can bananas cause heartburn?

Why Do Bananas Cause Acid Reflux?

Heartburn is an uncomfortable symptom that’s quite common.

People often describe it as a painful, burning sensation that occurs in the lower chest area and radiates toward the mouth. Some people with heartburn also describe having a sour taste in their mouth (1Trusted Source).

If you frequently experience heartburn, you may have noticed that certain foods can bring it on or make it worse.

This article lists 9 foods that may cause heartburn. It also explores methods you can use to reduce heartburn symptoms.

Oscar Wong/Getty Images

What is heartburn?

Heartburn is the most common symptom of gastroesophageal reflux disease (GERD), a gastrointestinal disorder that affects up to 27.8% of U.S. adults (1Trusted Source, 2Trusted Source).

GERD develops when contents of the stomach flow back into the esophagus, causing symptoms like:

heartburn

burping

chest pain

a sour taste in the mouth from regurgitation

Normally, stomach acid doesn’t reach the esophagus because of a barrier between the esophagus and stomach called the lower esophageal sphincter (LES). This ring-like muscle naturally stays closed and normally only opens when you swallow or burp (3Trusted Source).

Impairment and relaxation of the LES is just one possible cause of GERD.

Other factors that may increase the risk of developing GERD include (2Trusted Source):

delayed stomach emptying

hiatal hernia

obesity

being over the age of 50

drinking excessive amounts of alcohol

smoking

being pregnant

having a musculoskeletal disorder

taking certain medications, such as benzodiazepines, NSAIDs, or antidepressants

Treatment of GERD involves managing associated symptoms, including heartburn. Lifestyle modifications are considered the most important part of GERD treatment, though people use other treatments as well, such as medications (2Trusted Source).

What causes heartburn? - Rusha Modi

The American College of Gastroenterology (ACG) doesn’t currently recommend that people with GERD eliminate certain foods from their diet.

However, many healthcare professionals do recommend that people with GERD and heartburn symptoms avoid consuming certain things (2Trusted Source).

If you have heartburn, you may find that avoiding certain foods helps control your symptoms.

Here are 9 foods that may cause heartburn.

1. High fat foods

High fat foods may cause heartburn, especially greasy foods like fries and pizza (3Trusted Source).

Researchers are still learning about the ways in which fat may cause GERD symptoms, but high fat foods may make heartburn worse by stimulating your body to release substances that lead your esophagus to become irritated (4Trusted Source).

These include bile salts, which are present in the stomach, and the hormone cholecystokinin (CCK) in your bloodstream, which may relax the LES and lead to acid reflux (4Trusted Source).

One study in people with GERD found that more than half of the 85 people who reported food triggers also reported that high fat fried foods caused their GERD symptoms like heartburn.

Plus, the study reported that after participants removed triggering foods for 2 weeks, the percentage that reported heartburn dropped from 93% to 44% (5Trusted Source).

It’s important to note that researchers are still trying to find out which types of fat may aggravate GERD symptoms, but fried and greasy foods seem to have the strongest effects.

SUMMARY

Certain high fat foods, such as fried foods, may cause heartburn by stimulating the release of esophageal irritants like bile salts. They may also stimulate the secretion of the hormone cholecystokinin (CCK), which relaxes the LES.

2. Mint

Species of mint like peppermint and spearmint are often thought to soothe digestive conditions. However, there is some evidence that these types of mint may cause heartburn.

Studies suggest that peppermint decreases LES pressure and may cause heartburn (6Trusted Source).

Although mint could trigger GERD symptoms, it only seems to be an issue for a small proportion of people with GERD (4Trusted Source).

If you experience heartburn after consuming mint products, you may want to eliminate them from your diet to see whether it helps you manage your heartburn.

SUMMARY

Types of mint, including peppermint and spearmint, may cause heartburn in some people. If you experience heartburn after consuming mint, it’s best to avoid it.

Can Eating Bananas Cause A Heartburn How?

3. Citrus juices

Drinking citrus juices may trigger heartburn symptoms.

People commonly report that orange and grapefruit juices cause GERD symptoms like heartburn (7Trusted Source).

However, it’s not entirely clear how citrus juices cause heartburn (7Trusted Source, 8Trusted Source).

Nonetheless, many people with GERD avoid them in an effort to reduce heartburn symptoms.

SUMMARY

Many people with GERD find that citrus juices, including orange or grapefruit juice, seem to cause acid reflux and heartburn. However, it’s not entirely clear how this happens.

4. Chocolate

Chocolate is another common trigger for heartburn.

