Foods That Commonly Trigger Heartburn:
Heartburn is often caused or worsened by certain foods that irritate the esophagus or increase acid production in the stomach. While everyone’s body reacts differently, there are some common culprits that tend to trigger symptoms in many individuals.
Spicy foods
such as chili peppers, hot sauces, and spicy curries, are known to irritate the esophagus lining and can often lead to heartburn. The capsaicin in these foods may also slow down the rate at which the stomach empties, further increasing discomfort.
Citrus fruits
like oranges, lemons, grapefruits, and limes are highly acidic and can provoke heartburn in sensitive individuals. Their natural acids may exacerbate symptoms by irritating the esophagus.
Tomatoes and tomato-based products
including tomato sauce, ketchup, and dishes like pasta and pizza, are another common cause. These are highly acidic and frequently linked to reflux symptoms.
Fried and fatty foods
can also lead to heartburn. Foods such as fried chicken, high-fat cuts of meat, full-fat dairy items, and rich desserts can relax the lower esophageal sphincter (LES)—the valve that keeps stomach contents from backing up into the esophagus. When the LES is relaxed, it becomes easier for acid to escape and cause heartburn.
Chocolate
contains a natural compound called theobromine that can also relax the LES, increasing the likelihood of acid reflux.
Carbonated beverages
including soda, sparkling water, and fizzy alcoholic drinks, can introduce air into the stomach, causing bloating and pressure. This can push acid upward into the esophagus, resulting in discomfort.
Onions and garlic
are high in fermentable fibers and sulfur compounds, which may contribute to bloating and gas, triggering heartburn in some people.
Mint
especially peppermint—while soothing to some parts of the body, can also relax the LES and make it easier for stomach acid to travel back up.
Alcohol
particularly red wine and beer, not only relaxes the LES but also increases stomach acid production, both of which can contribute to heartburn.
Caffeine-containing drinks
such as coffee, tea, and many energy or soft drinks, can also stimulate acid production and weaken the LES.
Since heartburn triggers vary from person to person, it’s helpful to track your diet and symptoms to identify what affects you most. If heartburn occurs frequently or severely, consult a healthcare provider for diagnosis and tailored treatment.
What types of foods commonly trigger heartburn?
Spicy foods, citrus fruits, tomatoes, fried/fatty foods, chocolate, carbonated drinks, onions, garlic, mint, alcohol, and caffeine are common triggers.
How do fried and fatty foods contribute to heartburn?
They relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus.
Why might citrus fruits cause heartburn?
Their high acidity can irritate the esophagus and worsen symptoms in sensitive individuals.