What foods should I avoid if I have GERD?

If you have GERD, it's best to avoid spicy foods, citrus fruits, tomatoes, chocolate, caffeine, carbonated drinks, fried and fatty foods, and alcohol. These can relax the lower esophageal sphincter or increase stomach acid, worsening acid reflux symptoms.

Why do fatty and fried foods trigger acid reflux?

Fatty and fried foods slow down digestion and can increase pressure in the stomach, making it more likely for acid to flow back into the esophagus. This can trigger or worsen acid reflux symptoms in people with GERD.

Can drinks trigger GERD symptoms?

Yes, drinks like coffee, soda, citrus juices, and alcohol can worsen GERD symptoms by irritating the esophagus or relaxing the lower esophageal sphincter. Switching to alkaline water or caffeine-free herbal teas can be a better choice.

Are there specific foods that help reduce GERD symptoms?

Yes, foods that are low in acid and fat—like oatmeal, bananas, melons, leafy greens, lean proteins, and root vegetables—are less likely to cause reflux and can help soothe the digestive tract.

How can I modify my diet to manage GERD?

To manage GERD, eat smaller meals, avoid lying down after eating, and reduce or eliminate trigger foods. Keeping a food diary can also help identify personal triggers and tailor your diet accordingly.

Foods to Avoid With GERD & Acid Reflux

If you’re one of the millions of people suffering from GERD (gastroesophageal reflux disease) or acid reflux, you know how uncomfortable and even painful it can be. But did you know that certain foods can make your symptoms even worse?

If you are tired of dealing with the uncomfortable symptoms of GERD and acid reflux or are just searching for ways to better manage the gastrointestinal condition, keep reading!

In this article, we’ll take a closer look at the foods to avoid if you want to keep your symptoms under control and how making these few simple changes to your diet can help you feel better and live a healthier life.

WHAT IS GERD?

If you’re experiencing chronic heartburn symptoms, you may have acid reflux disease or gastroesophageal reflux disease (GERD). While neither GERD nor acid reflux are life-threatening diseases, they are life-changing. In honor of World Health Day this month, let’s talk about how to manage the symptoms that come with GERD and acid reflux disease.

Both diseases can affect eating and sleeping habits. Some people even develop an intolerance for certain foods that cause symptoms to flare up. The good news is that you can better manage your symptoms if you know which foods to avoid with acid reflux.

Acid Reflux in Pregnancy: What to Know

If you’re pregnant and suddenly notice heartburn or acid reflux creeping in, you’re not alone. Pregnancy can bring on these symptoms, even in people who have never dealt with them before. The hormonal changes and growing baby can relax the muscle that keeps stomach acid in place, making symptoms more likely to appear.

The good news? For most, these issues often go away after childbirth. In the meantime, managing acid reflux during pregnancy starts with a little extra awareness. Consider keeping a daily food journal—jot down your meals and snacks along with any symptoms you notice. This simple step can help you pinpoint foods that seem to make your heartburn worse, so you can limit or avoid them until after your baby arrives.

By finding your own personal triggers, you can enjoy pregnancy a little more comfortably and steer clear of unnecessary discomfort.

Acidic Foods Cause GERD Symptoms

Certain foods have high levels of natural acid. In cooking, these acidic foods are used to lighten up otherwise fat-heavy dishes. Acids also work as a natural tenderizer when applied to meats. When cooked, these foods help flavor the entire dish for delicious results.

However, acidic foods tend to irritate the esophagus when consumed on an empty stomach and lead to heartburn or acid reflux symptoms. You may experience symptoms like upper abdominal or chest pain, trouble swallowing, a lump in your throat, backwash of sour liquid, a burning sensation in our chest, belching, nausea, and even shortness of breath.

It’s also important to note that many of the same foods and habits that trigger acid reflux can also contribute to other digestive issues, such as gas and bloating. These symptoms often go hand in hand with GERD, as excess gas and abdominal pressure can push stomach acid upward, worsening reflux. If you find yourself feeling bloated or experiencing frequent burping alongside your acid reflux, it may be a sign that your digestive system is reacting to certain problematic foods or larger portion sizes.

By understanding these connections and paying attention to your body’s signals, you can start to identify which foods are causing discomfort—and take steps to avoid them.

