Foods such as citrus fruits and greasy fast food can trigger heartburn. Eating habits such as overeating can also intensify symptoms of heartburn or acid reflux.
Let’s take a look at five foods that trigger heartburn and other causes.
What is GERD?
Gastroesophageal reflux disease, or GERD, is a chronic condition which effects roughly 20% of adults and 10% of kids in the United States, per the Cleveland Health Clinic.
“Gastroesophageal reflux disease (GERD) is a chronic medical condition caused by the flow of contents from the stomach upwards into the esophagus resulting in both symptoms and complications,” reports the American College of Gastroenterology.
“The most common symptoms of GERD are heartburn and regurgitation. Heartburn is a burning sensation in the chest behind the breastbone. Regurgitation is a feeling of fluid or food coming up into the chest. Many people experience both symptoms; however, some patients can have one without the other.”
What are the symptoms of heartburn?
“Heartburn occurs when the acid in the stomach flows back up into the esophagus, or food pipe. Some people describe this as a feeling of burning discomfort that starts behind the breastbone and moves up toward the neck and throat. There may also be a bitter taste in the throat or a feeling of pressure,” per Medical News Today.
According to the Mayo Clinic, symptoms of heartburn may include:
- Bitter or acidic taste in mouth.
- Burning pain in the chest.
- Pain worsens when sitting, lying down or bending over.
Symptoms of heartburn may last several hours. More than 60 million people in the U.S. will suffer from heartburn at least once each month.
1. Spicy foods
Spicy foods have a reputation for causing heartburn. Spicy foods may also irritate an inflamed esophagus, exacerbating heartburn symptoms, per Healthline.
“Spicy foods can irritate the stomach and may cause heartburn. Chili peppers contain capsaicin, which research suggests causes delayed gastric emptying and may promote reflux,” reports Medical News Today.
A 2020 study reports that people suffering from GERD experienced intensified heartburn and burning in the belly after consuming chili capsules.
Frequently eating spicy foods may help reduce heartburn symptoms associated with spicy meals. One study found that people who regularly consume spicy foods experience fewer GERD symptoms from these meals.
If spicy foods appear to be giving you symptoms of heartburn, it could be advantageous to cut back on them.
2. Mint
Peppermint is known to reduce nausea and irritable bowel syndrome, but it can also trigger heartburn and other GERD symptoms, per Medical News Today.
“Peppermint can relax the sphincter between the stomach and esophagus, allowing stomach acids to flow back into the esophagus. (The sphincter is the muscle that separates the esophagus from the stomach.) By relaxing the sphincter, peppermint may actually worsen the symptoms of heartburn and indigestion,” reports Mount Sinai.
3. Fatty, greasy foods
Fatty and greasy foods can trigger heartburn because they take longer for the body to digest, so stomach acid is more likely to creep into the esophagus and cause pain, per Harvard Health.
“Foods that have concentrated amount of fat can induce reflux symptoms. These can include fatty meats like bacon and sausage or any heavily fried foods. The high amount of fat in these foods can slow emptying from your stomach, leading to stomach acid backing up into the esophagus after consumption,” reports Cooper University Health Care.
A 2021 study in people with GERD found that more than half the study’s participants reported fatty foods as triggers for their heartburn symptoms. Participants who removed these triggering foods from their diet experienced significantly improved heartburn symptoms.
Fatty, greasy foods such as fries, hamburgers, potato chips, creamy dressings, doughnuts, fried bacon, fried sausage, pastries and fast foods are all potential culprits for heartburn, reports Medical News Today.
4. Citrus fruits and acidic foods
Acidic foods such as citrus foods, tomatoes and fruit juices can irritate the lining of a damaged esophagus and trigger GERD symptoms, reports the American College of Gastroenterology.
“Tomatoes (including foods like salsa and marinara sauce) and citrus fruits (such as oranges, grapefruits, and lemons) can trigger heartburn, especially if you eat them by themselves, on an empty stomach. Vinegar is another acid, and it’s a common ingredient in salad dressings and other dishes,” reports WebMD.
Replacing citrus fruits with milder options such as melon or berries and replacing tomato sauces with pesto sauces could help manage symptoms of acid reflux.
5. Carbonated or caffeinated beverages
Both carbonated and caffeinated beverages relax the esophageal sphincter, increasing the risk of acid reflux and heartburn, according to research. Drinks such as coffee, tea, soda, energy drinks and sparkling water can all have this impact.
“Sodas contain gas that can force open the lower esophageal sphincter and cause a person to burp. The sugar in sodas can ferment in the stomach and cause more gas and bloating.” per Medical News Today.
One study found that people who consumed carbonated beverages had a 63% higher chance of experiencing acid reflux or heartburn.
Eliminating or cutting back on carbonated and caffeinated beverages could improve symptoms of GERD.
Other food-related causes of heartburn
Heartburn can also be triggered or intensified by eating habits such as eating before bed and overeating, according to WebMD.
“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Dr. Ekta Gupta, a gastroenterologist with Johns Hopkins Medicine. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”
Some food-related heartburn triggers include:
- Lying down right after finishing a meal.
- Eating meals too quickly.
- Eating too much of any foods.
- Obesity.
- Anti-inflammatory painkillers.
- Smoking.
Should I talk to a doctor about my heartburn?
According to the Mayo Clinic, you should speak with a medical professional about your acid reflux or heartburn if you have difficulty swallowing, you experience persistent nausea or vomiting, you lose weight due to trouble eating and/or you suffer from heartburn at least twice per week.