Which foods trigger heartburn (and can any ease it)?

According to the NHS, external, most of us will suffer with indigestion at some point in our lives.

Caused by acid reflux, heartburn's one of the main symptoms of indigestion.

"It's felt as a burning sensation behind the breastbone," says Dr Philip Woodland, consultant gastroenterologist, Royal London Hospital and lecturer at Queen Mary University of London.

He explains it's caused when the acidic stomach juices move from the stomach into the oesophagus (the food pipe, or gullet).

Large meals are one of the biggest causes, says Woodland, "as these increase pressure in the stomach."

"Meals high in fat may be worse at promoting reflux. Alcohol (particularly white wine) can cause the valve muscle to relax more and increase acid reflux. Caffeine and chocolate can also be triggers.

"Some people find spicy foods worsen symptoms. Interestingly, they don't necessarily make acid reflux worse, but the capsaicin in spicy foods triggers the same nerve receptors as acid does."

Dr James Kennedy is a gastroenterology registrar and academic research fellow at Royal Berkshire Hospital and University of Reading. He says fizzy drinks are another common trigger, external.

"Also, some foods may simply lower the pH of the stomach contents, making it more acidic.

For other foods, like chocolate, studies, external have shown they may relax the muscles at the join between the oesophagus and the stomach, potentially allowing stomach contents to flow upwards more easily.

Eliminating different foods until you find your triggers is the best way, says Kennedy. "But, with any elimination diet, it is important not to cut everything out at once.

"Stop one thing at a time. If the symptoms go away when the food item is stopped and, importantly, return when it is re-introduced, it is likely to be a trigger."

"There are no specific foods that make reflux better, unfortunately," says Woodland. "The internet is full of anecdotes, with very little credibility behind them."

But he does say it's worth "avoiding large, fatty meals, especially close to bedtime, when you lie flat. This will reduce the pressure difference between the stomach and oesophagus and can reduce reflux."

He also points out that a healthy, balanced diet can have benefits that guard against reflux.

"For example, Mediterranean diets are often low in saturated fats, high in plant-based products and low in alcohol.

"This is often associated with lower obesity levels. Obesity is a big risk factor for acid reflux, most often because there is an increased abdominal pressure which in turn promotes 'pushing' of acid up into the oesophagus."

Kennedy adds: "Most of the focus on diet and reflux is about taking away, rather than adding in, but there's some evidence, external to suggest a 'prudent' diet, rich in fruit, vegetables, wholegrains, fish and poultry, may reduce reflux disease symptoms when combined with other lifestyle factors.

"The Mediterranean diet usually contains even more fruit, vegetables, legumes and less processed red meat than the prudent diet and has also been shown to have an association with lower rates of gastro-oesophageal reflux disease, external," he adds.

"Peppermint tea or peppermint oil is an interesting one," says Kennedy. "It has a very useful role in gastrointestinal symptoms such as abdominal cramps, bloating and flatulence because it acts to relax the smooth muscle in the walls of the intestine.

"This does, however, mean it will also relax those muscles at the gastro-oesophageal junction, in theory allowing more acid to pass upwards and worsening symptoms."

"As with obesity, in pregnancy there's a lot more acid reflux. This is because of the increase in abdominal pressure. Thankfully, this gets better after the baby is delivered," says Woodland.

"Acid reflux becomes a little more common as you get older, but it is not a dramatic impact.

"You can become more prone to developing a hiatus hernia over time and this definitely increases reflux. This is where a small portion of the stomach slips up through the diaphragm so it lies up in the chest. This dramatically reduces the barrier strength against reflux into the oesophagus."

While common, Kennedy does warn that any out-of-the-ordinary symptoms should be taken seriously.

"New onset reflux symptoms over the age of 55 should not be ignored and should prompt a visit to the GP as they could be due to something more serious."

Woodland says that for most people, occasional reflux symptoms are common and shouldn't be cause for alarm or drastic lifestyle changes. It's only when your quality of life is impacted that more action is needed.

"Most importantly, try to reduce weight if you're overweight and stop smoking if you smoke.

"Otherwise, keep trigger foods and drink (especially alcohol) in moderation. Avoid large fatty meals, especially close to bedtime and try to leave three or four hours between the evening meal and going to bed, if possible."

Disclaimer: The above does not constitute medical advice, if you are concerned about symptoms speak to a medical professional. Kennedy explains: "Anyone with significant weight loss, or new onset upper gastrointestinal symptoms such as heartburn or acid reflux, having problems swallowing (dysphagia), feeling or being sick, symptoms of indigestion, such as burping a lot and feeling full very quickly when eating, should consult their GP to discuss their symptoms as in some cases these may be suggestive of a more concerning diagnosis."

Originally published April 2024. Updated February 2026.

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