GERD trigger foods: what to watch, and how to find yours

These are the foods and drinks people with GERD most often report. Some relax the valve at the top of the stomach (the lower esophageal sphincter), some slow how fast the stomach empties, and some irritate an esophagus that is already inflamed.

• Fatty and fried foods. Fat slows stomach emptying and can relax the valve. Think fries, burgers, creamy sauces, and pastries.
• Coffee and other caffeine. Coffee bothers many people, though not everyone. Decaf is gentler for some.
• Alcohol. Wine, beer, and spirits can all relax the valve, especially in the evening.
• Chocolate and peppermint. Both are known to relax the valve.
• Citrus and tomatoes. Acidic foods such as orange juice, tomato sauce, and salsa can sting an irritated esophagus.
• Spicy food. Chili and hot sauces trigger heartburn for many people.
• Onion and garlic, especially raw.
• Carbonated drinks. Bubbles add pressure in the stomach.

Reflux is not only about what is on the plate. These habits often matter as much as any single food:

• Large meals. A full stomach pushes back against the valve. Smaller meals are easier on it.
• Eating close to bedtime. Lying down soon after a meal lets acid flow upward. Many clinicians suggest finishing your last meal two to three hours before bed.
• Lying flat at night. Raising the head of the bed helps some people with night-time symptoms.

If your reflux mostly hits after you lie down, our guide to acid reflux at night explains why it gets worse then and what helps.

Lists like the one above are averages. Current guidance for GERD does not recommend cutting every possible trigger food at once, because most people react to only a few. Cutting everything makes eating harder without telling you which change helped.

A better approach is to log what you eat and when your symptoms happen, then look for foods that show up again and again before a flare. Our guide to keeping a food and symptom diary explains how to do this well.