Your Diet and Reflux

Reflux, commonly known as heartburn, indigestion or gastro-oesophageal reflux disorder (GORD), is very common and experienced by most people in their lifetime. It is a feeling of burning, discomfort or pain felt rising up from the lower chest to the neck. For some people this happens very frequently and can really impact on daily life. So are there particular foods we can eat to help manage reflux? 



Firstly, why does reflux occur?

This burning sensation occurs when we get a backflow of stomach acid into the throat (oesophagus) where it can cause pain and inflammation. This is because a ring of muscle surrounds the oesophagus at the entrance to the stomach. Normally this muscle relaxes to allow the passage of food into the stomach and closes once food has passed to keep it down in the stomach. GORD is caused by a prolonged relaxation of this muscle and slowed emptying of stomach contents causing reflux of stomach contents back up to the oesophagus. Our stomach acid can cause irritation to the lining of the oesophagus contributing to the pain and burning sensation. 



What foods trigger reflux? 

There are particular foods that can further irritate the lining of the oesophagus, slow gastric emptying or contribute to the relaxation of this muscle which all may trigger or worsen reflux. These common triggers include: 


  • Spicy foods, such as cayenne pepper, chilli and black pepper. 

  • Citrus fruits such as lemons, limes, oranges and grapefruits. 

  • Peppermint and mint 

  • Chocolate 

  • Caffeine in teas, coffee and cola beverages 

  • Alcohol and carbonated beverages

  • Tomatoes and their products 

  • Large meal portions and high fat meals can slow gastric emptying 


Other lifestyle factors such as smoking, low physical activity levels and poor sleep patterns can also contribute to worsening of reflux symptoms. 



Top tips for managing reflux

Some of our top dietary and lifestyle tips for managing reflux include: 

  • Eat smaller and more frequent meals. 

  • Try to remain in an upright position during meals and 45-60 minutes after a meal to help prevent the backflow of stomach contents. 

  • Avoid eating within 2-3 hours before going to bed.

  • Limit intake of spicy foods, caffeine and alcohol.

  • Limit intake of high fat foods and meals, for example, fast foods, deep fried food, rich creamy pasta dishes, high fat baked goods, pastries, ice cream, fatty meats (sausages, bacon, salami) and processed snacks such as potato crisps.

  • Keep a food and symptom diary to keep track of your own personal triggers. 

  • Limit mint, citrus fruits, tomatoes, chocolate and/or carbonated drinks depending on your tolerance.

  • Try to aim for 7-8 hours of sleep each night. 


When does reflux become a problem?

For some people dietary and lifestyle strategies are not enough to keep their reflux at bay. It is important to check in with your doctor if reflux is an ongoing issue for you. This is because long term acid reflux can contribute to ulcers, Barrett's Oesophagitis and increased risk of gastric cancers. Medications and regular monitoring may be essential for some individuals to manage their GORD. 

If you are struggling with managing reflux and identifying your trigger foods, our Accredited Practising Dietitians can assist with personalised advice tailored to your diet and lifestyle.


Abbey Tredinnick