Taking Control of Acid Reflux: A Self-Care Guide/Know Your Triggers: Foods and Habits That Worsen Acid Reflux
Know Your Triggers: Foods and Habits That Worsen Acid Reflux
When it comes to acid reflux, what you eat—and how you live—can either calm your gut or light a fire in your chest. The key to managing reflux often starts with knowing your personal triggers. These can vary from person to person, but some patterns are very common.
Common Food Triggers
Here’s a list of foods that frequently worsen acid reflux:
- Fatty or Fried Foods: Fried chicken, burgers, bacon, chips. These slow digestion and put pressure on the stomach.
- Spicy Foods: Chili, hot sauce, spicy soups or dishes. These can irritate the esophagus and increase acid production.
- Citrus Fruits and Juices: Oranges, lemons, calamansi, pineapple. Highly acidic and can worsen symptoms.
- Tomato-Based Products: Pasta sauces, ketchup, pizza. Acidic and may relax the lower esophageal sphincter (LES).
- Caffeine and Carbonated Drinks: Coffee, soda, energy drinks. Can trigger reflux by relaxing the LES and increasing stomach acid.
- Chocolate: Contains caffeine and theobromine, which relax the LES.
- Alcohol: Red wine, beer, and spirits can all irritate the stomach lining.
Lifestyle Habits That Can Make Reflux Worse
It’s not just about what you eat, but how and when you eat:
- Large Meals: Overeating stretches your stomach and puts pressure on the LES.
- Lying Down After Eating: Gravity helps keep acid down—lying flat allows it to flow upward.
- Late-Night Eating: Your stomach is slower at night; eating right before bed makes reflux more likely.
- Tight Clothing: Tight belts, waistbands, or shapewear can compress your stomach.
Keep a Reflux Diary
Tracking your food and habits can be a game-changer. Keep note of:
- What you eat and drink
- When you eat
- When symptoms occur
Even a simple 3-day food log can help you spot problem foods or habits you never connected to your symptoms.
A Note on Individual Differences
Not all triggers apply to everyone. Some people can tolerate citrus, others can’t. What matters is tuning into your body and recognizing your own patterns.
Next in the Series
In Article 3, we’ll focus on building daily habits that support digestive comfort—beyond food. From posture to pillow tips, you’ll learn how simple lifestyle changes can make reflux less frequent and less intense.
General Physician
From everyday illnesses to long-term conditions, a general physician provides expert care for patients of all ages. Whether it’s preventive screenings, health advice, or managing chronic concerns, a general physician is your first step toward better health and peace of mind.
Initial Nutritionist Assessment
This one-on-one session offers a comprehensive evaluation of your diet, lifestyle, medical history, and health goals. Your nutritionist will assess factors like eating habits, physical activity, sleep, and stress levels to create a personalized nutrition plan tailored to your needs—whether you're focused on weight management, energy levels, digestive health, or chronic conditions.
