GERD (Gastroesophageal Reflux Disease) is a common digestive disorder that affects millions of people worldwide. The condition occurs when stomach acid flows back into the esophagus, causing irritation and discomfort.

Symptoms include heartburn, chest pain, and difficulty swallowing. While there’s no cure for GERD, managing the condition involves making dietary changes. We’ve compiled a list of foods to avoid if you have GERD.

Caffeinated Beverages

Highly caffeinated beverages, such as coffee, tea, soda, and energy drinks can worsen GERD symptoms.

Caffeine is a known trigger for acid reflux and can cause the LES (lower esophageal sphincter) to relax, allowing stomach acid to flow back into the esophagus. It’s best to limit your caffeine intake or opt for decaffeinated beverages.

Alcohol

Alcoholic beverages can trigger GERD symptoms, particularly in people who already have the condition. Alcohol can relax the LES, making it easier for stomach acid to flow back into the esophagus.

It’s recommended to limit alcohol intake to one drink per day for women and two drinks per day for men.

Fatty Foods

Fatty foods, such as fried foods, fast food, and processed snacks can slow digestion and increase the likelihood of GERD symptoms. These foods can also cause the LES to relax, leading to acid reflux.

Instead of consuming high-fat foods, opt for lean proteins and whole grains.

Spicy Foods

Spicy foods can cause irritation to the digestive tract and worsen GERD symptoms. The capsaicin found in chili peppers can cause the LES to relax, allowing stomach acid to flow back into the esophagus.

It’s best to avoid spicy foods or limit your intake.

Citrus Fruits

While citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, they can trigger GERD symptoms. Citrus fruits are acidic and can irritate the esophagus, causing heartburn.

Avoid consuming these fruits on an empty stomach and consider consuming them in small quantities.

Tomatoes

Tomatoes are highly acidic and can trigger GERD symptoms. This includes tomato sauces, ketchup, and tomato-based soups. If you enjoy consuming tomatoes, try removing the skin and seeds as they may cause irritation.

Peppermint

While peppermint is commonly used to soothe digestive issues, it can actually worsen GERD symptoms. Peppermint can relax the LES, making it easier for stomach acid to flow back into the esophagus.

It’s best to avoid consuming peppermint tea or peppermint candies.

Chocolate

Chocolate is a known trigger for GERD symptoms. Chocolate contains caffeine, which can relax the LES and cause acid reflux. Chocolate also contains theobromine, which can cause irritation and inflammation in the esophagus.

It’s best to limit your consumption of chocolate.

Mint

Mint, including spearmint and peppermint, can relax the LES and cause acid reflux. It’s best to avoid consuming mint teas or chewing mint gum.

Onions and Garlic

Onions and garlic are known for causing heartburn and other digestive issues. These foods can cause the LES to relax, allowing stomach acid to flow back into the esophagus. Try consuming a smaller amount of these foods or opt for less pungent varieties.