Ingredients in chocolate like cacao and caffeine can relax the LES and increase esophageal exposure to acid (4Trusted Source, 9Trusted Source).

Many people report heartburn symptoms after consuming chocolate, and studies have shown that chocolate can reduce LES pressure. However, it’s unclear whether eliminating chocolate from the diet improves heartburn symptoms (4Trusted Source).

If you find that eating chocolate gives you heartburn or worsens heartburn symptoms, try cutting it out of your diet.

SUMMARY

Chocolate may cause heartburn by relaxing the LES. It’s unclear whether cutting out chocolate is beneficial for all people with heartburn, but it may reduce symptoms in some people.

5. Spicy foods

Spicy foods are notorious for causing heartburn. Yet, exactly how they contribute to heartburn is unclear (9Trusted Source).

However, one study including people with GERD found that chili capsules increased gastric accommodation, which is when the upper part of the stomach relaxes in response to eating a meal.

Research has found that people with GERD tend to have an enhanced gastric accommodation reflex. This is associated with an increased relaxation of the LES, which may cause heartburn (10Trusted Source).

The same study found that the chili capsules were associated with more severe sensations of burning in the belly and more severe heartburn in the participants with GERD, compared with a placebo treatment (10Trusted Source).

Another study including 4,633 Iranian adults found that high consumption of spicy foods was associated with a greater risk of heartburn in men, but not in women (11Trusted Source).

In addition, spicy foods may irritate an already inflamed esophagus, and this may worsen heartburn symptoms.

If you think spicy foods may be causing your heartburn, consider eliminating them from your diet.

Worst Foods to Eat with Acid Reflux (GERD, Gastroesophageal Reflux Disease) | How to Reduce Symptoms

SUMMARY

Spicy foods may cause heartburn and also irritate your esophagus, further worsening heartburn symptoms.

6. Onions

Onions, especially raw onions, are a common trigger for heartburn.

Like other foods on this list, onions cause heartburn symptoms in many people with GERD. However, it’s unclear how onions cause heartburn or make it worse (12Trusted Source).

In one study from the 1990s, people with heartburn ate a plain hamburger on one day, followed by an identical hamburger with onions on another day. Eating the onion burger significantly worsened heartburn symptoms, compared with eating the no-onion burger (13Trusted Source).

However, future studies are needed to determine whether all people with heartburn should consider eliminating or reducing their intake of onions.

In addition, onions are a rich source of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), a class of small nondigestible carbs that cause digestive issues in some people. These may cause heartburn in people who are sensitive to FODMAPs (14Trusted Source).

SUMMARY

Onions, especially raw onions, are a common heartburn trigger.

7. Alcohol

Moderate to excessive alcohol intake may worsen GERD symptoms, including heartburn.

That’s because alcohol relaxes the LES, which may allow stomach acid to escape into the esophagus and trigger heartburn (4Trusted Source).

Furthermore, studies show that alcohol consumption is a risk factor for GERD.

One review of 29 studies found that people who drank alcohol more than 5 times or days per week were more than twice as likely to have GERD than people who didn’t drink or rarely drank alcohol (15Trusted Source).

SUMMARY

Alcohol is a common trigger for GERD symptoms like heartburn, and excessive alcohol consumption is considered a risk factor for GERD.

If You Have Acid Reflux, This is What You Should Know

8. Coffee and caffeinated beverages

Some people may experience heartburn when drinking coffee and other caffeinated beverages.

This is because caffeine has been shown to relax the lower esophageal sphincter, which can increase the risk of acid reflux and heartburn (16Trusted Source).

Plus, coffee may stimulate gastric acid secretion, which may exacerbate heartburn (17Trusted Source).

Even though coffee may cause heartburn in some people, not all studies have observed a link between coffee and acid reflux symptoms.

One study that included 1,837 people, 25% of whom had GERD, did not find a significant link between coffee consumption and GERD symptoms (18Trusted Source).

Though the research remains inconclusive, if you tolerate coffee, there’s no need to avoid it. On the other hand, if coffee gives you reflux and heartburn, it’s best to avoid it or limit your intake.

SUMMARY

Some people may experience heartburn when drinking coffee, though the link between coffee intake and heartburn is not very clear. If coffee gives you heartburn, it’s best to avoid it or reduce your intake.

9. Sodas and carbonated beverages

Many people find they get heartburn after drinking sodas and carbonated beverages.

Research suggests that these drinks may relax the esophageal sphincter and increase the acidity of stomach acid — two risk factors for heartburn (4Trusted Source, 19Trusted Source).

