GERD and Acid Reflux: Foods to Avoid and What to Eat Instead

These are the foods that show up most consistently in the evidence and in the consulting room. Not everyone reacts to all of them — but if you have reflux and haven't audited your diet, this is where to start.

Fatty and fried foods. High-fat meals empty from the stomach more slowly and relax the LOS. Deep-fried, takeaway, creamy sauces, fatty cuts of meat, and rich desserts are the usual offenders.

Spicy foods. Chilli, hot sauces, and heavily spiced dishes can directly irritate the oesophagus and trigger reflux in people who are sensitive.

Tomato and tomato-based foods. Tomato sauce, pasta sauce, pizza, and tomato-heavy curries are acidic and a common trigger.

Citrus and acidic fruits. Oranges, lemons, limes, grapefruit, and pineapple. Their pH alone can drive symptoms, and they often appear in juice form (which concentrates the effect).

Onions and garlic, especially raw. Both relax the LOS and can ferment in the gut. Many people tolerate them cooked but not raw.

Chocolate. Combines fat, caffeine, and a compound called methylxanthine that relaxes the LOS. A common trigger that people are reluctant to give up.

Mint and peppermint. Counterintuitively — peppermint relaxes the LOS, so mint teas and peppermint sweets can make reflux worse, not better.

Caffeine and coffee. Both regular and decaf can be triggers. Coffee is often more of a problem than tea or other caffeinated drinks because of how concentrated it is.

Carbonated drinks. Soft drinks, sparkling water, and fizzy alcoholic drinks pump gas into the stomach and increase pressure on the LOS.

Alcohol. Relaxes the LOS, increases acid production, and slows stomach emptying. Beer and wine — especially red wine — are classic triggers.

Large or late meals. Volume matters as much as content. A heavy meal eaten close to bedtime is one of the most reliable ways to provoke night-time reflux, regardless of what the meal contains.

Reflux-friendly eating isn't restrictive — it's about emphasising lower-fat, lower-acid options and reasonable portions.

Lean protein. Skinless chicken, fish, lean cuts of red meat, eggs, tofu, and legumes. Grilled, baked, or poached rather than fried.

Whole grains. Oats, wholegrain bread, brown rice, wholewheat pasta, and quinoa. Porridge for breakfast is a classic reflux-friendly choice.

Most vegetables. Leafy greens, broccoli, cauliflower, carrots, beans, peas, cucumbers, zucchini. Cooked rather than raw can be easier on a sensitive gut.

Lower-acid fruits. Bananas, melons, apples (most varieties), pears, peaches.

Plain dairy in moderation. Many people tolerate small servings of milk and yoghurt, especially low-fat. Some don't — worth experimenting.

Healthy fats in moderation. Olive oil, avocado, nuts in small portions. Fat is a trigger when meals are high-fat overall, less so when you're using it sparingly.

Hydrating drinks. Water, herbal teas (avoid mint), milk if tolerated. Spread fluid through the day rather than gulping with meals.

Ginger. Often well-tolerated and has some evidence for digestive comfort. Fresh ginger in cooking or weak ginger tea — not strong ginger drinks loaded with sugar.

The single biggest dietary lever for most people isn't a specific food — it's portion size and timing. Smaller meals, eaten earlier, with the last meal at least 3 hours before bed, tend to do more than any single food substitution.

Diet is one piece of a bigger picture. The other factors most likely to be driving symptoms:

• Weight. Excess weight around the middle increases pressure on the LOS. Even modest weight loss often improves reflux.
• Smoking. Relaxes the LOS and slows stomach emptying. One of the most reliable triggers.
• Eating quickly. Less chewing, more air swallowed, more pressure on the stomach.
• Lying down after meals. Gravity helps. Three hours upright before bed makes a real difference.
• Tight clothing or belts. Increases abdominal pressure.
• Pregnancy. Both hormonal changes and physical pressure on the stomach. Often improves after delivery, but worth managing during.
• Some medications. Including some painkillers (especially anti-inflammatories), some blood pressure medications, and some osteoporosis medications. Worth flagging to your GP if reflux started after a medication change.
• Stress and poor sleep. Both increase acid sensitivity and reduce healing time.

For when fatigue is dragging on alongside reflux, see Why Am I Tired All the Time? 8 Medical Causes. For sleep that won't come right because of night-time symptoms, see How Much Sleep Do Adults Actually Need.