Some triggering acidic foods include fruits, vegetables, and spices like:

Garlic
Onions
Tomatoes

Foods that use tomatoes in sauces are another culprit for acid reflux symptoms. Pizza, pasta, chili, stews, soups, and spaghetti tend to cause acid reflux since they include all three of these ingredients.

Citrus fruits are another type of highly acidic food. If you want to avoid triggering GERD or acid reflux, you should avoid the following:

Grapefruit
Lemons
Limes
Oranges
Pineapple

Keep in mind that these foods do not directly cause GERD but often cause acid reflux and heartburn symptoms. Many of these foods are good for your general health, but when eaten excessively or on a mostly empty stomach, they can cause problems.

HIGH FAT FOODS & GERD SYMPTOMS

When fat enters the stomach, it triggers a release of the hormone cholecystokinin (CCK), which can cause the lower esophageal sphincter (LES) to relax. Chronic relaxing or malfunctioning of the LES is what causes GERD. With the LES left more open, the stomach contents can reflux back up the esophagus and cause discomfort.

A graph that shows how GERD symptoms occur

The other problem with high-fat foods is they require more time to break down during digestion. To help the digestive process, the CCK hormone keeps fatty foods in the stomach for extended periods. This is a natural reaction, but when combined with the relaxed LES, the risk of acid reflux symptoms increases.

Below is a list of several high-fat foods you should avoid when managing acid reflux or GERD symptoms.

Dairy

Whole-fat or 2% milk
Cream cheese
Ice cream
Cheese
Full fat sour cream
Creamy salad dressing (ranch flavored)
Creamy soups
Pudding
Creamed vegetables

Meats

Bacon
Sirloin
Prime rib
Chicken skin
Bologna
Sausage
Fatty meats

Spreads

Butter
Mayonnaise
Fatty sauces and dips

Snacks

Fried food
Chocolate
Potato chips

Fried foods are especially bad due to their high levels of saturated fat. You should not eliminate all fats from your diet because your body does need fat to work properly. Some healthy sources of fat include avocados, nuts, and olive oil.

You may have noticed that milk is on this list. While it is true that milk can temporarily subdue stomach acid and relieve heartburn, the fat in milk can stimulate the production of more acid in your stomach. If you want to drink milk, consume fat-free milk in low quantities.

While you do not have to eliminate all of these foods from your diet immediately, the more you can limit and monitor fatty foods, the better. Paying attention to your fat intake will also help you avoid future health problems like obesity, heart disease, and cancer.

SPICY FOODS

While there is not necessarily a direct medical cause between spicy foods and symptoms of GERD, people who experience acid reflux and heartburn often blame spicy food. What we have yet to mention is the link between acid reflux and the kind of food a person eats depends on the individual.

Some people may experience fewer heartburn symptoms with spicy, acidic, or fatty foods than others. If spicy food does trigger acid reflux for you, then you should avoid spicy foods such as:

Black pepper
Chili
Curry
Tajin
Hot peppers (jalapenos, habaneros)
Salsa

OTHER FOODS/DRINKS

MINTY FOODS

You might have heard that mint can settle an upset stomach. In some instances, this is true, but the opposite is true for GERD. Minty candies and foods like peppermint may increase your chances of symptoms because the same peppermint side effect that helps soothe an upset stomach also relaxes the lower esophageal sphincter (LES) that sits between the stomach and esophagus. This allows stomach acids to flow back into the esophagus. So, it’s best to avoid peppermint and spearmint with acid reflux.

ALCOHOL

Just as fatty foods and mint cause the LES to relax, alcohol use can do the same. However, some people will do better with alcohol use and heartburn than others. Also, certain types of alcohol can create more stomach acid and increase the risk of acid reflux. Occasional alcohol use usually will not increase your symptoms, but frequent or constant use will. If you use alcohol excessively or compulsively, it can damage your esophagus and cause more pain during reflux.

COFFEE

While the exact reason why coffee causes acid reflux is under debate, the fact is that some people experience reflux after drinking coffee. Some studies show that drinking coffee relaxes the LES. Other studies say that caffeine causes acid reflux since caffeine relaxes smooth muscle in the digestive tract. And other studies still show no correlation. Either way, if you notice that coffee gives you acid reflux, try cutting it out of your diet and finding an alternative.

Carbonated Beverages

Soft drinks not only relax the LES but also increase stomach acid levels. This may be due to the caffeine in popular cola products which can affect the LES and trigger acid reflux.

