate in particular has higher levels of both, so try not to indulge too much.
4. Fast Food
With so much fat, sugar, and salt in fast food, you’d be wise to turn away and stop heartburn symptoms before they start. Fast food can slow digestion and promote bloating, both of which put undue pressure on your esophageal sphincter. More pressure means more acid—and more discomfort.
5. Onions
Onions are well-known disruptors, and those dealing with acid reflux feel the literal burn more than others. These little guys seem harmless but have been known to cause gas, bloating, and pressure on the stomach—all of which can lead to painful heartburn.
6. Coffee
Not only is coffee acidic, but it also has caffeine, and both can do a number on your system. The acidity and caffeine relax your lower esophageal sphincter, encouraging acid reflux and often leading to heartburn. Don't worry, you don't have to cut out coffee altogether! Darker roasts and cold brews often have lower acidity, making them great alternatives.
7. Carbonated Drinks
Put that Coke down! All that carbonation worsens heartburn by bringing more gas into your digestive system. Excess gas means a greater chance of bloating and more pressure on your lower esophageal sphincter. Both cause, you guessed it, heartburn.
8. Peppermint
We’d never think it, but peppermint is a prime suspect for heartburn. Though it’s a helpful reliever of some ailments, peppermint relaxes your esophageal sphincter enough that it could allow stomach acids back up. Veer away from products like mint gum, peppermint candies, or even tea.
9. Tomatoes
Citrus fruits are far from the only acidic culprit. Tomatoes are full of both citric and malic acid, a dynamic duo that often leads directly to heartburn. It’s even worse if you eat them on an empty stomach, so it's best to keep away.
10. Garlic
Garlic is another food that's typically thought safe. However, this classic kitchen ingredient can cause significant heartburn in an unlucky few. You can thank its carbohydrate, fructans, for the unwanted symptoms and difficult digestion. If you suffer from acid reflux, it might be best to skip out.
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The silver lining is that plenty of foods can help alleviate the pain of heartburn! Let's explore a few options you can safely indulge in without any pain.
1. Brown Rice
Brown rice, and whole grains in general, do a great job of sopping up stomach acid and alleviating acid reflux symptoms. They’re also a good source of fiber and aren’t hard on your digestive tract.
2. Oatmeal
Oatmeal is a bland, safe food for almost anyone—especially for those with acid reflux or painful heartburn symptoms. It’s high in fiber and doesn’t have a ton of acidity, which makes it a smart choice to reduce discomfort. You can even drizzle a bit of honey on top for added relief!
3. Ginger
If you’ve ever had an upset stomach, you know just how beneficial ginger is. Well, feel free to reach for it again because ginger reduces inflammation and promotes proper digestion. Just be sure to make it into a tea rather than eating it straight!
4. Lean Protein
You’ll want to stick with lean protein when your chest is on fire. Ditch the fried stuff and opt for soothing options like skinless chicken, fish, and even tofu. They're easier on your system than other meats and have been known to lessen pressure on your esophageal sphincter.
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5. Avocado
Fatty foods are a terrible idea for anyone with heartburn—but healthy fats, like the kinds found in avocado, are an exception. Avocados are also low in acidity and the creamy texture helps them slide down smooth, making it easier on your stomach and esophagus.
6. Herbal Teas
Certain herbal teas like chamomile or licorice can alleviate heartburn by reducing inflammation and relaxing the esophgus. They also promote healthy digestion and are easy on the system, so it's pretty much a win-win.
7. No-Fat Milk
You want to be careful with what kind of milk you drink. If your chest is burning, whole milk can actually make the symptoms worse. If you're looking to dull the pain, it's best to reach for low or no-fat milk to weaken any discomfort.
8. Nuts
Reach for a handful of nuts like peanuts, almonds, or flaxseed to help reduce acidity in the digestive tract. They’re high in protein, too, and don’t come with any unhealthy fat that exacerbate symptoms.
9. Certain Fruits and Vegetables
Most fruits and veggies are a safe bet for anyone with heartburn, but some work better than others. Anything high in fiber or water make the best candidates for symptom relief. Think low-fat items like bananas, celery, apples, and leafy greens to help eliminate pain and promote healthy digestion.
10. Fat-Free Yogurt
Much like with milk, you want to be careful about which yogurt you consume. The no or low-fat varieties are best because they’re loaded with probiotics and easier to digest. Stick to the unflavored stuff, too—flavored yogurt usually comes with a bunch of added preservatives, which won't do any favors for your system.
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