9 Common Foods That Can Trigger Heartburn and How to Manage Symptoms

Heartburn is more than just a minor annoyance. It’s a painful, burning sensation in the chest that many people experience, often after eating certain foods. If you’re one of the millions who suffer from heartburn, you may have noticed that certain foods seem to make things worse. In fact, some of the most common foods and drinks can relax the lower esophageal sphincter (LES), a key muscle that keeps stomach acid where it belongs. When this muscle relaxes, stomach acid can flow back into the esophagus, causing discomfort.

This article highlights 9 foods that can trigger heartburn, along with helpful tips for managing GERD (gastroesophageal reflux disease) and preventing painful flare-ups.

---

9 Foods That May Trigger Heartburn

1. High-Fat Foods

Greasy foods like fries, pizza, and fatty cuts of meat can be heartburn triggers. They may increase the release of bile salts, which irritate the esophagus and relax the LES, leading to acid reflux.

Tip: Avoid fried and high-fat meals if you notice heartburn after eating them.

2. Mint

While mint is often considered soothing for digestion, it can actually trigger heartburn for some people by relaxing the LES. Peppermint and spearmint are the main culprits.

Tip: If you notice heartburn after consuming mint, try cutting it out of your diet.

3. Citrus Juices

Citrus fruits like oranges and grapefruits are known for causing heartburn in many people. The acidity of citrus juices may irritate the esophagus and trigger reflux symptoms.

Tip: Opt for non-acidic fruit juices like apple or pear juice.

4. Chocolate

Chocolate contains caffeine and theobromine, both of which can relax the LES, allowing stomach acid to rise into the esophagus. This can result in heartburn.

Tip: If chocolate is a trigger, try avoiding it or consuming it in moderation.

5. Spicy Foods

Chili peppers and other spicy ingredients may irritate the esophagus and relax the LES, contributing to heartburn. Some studies suggest that spicy foods can worsen acid reflux symptoms.

Tip: If spicy foods trigger heartburn, try eliminating them from your meals to see if your symptoms improve.

6. Onions

Raw onions, in particular, can be a significant trigger for heartburn. While the exact cause isn’t fully understood, onions can increase acid reflux symptoms for many people.

Tip: Consider cooking onions before eating them, or avoid them if you’re sensitive to them.

7. Alcohol

Drinking alcohol, especially in excess, can relax the LES and increase the likelihood of acid reflux. Alcohol can also stimulate acid production in the stomach, worsening symptoms of heartburn.

Tip: Limit alcohol intake or avoid drinking it if you’re prone to heartburn.

8. Coffee and Caffeinated Beverages

Coffee, tea, and other caffeinated beverages can cause heartburn for some people due to the caffeine’s relaxing effect on the LES and its ability to stimulate stomach acid production.

Tip: If you love coffee, try switching to decaffeinated versions to see if it helps reduce heartburn.

9. Carbonated Beverages

Sodas and other carbonated drinks can contribute to heartburn by causing bloating, which increases the pressure on the stomach and can lead to acid reflux. Carbonation can also relax the LES.

Tip: Opt for still water or herbal teas instead of sodas to reduce the risk of heartburn.

---

How to Manage Heartburn:

In addition to avoiding heartburn-triggering foods, there are other lifestyle changes you can make to reduce symptoms:

• Maintain a Healthy Weight: Being overweight puts pressure on the stomach, increasing the risk of acid reflux.
• Eat Smaller Meals: Eating large meals can cause the stomach to produce more acid, triggering heartburn.
• Avoid Lying Down After Eating: Wait at least 3 hours before lying down to allow your body to digest your food.
• Elevate Your Head While Sleeping: Raising your head by 6-8 inches can help reduce nighttime heartburn.

If you experience frequent heartburn, it’s best to consult with a healthcare provider to create a treatment plan that works for you.