In fact, soft drink consumption is considered a major contributor to heartburn that occurs at night, which is known as nocturnal heartburn (20Trusted Source).

Some studies have found a link between drinking soft drinks and worsened symptoms in people with GERD.

For example, an older study found that people who consumed carbonated beverages had a 69% higher risk of developing reflux symptoms like heartburn (21Trusted Source).

If you experience heartburn after drinking soda or other carbonated beverages, it’s best to limit your intake or cut out carbonated drinks completely.

Health Tips: Top 10 Foods That Soothe Heartburn Naturally

SUMMARY

Sodas and other carbonated beverages may cause heartburn by relaxing the lower esophageal sphincter. If sodas or other carbonated beverages give you heartburn, consider cutting back or avoiding them completely.

Other ways to relieve heartburn

In addition to removing foods from your diet that may cause heartburn, there are other ways to tame heartburn.

Maintain a healthy body weight. Obesity is associated with GERD. Losing weight and maintaining a healthy body weight may decrease GERD symptoms like heartburn (22Trusted Source).

Try a lower carb diet. Some studies show that following a lower carb diet may help reduce symptoms of GERD. Simply reducing your intake of refined carbs and added sugars may help as well (4Trusted Source, 23Trusted Source).

Avoid lying down after meals. Healthcare professionals often recommend that those with GERD eat at least 3 hours before bedtime. Lying down soon after eating may worsen GERD symptoms like heartburn (24Trusted Source).

Follow a Mediterranean-style diet. A Mediterranean diet, which is rich in fibrous foods like beans and vegetables, as well as healthy fats like olive oil and fish, may help manage GERD symptoms (25Trusted Source, 28Trusted Source).

Increase physical activity. One review found that exercising for 30 minutes 3 times a week was associated with a reduced risk of GERD (27Trusted Source).

Elevate your head in bed. Elevating your upper body while you’re in bed may help reduce symptoms of GERD and improve your sleep patterns (4Trusted Source).

There are many other ways to improve and manage symptoms of GERD.

If you have heartburn, it’s best to develop a treatment plan with a healthcare professional.

SUMMARY

There are many other methods you can use to manage GERD symptoms. A healthcare professional can help come up with a treatment plan that works best for you.

The bottom line

Heartburn is the most common symptom related to GERD. It affects millions of people around the world.

Many foods can cause heartburn by relaxing the lower esophageal sphincter, a ring-like muscle that acts as a barrier between the esophagus and stomach.

If you experience heartburn frequently, try removing some of the foods in this list from your diet to see whether your symptoms improve.

It’s a good idea to keep a food diary so you can track which foods give you heartburn.

Even though removing certain foods may help control heartburn, it’s best to work with your healthcare team to come up with a comprehensive treatment plan to manage your GERD symptoms.

 Does milk help with heartburn?

Heartburn is very common -- and very unpleasant. It's triggered when stomach acid backs up into the esophagus. It can make you feel as though someone has lit a small bonfire in your chest, and it's burning its way up to your neck.

You're probably well aware that medications can help calm the burn, but natural heartburn remedies and lifestyle changes may be another way to get relief.

One commonly used "natural" heartburn remedy is calcium. It's also the active ingredient in many over-the-counter antacids.

If you find yourself popping antacids like candy and you're having heartburn more than a couple of times a week, or if you are using antacids for longer than two weeks, it's time to see the doctor. You may have a condition called GERD -- gastroesophageal reflux disease or another problem like peptic ulcer disease. Frequent heartburn can lead to long-term problems. It can cause inflammation and strictures in your esophagus. In rare cases, it may even lead to cancer. But stopping the acid reflux can help prevent complications in the future.

Here is a rundown of some other commonly used home remedies for heartburn, and the evidence for their effectiveness.

The Real Causes of Acid Reflux, Heartburn & GERD – Dr.Berg

Do Herbal Heartburn Remedies Work?

There isn't much research into herbal remedies for heartburn. Most of the research has centered on a product called Iberogast. It is made with 9 different herbs, including:

Angelica

Caraway

Clown's mustard plant

German chamomile

Greater celandine

Lemon balm

Licorice

Milk thistle

Peppermint

Some studies have shown that Iberogast may reduce heartburn. It's not clear, however, which herb in the mix relieves symptoms. Plus, peppermint oil can actually worsen heartburn, so it's not a good idea to take it if you have GERD.

Are There Any Other Natural Treatments for Heartburn?

Melatonin, a supplement used to aid sleep, has been suggested to help relieve heartburn. But the research is conflicting as to whether it is effective for this or any other gastrointestinal symptoms.

