Acid reflux goes by several names. People commonly call the burning sensation of acid backing up into your esophagus heartburn. Gastroesophageal reflux disease, or GERD, is the term used to describe acid reflux, though not everyone who has GERD feels the burning discomfort of heartburn. Acid reflux occurs when the lower esophageal sphincter, a muscle in the bottom of your esophagus, allows gastric juices back up into your throat during the digestive process. Your diet can be one of the causes of acid reflux.
Fatty Foods
Diets high in fat can lead to acid reflux. The high fat content in food remains in your stomach for longer periods of time than low-fat options, according to Penn Medicine. The drawn out process of digestion causes you to produce more stomach acids, increasing your likelihood of reflux. Fat also weakens the lower esophageal sphincter, or LES, and allows acids to back up into your throat.
Acidic Foods
Even for people who do not have frequent acid reflux or heartburn, acidic foods can occasionally cause intermittent stomach problems. The strong acid bases of citrus fruits and tomato-based products, like classic Italian dishes, can irritate the lining of your stomach and cause acid reflux. People who have chronic issues with GERD may find a spike in their discomfort when eating foods that are acidic, tomato-based, or both, like salsa and some other foods with a Hispanic flavor.
Beverage Choices
Citrus juices such as tomato, orange and grapefruit are likely to cause acid reflux problems, just as tomato-based foods do. Alcohol can relax the LES, causing acids to flow back up into your upper esophagus, according to Penn Medicine. Caffeinated and carbonated drinks may irritate your stomach, causing increased production of stomach acids. People suffering from acid reflux or GERD should stick to clear, still beverages that do not contain caffeine or alcohol.
Mint and Chocolate
MedlinePlus suggests that your acid reflux symptoms could worsen if you include a lot of peppermint, spearmint or chocolate in your diet. For reasons that are not fully understood, these sweet treats can cause the LES to loosen its tight seal between your esophagus and stomach.
Eating Patterns
The specifics of your diet can cause and worsen acid reflux, but the way you eat can affect your symptoms as well. Eating a large meal, especially in the few hours before bedtime, can make you feel worse, according to the National Institutes of Health, because your LES sustains more pressure when your stomach is full. Eating several smaller, lighter meals over the course of the day instead of three large meals can reduce your symptoms; sit up for at least half an hour after eating so gravity can keep the acids in your stomach instead of creeping back up your throat.