Tea

Due to the debate about caffeine causing GERD or acid reflux symptoms, it may be worth avoiding certain types of tea. Black, white, and green teas are natural sources of caffeine and may increase your risk of symptoms.

There is an exception. Decaffeinated herbal teas may help you manage symptoms of GERD and acid reflux. However, remember what we said about mint if you use herbal tea. Avoid mint-based teas. Mint, peppermint, spearmint, and other mints can increase your risk for symptoms.

Decaffeinated herbal teas may help you manage symptoms of GERD and acid reflux. However, remember what we said about mint if you use herbal tea. Avoid mint-based teas. Mint, peppermint, spearmint, and other mints can increase your risk for symptoms.

Better Beverage Choices for Acid Reflux

Not all drinks are created equal when it comes to acid reflux. While coffee, soda, and acidic fruit juices can provoke symptoms, several alternatives may actually help calm your digestive system.

Herbal Teas (Non-Mint): Herbal teas like chamomile, ginger, licorice, slippery elm, and marshmallow root are often gentler on the stomach. For example, ginger tea is known for its anti-inflammatory properties and can help relieve nausea, while licorice may boost the mucus lining in your esophagus, acting as a buffer against acid. If you’re brewing herbal tea, use about 1 teaspoon of dried herbs per cup of hot water, and steep covered—5–10 minutes for leaves or flowers, and 10–20 minutes for roots. Aim for 2–4 cups a day, unless otherwise advised by your doctor. As always, check with your healthcare provider if you’re on prescription medications, as some herbs can interact with them.
Low-Fat or Plant-Based Milk: Whole milk and high-fat dairy can relax the lower esophageal sphincter (LES) and linger in your stomach longer, increasing reflux risk. If you enjoy milk, choose low-fat or skim varieties. Plant-based milks—like soy, almond, oat, or coconut—are often lower in fat and are typically gentler on your system.
Gentle Juices and Smoothies: Citrus juices and pineapple juice are highly acidic and may trigger symptoms. Instead, try juices made from less acidic options like carrot, cabbage, aloe vera, pear, or watermelon. Smoothies are another reflux-friendly choice—combine low-acid fruits (think pear, watermelon, or avocado) with leafy greens and a plant-based milk for a nutrient boost.
Water and Coconut Water: Water is neutral and can help dilute stomach acid, while unsweetened coconut water provides electrolytes and helps maintain your body’s pH balance. Just don’t overdo it—too much water can disturb your body’s mineral balance, so stick to moderate amounts.

Remember, everyone’s triggers are different. Try sipping drinks slowly instead of gulping, as this may help prevent reflux. And as always, keep an eye on how your body responds and adjust your beverage choices accordingly.

Regardless of what you eat, you might also want to avoid eating two to three hours before you go to bed, as laying down can cause the acid in the stomach to leak out into the esophagus, causing reflux.

HOW CAN I PREVENT MY SYMPTOMS OF GERD?

As you can see, there are many foods to avoid if you have GERD or acid reflux disease. However, you may or may not experience symptoms after eating one of these foods, as each case is different. This list of foods is meant to give you general guidelines of foods to avoid.

That said, the most reliable way to know which foods you should avoid is to keep a food journal. Pay attention to what you eat, then record whether or not you experience symptoms after.

You should also pay attention to which situations lead to your symptoms. For instance, do you experience symptoms in the morning before eating or after a large lunch? Or, perhaps you notice symptoms at night after eating a late dinner or dessert. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.

Talk with your doctor if you have more questions about preventing GERD or acid reflux symptoms. Depending on the severity of your symptoms, your doctor may give you a prescription to help soothe your heartburn.

Prescriptions usually include histamine-2 blockers (H2), proton pump inhibitors (PPI), and promotility agents. These are typically short-term prescriptions for acid reflux treatment while you make dietary adjustments.

EXERCISE AND ACID REFLUX

You might be wondering if exercise can make your acid reflux symptoms better or worse, and the answer is—it depends. Physical activity is great for your overall health and can even help maintain a healthy weight, which in turn often leads to fewer GERD symptoms. However, certain types of exercise, especially high-impact activities like running, jumping, or heavy lifting, can actually trigger reflux for some people by putting extra pressure on your stomach and relaxing the lower esophageal sphincter.

If you find that exercise brings on your symptoms, try these tips:

Avoid working out right after eating—wait at least two hours after a meal.
Choose more gentle activities, such as walking, yoga (skip the poses that put you upside down), biking, or swimming.
Wear loose-fitting clothing to keep your midsection comfortable.

