Heartburn, a.k.a. gastroesophageal reflux disease (GERD) is an irritating issue that can be caused by a number of things. Dr. Olivia Yost, a family medicine physician with the University of Michigan Health-West, explains that it occurs when stomach acid flows backwards up into the esophagus, causing irritation and damage to the lining of the esophagus. She notes that pregnancy, being overweight, lying down with a full stomach, and more can all cause this.
However, your diet is one of the biggest factors that can trigger acid reflux, so paying attention to what you eat and how it impacts your diet is one good step to take if you want to avoid heartburn. In fact, there are a few common foods that experts say you’re better off cutting out if you frequently struggle with this issue.
To learn more about some of the most common triggers of heartburn, we checked in with Dr. Yost. She told us that citrus fruits, tomato, and onion have high acidity levels that can cause and worsen the issue. Read on to learn more about each of these foods and how they contribute to GERD below.
READ MORE: 4 Worst Foods To Eat Before Bed Because They Cause Indigestion, Bloating And Heartburn
1. Citrus fruits
Citrus fruits like orange, lemons, and grapefruit are generally healthy; they're a great, low-calorie source of many essential nutrients like vitamin C, fiber, and more. However, Dr. Yost warns that the high acidity of these fruits is one major red flag for people who want to avoid heartburn.
"People that struggle with heartburn should avoid highly acidic foods like citrus fruits, as these add to the acidity of the stomach and often trigger heartburn," she says.
If you still want to get your fruit fix, there are a few low-acid options to consider, including bananas, melons, and berries (which are packed with health benefits!).
2. Tomatoes
Tomatoes are another high-acid food Dr. Yost says may trigger heartburn. While this juicy, tasty vegetable may add some great flavor and nutrients to your salads and sandwiches, it's best to limit your intake if you struggle with acid reflux. Vanguard Gastroenterology says that "Tomatoes can make your gastric acid levels rise high enough to make it force back up the esophagus." Say it ain't so!
Instead, try topping your salads and bowls with low-acid options like mushrooms, carrots, celery, radishes, and more. Yum!
You can find some of our favorite salad ingredients here.
3. Onion
Who doesn't love onion? This is an integral ingredient in a range of recipes across cultures. However, Dr. Yost warns that eating too much of this veggie, along with garlic, can lead to painful acid reflux.
"People often find that overconsumption of garlic or onions can be associated with more heartburn," she tells us.
These ingredients can be especially triggering if eaten raw, according to Digestive Health Centers. For this reason, it's best to cook your onions before adding them to your meals if you want to mitigate heartburn as much as possible.
What to eat instead
So, what are some heartburn-safe alternatives? In addition to the low-acid options we mentioned above, Dr. Yost has some advice: "While heartburn can be a highly individualized condition with people having different dietary triggers, in general, eating foods rich in fiber like whole grains, green leafy vegetables, and root vegetables tend to be safe and healthy options with many other digestive benefits," she says.
Additionally, it's best to keep your consumption of fats to a minimum. "Lower-fat meals can also help avoid heartburn as fat can lower the LES tone, delay stomach emptying, and subsequently increase heartburn," Dr. Yost concludes.
READ MORE: 3 High-Fiber Foods Doctors Say You Can Eat (Almost) Non-Stop While Trying To Lose Weight
The bottom line
Overall, the specific foods that trigger acid reflux can vary greatly from person to person. For this reason, the best way to keep the issue at bay is to pay attention to how your body reacts to certain foods and limit your consumption of the worst culprits. However, high-acid foods like citrus, tomatoes, and onion are generally some of the most common offenders, so avoiding these foods as much as possible is a good rule of thumb.
