Ever feel like your meals are fighting back? If you struggle with gastroesophageal reflux disease (GERD), it can seem like even a tiny bite sets off that familiar burning sensation in your chest. For those with GERD, certain foods are more likely to trigger acid reflux, turning a simple snack into an uncomfortable ordeal.

But managing GERD doesn’t have to mean bland and boring meals. By understanding which foods to avoid and making a few smart swaps, you can keep your favorite dishes on the menu—without the side of heartburn. 

Let’s look at the biggest dietary triggers for GERD and how to enjoy your meals with less discomfort.

GERD: 6 Foods to Avoid

Certain foods can trigger GERD symptoms by relaxing the lower esophageal sphincter (LES) or increasing stomach acid production. Avoiding these common culprits can help reduce heartburn, regurgitation, and discomfort. 

Here are 6 foods to avoid if you have GERD:

1. Citrus Fruits and Juices

Oranges, grapefruits, lemons, and limes are highly acidic and can irritate the esophagus, leading to heartburn and indigestion. Even a small glass of orange juice can trigger symptoms.

Better option: Choose low-acid fruits like bananas, apples, or melons for a GERD-friendly snack. 

2. Spicy Foods

Chili peppers, hot sauce, and spicy curries can relax the LES and irritate the esophagus, worsening GERD symptoms.

Better option: Opt for mild seasonings like basil, ginger, or parsley to add flavor without the burn.

3. Coffee and Caffeinated Drinks

Both regular and decaf coffee contain compounds that can relax the LES and increase stomach acid production, making heartburn more likely.

Better option: Switch to herbal teas like chamomile or ginger, which can soothe the digestive tract and help prevent acid reflux.

4. Chocolate

Cocoa contains both caffeine and theobromine, which can relax the LES and trigger reflux symptoms. Dark chocolate, in particular, has higher levels of these compounds.

Better option: Try carob-based treats, which offer a chocolate-like flavor without the caffeine or theobromine. If you can’t resist, stick to a small piece of dark chocolate with low sugar content.

5. Fried and fatty foods

Fried chicken, French fries, and greasy pizza can slow digestion and increase pressure on the stomach, causing acid to back up into the esophagus.

Better option: Choose baked, grilled, or steamed options with lean proteins and healthy fats like olive oil or avocado.

6. Alcohol

Red wine, beer, and cocktails can relax the LES and irritate the stomach lining, making GERD symptoms worse.

Better option: Limit alcohol intake or choose a low-acid white wine in moderation. Drinking a glass of water between sips can also help dilute stomach acid.

Avoiding these top GERD trigger foods and choosing GERD-friendly alternatives can help you manage symptoms more effectively and reduce the risk of flare-ups.

Tips for Managing GERD Through Diet

Managing GERD effectively isn’t just about what you eat but also how and when you eat. Simple dietary adjustments can significantly reduce heartburn, regurgitation, and discomfort. Here are some practical tips for controlling GERD symptoms through diet.

1. Eat Smaller, More Frequent Meals

Large meals can stretch the stomach and put pressure on the lower esophageal sphincter (LES), making it easier for acid to escape into the esophagus. Instead of three large meals, try eating four to six smaller meals throughout the day to help keep symptoms at bay.

2. Avoid Lying Down Right After Eating

Gravity helps keep stomach acid in place, so lying down immediately after a meal can cause it to flow back into the esophagus. 
Wait at least two to three hours after eating before lying down or going to bed. If nighttime heartburn is a problem, consider elevating the head of your bed by six to eight inches to reduce reflux while you sleep.

3. Keep Track of Trigger Foods

A food diary can help you identify specific triggers that worsen your GERD symptoms. Write down what you eat, when you eat, and how you feel afterward. 

Look for patterns to see which foods consistently cause problems. Identifying your triggers can make it easier to build a personalized GERD-friendly meal plan.

4. Choose Lean Proteins and High-Fiber Foods

Protein and fiber are essential for a balanced diet, but fatty cuts of meat and greasy foods can trigger GERD symptoms. Choose lean proteins like grilled chicken, turkey, or tofu, and incorporate high-fiber foods like oatmeal, whole grains, and vegetables to aid digestion and reduce acid reflux.

5. Limit Carbonated Drinks

Soda and sparkling water can increase stomach pressure and cause belching, which can force acid into the esophagus. Opt for still water or herbal teas instead of carbonated beverages to help prevent symptoms.

6. Incorporate Ginger and Oatmeal into Your Diet

Ginger is a natural anti-inflammatory that can help soothe the stomach and prevent acid from flowing back into the esophagus. Try ginger tea or adding fresh ginger to meals. Oatmeal is also a great choice—it’s high in fiber, low in fat, and unlikely to trigger GERD symptoms.

When to See a Doctor About GERD

If you’ve made these dietary adjustments and are still experiencing symptoms like severe heartburn, regurgitation, or difficulty swallowing, it may be time to see a doctor. Persistent GERD can cause esophagitis, Barrett’s esophagus, or even increase the risk of esophageal cancer if left untreated.

Summit Health’s gastroenterologists can help you find relief with a personalized treatment plan that may include prescription medications, further testing, or lifestyle adjustments. In some cases, they may recommend an endoscopy or other diagnostic tests to assess the extent of the damage and guide treatment options.

A New Option for GERD Relief: The TIF Procedure

For people who struggle with persistent GERD symptoms despite medication and diet changes, the Transoral Incisionless Fundoplication (TIF) procedure offers a promising alternative. Unlike traditional surgery, TIF is a minimally invasive technique that requires no incisions and provides relief from acid reflux without the long-term side effects of daily medications.

During a TIF procedure, a special tool is inserted through the mouth using an endoscope—a flexible tube with a camera. This tool allows the physician to wrap the upper part of the stomach around the esophagus, creating a new valve that prevents stomach acid from flowing back up. The result is less heartburn, regurgitation, and discomfort—often with a shorter recovery time than traditional surgical options.

Dr. David DiCaprio, a gastroenterologist at Summit Health in Yonkers, New York, explains that TIF offers patients a way to avoid daily medications or move forward when other treatments fall short. “TIF offers patients who want to avoid daily medications or have hit a roadblock in their care, another choice,” he says. 

For patients like Jose, who tried medications without success, learning about TIF was a turning point. “Learning about TIF gave me hope,” Jose shares. “I felt empowered to take charge of my health.”

Jose’s story is a powerful example of how the TIF procedure can transform life for GERD sufferers. To learn more about his journey and how the TIF procedure works, check out his full story in our article. 

If you’re tired of living with GERD symptoms, a consultation with a Summit Health gastroenterologist can help determine if TIF is right for you.

The Bottom Line: Managing GERD with the Right Diet

GERD doesn’t have to control your life—or your meals. By identifying your specific triggers and making smart dietary choices, you can manage symptoms more effectively and reduce the risk of flare-ups. Avoiding high-risk foods, eating smaller meals, and drinking water between meals can all help keep heartburn and indigestion in check.

If symptoms persist, don’t hesitate to reach out to Summit Health. Our team can help you build a GERD management plan tailored to your needs, so you can get back to enjoying meals without the discomfort. Schedule an appointment today to take the first step toward better digestive health.