Top 10 Worst Heartburn Foods

Top 10 Worst Heartburn Foods Millions of people suffer from heartburn, a condition in which stomach acid leaks, or refluxes, up into the throat. Especially if you’re prone to acid reflux, indulging in a “heartburn food”—something that tastes delicious going down, but has qualities that are likely to cause fiery discomfort hours later—could be why those subsequent intense lower chest pains happen more often than you’d like.

Luckily, heartburn can often times be avoided if you know which foods are most likely to trigger symptoms. If you’re regularly a victim of heartburn, here are the top 10 foods to steer clear of:

Citrus Fruits Tangy citrus fruits like oranges, grapefruits, tangerines and orange juice are big heartburn culprits. Dr. Robynne Chutkan, MD., a gastroenterologist at Georgetown Hospital in Washington, D.C. explains that it’s the fruits’ acidic qualities that make them likely to cause heartburn, especially on an empty stomach.

If you love having a glass of OJ in the morning, try buying a low-acid orange juice next time you hit the store.

Tomatoes Tomatoes can also cause heartburn symptoms. Yes, tomatoes are good for you because they’re loaded with healthy nutrients like Vitamin C and lycopene. But these delicious red fruits are just as acidic as their citrus cousins and could lead to chest pains later on.

Garlic & Onions There’s no doubt that garlic and onion make almost any dish taste better. But according to NYC-based nutritionist Bonnie Taub-Dix, MA, RD, these high-in-taste foods also come with a high heartburn risk. While Taub-Dix explains that it’s a person-by-person basis whether garlic, onion or any food will trigger symptoms, she suggests logging a food diary to try and develop a list of your “safe foods”.

Peppermint Especially if you’ve already consumed garlic, reaching in your purse for an after-dinner mint will only make matters worse. While many people are under the impression that peppermint can help sooth an upset stomach, Chutkan busts the myth. Peppermint can actually cause heartburn because it relaxes the sphincter, the muscle between the stomach and the esophagus. This lets stomach acids flow freely back into the esophagus.

To help prevent heartburn, it’s best to freshen up the old fashioned way—with a toothbrush. But if you’re out to dinner and are worried about offending your date with garlic breath, keep an antacid tablet on hand.

Spicy Foods Steer clear of Mexican restaurants. Spicy foods like chili, pepper and salsa are likely to trigger heartburn in those who are prone to it.

Can’t bear to part with chips and dip completely? Dr. Deepa A. Vasudevan, MD, assistant professor of family medicine at The University of Texas Medical School at Houston suggests slowly trying to reincorporate milder versions of your favorite spicy foods into your diet.

Caffeine Your morning cup of java could be giving you heartburn. Dr. Chutkan says that beverages containing caffeine, like coffee, tea and soda, are likely to bring on symptoms in those who are prone.

If you’re one of those people who can’t function without that 7 a.m. cup of Joe, don’t worry—you don’t have to completely give up coffee. “It's about cutting down and paying attention to portion sizes,” Chutkan explains. For instance, drinking two Starbucks talls (smalls) a day may not sound like a lot, but it’s actually equivalent to six cups of coffee.

So feel free to enjoy a 3- or 4-ounce cup each morning. But if you want to keep heartburn symptoms at bay, don’t bring another full travel mug with you to the office.

Alcohol Happy hour with the girls could leave you in pain—and we’re not talking about the hangover. Wine, beer and those delicious pomegranate martinis are likely to cause heartburn because alcohol opens the sphincter muscle between the stomach and the throat and allows acid to travel in the same way peppermint does.

Dr. Chutkan warns that alcohol could further exacerbate things if you’ve just consumed a big meal. While one glass of Pinot Noir might not be the end of the world, if you sip it after a heavy dinner of spaghetti and meatballs, “you may be in for it.”

Cheese, Nuts & Avacados These delicious foods are high in protein, but they’re also high in fat. Good fat, yes, but heartburn doesn’t judge. Fatty foods in general slow down the process of the stomach emptying, which often leads to bloating and thus, increased pressure on the esophageal sphincter. This can cause heartburn.

If you’re a cheese fanatic, Chutkan suggests enjoying a serving of your favorite food (about two cubes) earlier in the day when you’re not already full to lessen your chance of experiencing symptoms.

Low Fat Chips & Snacks You probably think you’re doing your body a whole lot of good by noshing on baked chips and reaching for reduced fat cookies. And yes, you may be helping your waistline by cutting calories, but this move could also be inducing heartburn. The low-fat alternatives of snacks contain artificial ingredients can cause acid reflux.

Chocolate Unfortunately, this sweet treat that many women crave is a food you should avoid if you’re heartburn-prone. Not only is chocolate loaded with caffeine, but it also relaxes the esophageal sphincter, which can lead to an acid reflux episode. Keep your Hershey bar consumption to a minimum, or if you can stand it, order the strawberry torte off the dessert menu instead.