Heartburn occurs when stomach acid backs up into the esophagus, often causing a burning sensation in the chest. It may also result in regurgitation and difficulty swallowing. Heartburn is common, with approximately 784 million cases worldwide as of 2019. Many factors, including overeating, certain medications, obesity, and lifestyle choices, can contribute to heartburn symptoms.

Your diet plays a major role in triggering or worsening heartburn. While there’s no universal list of foods to avoid, several common culprits may increase the likelihood of heartburn.

High-Fat Foods

High-fat foods, especially fried or greasy ones, can contribute to heartburn by affecting stomach acid production and relaxing the lower esophageal sphincter (LES). The LES is a muscle that controls the flow of food into the stomach and prevents stomach acid from rising. Fatty foods are harder to digest, and the bile salts required for digestion can irritate the esophagus, while cholecystokinin (CCK) can relax the LES. To reduce heartburn, consider avoiding high-fat foods like:

  • Fried foods

  • High-fat beef cuts

  • Processed meats (bacon, sausage)

  • Cream-based sauces

  • Cheese

Opting for lean proteins, such as chicken, turkey, and tofu, may help reduce heartburn risk.

Spicy Foods

Spicy foods can trigger heartburn, though the exact cause is still unclear. Capsaicin, found in hot peppers, can irritate the stomach lining, delay gastric emptying, and cause food to remain in the stomach too long. This may result in bloating, stomach pain, and nausea. Common spicy foods to limit include:

  • Chili peppers (jalapeños, habaneros)

  • Wasabi

  • Ginger

  • Horseradish

  • Curries

Some people may tolerate small amounts of spicy foods, so it’s important to pay attention to your own reactions.

Acidic Foods

Citrus fruits, tomatoes, and their juices are highly acidic and may trigger heartburn by increasing acidity in the esophagus and stomach. To avoid heartburn, limit consumption of:

  • Grapefruit

  • Lemons and limes

  • Tomato sauce

  • Vinegar

Choose more alkaline foods, such as leafy greens, root vegetables, and lean proteins. Monitor your tolerance to acidic foods and adjust portion sizes as needed.

Caffeinated Beverages

Caffeine is a common heartburn trigger. It can reduce the pressure around the LES, allowing stomach content to flow back into the esophagus. Additionally, caffeine can increase stomach acid production, leading to discomfort. Beverages to watch out for include:

  • Coffee

  • Certain teas (green tea, yerba mate)

  • Cola

  • Energy drinks

Replacing high-caffeine products with herbal teas or decaffeinated coffee may help reduce heartburn symptoms.

Carbonated Beverages

Carbonated drinks can cause heartburn by increasing stomach pressure, relaxing the LES, and allowing stomach acid to rise into the esophagus. Carbonated drinks that can trigger heartburn include:

  • Soda

  • Beer

  • Sparkling water

Opt for non-carbonated beverages like water, herbal tea, or diluted fruit juice to help minimize reflux symptoms.

Chocolate

Chocolate is a well-known heartburn trigger due to its caffeine and fat content. Both caffeine and cacao can increase acid flow into the esophagus, while the fat content can slow digestion. Limiting chocolate consumption or swapping it for low-fat, non-chocolate desserts can reduce the risk of heartburn.

Alcohol

Alcohol can relax the LES and stimulate stomach acid production, both of which contribute to heartburn. Some types of alcohol may have stronger effects:

  • Red wine: High acidity can worsen heartburn.

  • Beer: Carbonation and alcohol content relax the LES, increasing acid reflux.

  • Cocktails: Hard liquor mixed with sugary or citrus-based ingredients can trigger heartburn symptoms.

Limiting alcohol consumption or avoiding it before lying down may help manage heartburn.

Mint

While mint is commonly used for digestive issues, it can relax the LES, leading to heartburn in some people. After consuming mint, the LES may weaken, allowing stomach acid to flow into the esophagus. If you're prone to heartburn, avoid mint-flavored foods and drinks, such as:

  • Mint candies

  • Mint-flavored gum

  • Peppermint tea

Instead, try mild herbal teas like ginger or chamomile.

Eating Tips for Managing Heartburn

Managing heartburn requires a holistic approach, including mindful food choices and certain lifestyle adjustments. Non-spicy, low-fat foods with low acidity, such as non-citrus fruits, lean proteins, and whole grains, are generally safer for heartburn sufferers. Smaller, more frequent meals can help reduce pressure on the stomach and prevent acid reflux.

Timing is also important. Avoid eating late at night or before lying down, as lying flat after eating can worsen symptoms. Allow at least 2-3 hours for digestion before going to bed. Sleeping with your head elevated 6-8 inches can also help keep stomach acid in the stomach.

When To See a Healthcare Provider

While occasional heartburn is common, persistent or severe symptoms may require medical attention. If you experience difficulty swallowing, frequent heartburn, unintentional weight loss, or chest pain, it may be time to consult a healthcare provider. Conditions like gastroesophageal reflux disease (GERD) or gastric cancer can present with heartburn-like symptoms, so it’s essential to rule out more serious issues.

A Quick Review

Heartburn can often be triggered by diet, especially foods that are acidic, spicy, high in fat, or caffeinated. By making mindful food choices and following healthy eating habits, you can reduce or prevent heartburn. Consult a healthcare provider if you experience persistent symptoms to determine the most appropriate treatment for your condition.