Understanding Acid Reflux & GERD: Common Food Triggers, Daily Habits, and What You Can Do to Feel Better

Acid reflux and gastroesophageal reflux disease (GERD) are incredibly common. If you’ve ever felt burning in your chest, a sour taste in your mouth, or discomfort after meals, you’re in good company.

The reassuring part? Many people find relief through small, realistic changes. This doesn’t mean cutting out entire food groups or giving up your favorite foods—it’s about learning what your body responds to and finding strategies that support comfort and ease.

Below, you’ll find approachable explanations for common reflux triggers, along with lifestyle tips that can make a meaningful difference.

Quick Refresher: What Is Acid Reflux?

Acid reflux happens when stomach contents move upward into the esophagus. At the center of this is the lower esophageal sphincter (LES), a muscular valve that normally keeps stomach contents where they belong. When the LES relaxes at the wrong time or stomach pressure increases, reflux can occur.

Common symptoms include:

• Heartburn

• Regurgitation

• Throat irritation or cough

• Chest discomfort

• Sour taste in the mouth

GERD refers to reflux that happens frequently or impacts daily life.

Foods That May Influence Reflux (and Why They Do It)

Reflux triggers vary widely from person to person. No food is automatically off-limits, but understanding why certain foods might contribute to symptoms can help you make choices that work for your body.

1. Fatty or Fried Foods

Examples: creamy sauces, fried chicken, buttery pastries, richer dishes.

Why they may play a role:

• They relax the LES.

• High-fat meals slow stomach emptying.

• Both factors increase internal pressure, making reflux more likely.

Smaller portions, different cooking methods, or pairing with other foods can make these more comfortable for many people.

2. Chocolate

Chocolate contains methylxanthines like theobromine.

These compounds may:

• Relax the LES

• Irritate the esophageal lining for some individuals

Some people do well with a small amount or specific types, like darker or less fatty varieties.

3. Mint (Peppermint)

Peppermint contains menthol, which can relax the LES.

This may increase symptoms for some people—especially peppermint tea, candies, or mint gum—while others tolerate it without issue.

4. Carbonated Beverages

Sparkling water, soda, seltzer, kombucha.

Mechanism:

• Carbonation increases gas volume in the stomach.

• More pressure can push contents upward.

Whether this is an issue often depends on portion size, frequency, and whether the drink is paired with a meal.

5. Coffee, Tea, and Other Caffeinated Drinks

Research is mixed, but potential mechanisms include:

• LES relaxation

• Irritation of the esophageal lining

• Stimulation of stomach acid production

Both caffeinated and decaf coffee may cause symptoms for some people, so tolerance varies.

6. Raw Onions

Raw onions are a common trigger due to their stronger flavor compounds and higher gas-producing potential.

Possible effects:

• Irritation of the esophagus

• Increased stomach pressure from gas production

• Potential lowering of LES pressure

Cooked onions are often more gentle.

7. Spicy Foods

Hot peppers, chili sauces, and spicy dishes contain capsaicin.

Capsaicin can:

• Stimulate nerve endings in the esophagus

• Create a burning sensation

• Increase perception of discomfort

This doesn’t necessarily increase reflux events—it simply makes symptoms more noticeable.

8. High-Acid Foods (Tomatoes, Citrus)

Acidic foods don’t weaken the LES, but they can irritate the esophagus if reflux occurs.

They may:

• Increase acidity of stomach contents

• Cause more burning during reflux events

• Trigger pain pathways even at mild acidity levels

Pairing acidic foods with a meal or choosing lower-acid versions can help.

Lifestyle Habits That Can Influence Reflux

Food is only part of the picture. Everyday habits, posture, clothing, and medications also play a role.

1. Body Position After Eating

Slouching or bending forward can increase abdominal pressure.

Supportive habits:

• Sit upright after meals

• Take a slow walk

• Avoid bending at the waist right after eating

These help keep stomach contents where they belong.

2. Sleep Position

Reflux often intensifies at night.

Helpful adjustments:

• Sleep on your left side

• Elevate the head of the bed 6–8 inches

• Allow 2–3 hours between your last meal and bedtime

These strategies take advantage of gravity and stomach anatomy.

3. Chewing Gum

Gum can be helpful or irritating depending on the type.

Pros:

• Increases saliva → may neutralize acid

Cons:

• Mint gum can relax the LES

• Swallowing air can increase bloating

• Sugar alcohols may cause gas

Fruit-flavored gums are often more comfortable for those sensitive to mint.

4. Clothing Choices

Tight waistbands or shapewear increase abdominal pressure, which can worsen reflux.

Comfortable, flexible clothing—especially after meals—can reduce symptoms.

5. Medications

Some medications can influence reflux by affecting LES tone or irritating the esophagus.

Examples include:

• NSAIDs (like ibuprofen)

• Some blood pressure medications

• Certain antidepressants

• Anticholinergics

• Some hormone treatments

If you notice a connection, your provider can help assess options—never stop medications on your own.

6. Stress

Stress doesn’t cause reflux on its own, but it can heighten how intensely you feel symptoms.

During stress, the esophagus and gut become more sensitive to even small amounts of acid. Stress-support strategies may lessen symptom severity, such as:

• Deep breathing

• Gentle movement

• Mindfulness practices

• Consistent, predictable eating patterns

These can be simple but surprisingly effective.

Putting It All Together

Managing reflux isn’t about perfection—it’s about noticing patterns and making thoughtful adjustments. You don’t need to eliminate all potential triggers; many people find that portion size, timing, or preparation style make a bigger difference than the food itself.

Small lifestyle tweaks, paired with a flexible approach to eating, can go a long way in improving comfort. And if symptoms persist, a registered dietitian or healthcare provider can help tailor strategies to your specific needs.

You deserve to feel well—and to enjoy your meals without fear or discomfort.

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References

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2. Gastroesophageal Reflux Disease. Fass R. The New England Journal of Medicine. 2022;387(13):1207-1216. doi:10.1056/NEJMcp2114026.

3. Gastroesophageal Reflux Disease. Kahrilas PJ. The New England Journal of Medicine. 2008;359(16):1700-7. doi:10.1056/NEJMcp0804684.

4. Food and Gastroesophageal Reflux Disease. Surdea-Blaga T, Negrutiu DE, Palage M, Dumitrascu DL. Current Medicinal Chemistry. 2019;26(19):3497-3511. doi:10.2174/0929867324666170515123807.

5. Dietary Factors Involved in GERD Management. Fox M, Gyawali CP. Best Practice & Research. Clinical Gastroenterology. 2023 Feb-Mar;62-63:101826. doi:10.1016/j.bpg.2023.101826.

6. Elimination of Dietary Triggers Is Successful in Treating Symptoms of Gastroesophageal Reflux Disease. Tosetti C, Savarino E, Benedetto E, De Bastiani R. Digestive Diseases and Sciences. 2021;66(5):1565-1571. doi:10.1007/s10620-020-06414-z.