Staying active is important, so see which types of movement work for you. Always listen to your body, and consult your doctor if you have concerns about how your workout routine might be affecting your GERD.

Managing Acid Reflux When Dining Out

Navigating restaurant menus with acid reflux doesn’t mean you’re confined to bland salads or plain baked chicken. With a little planning, you can still enjoy a delicious meal out—without paying for it later with heartburn.

Here are a few practical tips for managing acid reflux when dining out:

Ask for Modifications: Don’t be shy about requesting substitutions. Most restaurants are happy to leave off the cheese, use less oil, or swap out fried items for something grilled or baked.
Watch Portion Sizes: Restaurant portions tend to be hefty. Consider sharing an entrée or boxing up half before you take your first bite. Smaller, more frequent meals help reduce reflux risk.
Choose Wisely: Opt for dishes that are baked, broiled, steamed, or grilled instead of fried or sautéed in butter. Avoid creamy sauces, rich gravies, and anything heavily spiced.
Keep an Eye on Beverages: Skip the soda, limit coffee, and steer clear of alcohol, especially if you know they trigger your symptoms. Sparkling water with lemon is a reflux-friendly bet (but skip the citrus if that’s a trigger for you).
Take Your Time: Eating slowly and savoring each bite not only allows you to enjoy your meal, but also gives your body time to register fullness, reducing overeating—a common trigger for reflux.
Avoid Lying Down Afterwards: Try to stay upright for a couple of hours post-meal, and don’t schedule dinner right before bedtime.

Most importantly, trust your gut—literally. If you know certain foods or eating patterns flare up your symptoms, stick with what works for you. With a bit of forethought, eating out can still be a pleasure, not a pain.

FOODS TO EAT That Help Heartburn

We know that is a long list of foods you might want to avoid, so we thought we would give you a list of foods that can potentially do the opposite and help manage symptoms of acid reflux. The foods below have anti-inflammatory properties and are alkaline.

Of course, none of these foods will cure GERD, but they might help if you have too much stomach acid and inflammation.

Ginger
Turmeric
Fennel
Brown Rice
Oatmeal
Non-citrus fruits
Mild Green Vegetables (lettuce, green beans, celery, sweet peppers, etc.)
Lean meats and seafood
Egg whites (limit yolks due to fat content)
Healthy fats (flaxseed, avocado, etc.)

While these foods may help reduce symptoms for some people, it’s important to note that no foods actually neutralize stomach acid. Whole grains like brown rice and oatmeal may help absorb excess acid and provide some relief, but their effect is supportive rather than curative.

If you’re seeking immediate symptom relief, over-the-counter antacids such as Tums can help neutralize stomach acid directly. Always remember that dietary changes can help manage symptoms, but they aren’t a substitute for medical treatment when needed.

find treatment for acid reflux symptoms and gerd at the surgical clinic

WHEN TO SEE A GENERAL SURGEON

Because GERD and acid reflux are not usually serious conditions, managing them on your own is possible. However, if these conditions do not improve, they can lead to esophageal cancer.

If you notice that your symptoms keep getting worse, then it is time to see a doctor.

Other warning signs for severe GERD and acid reflux include chest pain, jaw pain, or arm pain. Also, if you experience shortness of breath, you should visit a doctor or surgeon as soon as possible. Additionally, if your symptoms do not improve after taking medication for two weeks, you may need surgical treatment.

SURGICAL TREATMENTS FOR GERD AND ACID REFLUX

With advances in robotic and laparoscopic surgery, treating GERD is easier than ever. At The Surgical Clinic, we offer several types of surgical procedures to strengthen the weakened LES and other causes of GERD.

One of our providers, Dr. Trudie Goers, is board-certified in general surgery and specializes in minimally invasive gastrointestinal repair. If you need treatment for GERD or acid reflux, Dr. Goers would be happy to meet with you.

To learn more about GERD, acid reflux treatment, GERD surgery, and acid reflux surgery in Nashville, visit our GERD Treatment Center.

You don’t have to live with acid reflux forever. The providers at The Surgical Clinics of Middle Tennessee are here to help you get the care that you need. Visit one of our many locations across the Greater Nashville Area, including Mt Juliet, Downtown, Franklin, Cool Springs, Hermitage, as well as Columbia, Gallatin, Murfreesboro, and Smyrna.