Before you decide to take any herbal remedy or supplement, check with your doctor. Some supplements can have side effects or can interact with medications you're already taking.

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Can Drinking Milk Help My Heartburn?

You may have heard that drinking a glass of milk can relieve heartburn. While it's true that milk can temporarily buffer stomach acid, nutrients in milk, particularly fat, may stimulate the stomach to produce more acid.

Even though milk might not be a great heartburn remedy, however, it's a rich source of bone-building calcium. Try fat-free skim milk and don't overdo it. Drink no more than 8 ounces of skim milk at a time -- as a snack in between meals. Overfilling the stomach may increase heartburn.

Is Chewing Gum an Effective Way to Get Heartburn Relief?

It may sound strange, but gum stimulates the production of saliva, which is an acid buffer. Plus, chewing gum makes you swallow more often, which pushes those nasty acids back out of your esophagus. When you pick a pack of gum, just make sure it's sugar-free so you also protect your teeth.

3 Foods that Reduce Acid Reflux: Thomas DeLauer

Finding Heartburn Relief at Home

A few simple strategies can help soothe the burn of heartburn:

Watch what you eat. Avoid specific foods that trigger your heartburn, but also watch out for peppermint, caffeine, sodas, chocolate, citrus fruits and juices, tomatoes, onions, and high-fat foods. Eat more fiber to keep your digestive tract moving and healthy. Also, reduce your portion sizes. Try eating five or six small meals a day, rather than three big ones. Eating too much at once is a big heartburn trigger.

Watch when you eat. Push away the plate at least two or three hours before bedtime so your stomach has a chance to empty before you lie down.

Watch how you eat. Eat slowly, taking smaller bites.

Lose weight. Excess abdominal fat can press against the stomach, forcing acids up into the esophagus. Follow a diet and exercise program to shed extra pounds.

Keep a diary. Write down what you've eaten and when your heartburn symptoms occur so you can pinpoint which foods are your triggers and avoid them.

Toss the cigarettes.Smoking can reduce the effectiveness of the muscle that keeps acids in the stomach. For this, and so many other health reasons, it's always the perfect time to quit.

Loosen your belt. Ditch the skin-tight jeans. Tight clothes put added pressure on the abdomen.

Tilt up. Put wood blocks under your bed to raise the head about 6 inches. Don't bother raising your pillows, though -- it's not effective for heartburn.

Is yogurt good for heartburn?

Heartburn, also known as acid reflux, is a condition in which the individual experiences a burning sensation in the chest. It is caused by the upward movement of the acidic gastric contents into the gullet or esophagus, causing irritation of the mucous lining. In addition to the discomfort, the acid may cause a bitter taste in the mouth if it reaches as far as the pharynx.

Some foods that intensify or trigger heartburn may not be the same for all individuals. These foods include spices like garlic or raw onions, black pepper, tomatoes, citrus fruit and vinegar. Fatty foods may also trigger heartburn, because they slow down the transit of food through the gut, which keeps the stomach filled for a longer period. This in turn puts extended pressure on the lower esophageal sphincter (LES), which is the circular band of muscle that normally keeps the lower end of the gullet closed in order to keep the gastric contents in the stomach. The overstretching of the LES leads to regurgitation of the contents of the stomach upwards.

What foods should a person with heartburn choose instead?

Firstly, fatty foods should be cut out of the diet as much as possible. This includes fatty meat, baked goods and fried foods. Instead, the choice should be for lean meats (including poultry) and fish, which have little fat. These can be baked, grilled, steamed or broiled according to taste – only not fried or smothered in rich sauces.

Are plant foods useful in heartburn?

Other good food choices include legumes, fruits, whole grains and vegetables.

For breakfast, traditional fatty foods like bacon or ham may be substituted with oatmeal, fresh fruit, raisins and perhaps a hint of cinnamon for flavor.

Oatmeal has a high fiber content, which promotes healthy bowel habits, reduces portion size, and tastes good as well. Oatmeal with milk and fresh fruit provide an attractive alternative to fatty meats for breakfast.

Fresh bananas are great for preventing acid reflux, because they contain very little acid. They coat the mucous lining of the esophagus, thus strengthening mucosal defenses against reflux. The fiber in bananas also speeds up the passage of food through the gut, preventing the stasis of food for longer than necessary in the stomach, and thus limiting acid production, while reducing the chances of acid reflux.

Fresh bananas help prevent heartburn / acid reflux. Image Credit: Hanna_photo / Shutterstock

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Melons are also good at preventing heartburn, because they are only mildly acidic while providing a filling, water-rich and nutritious snack or meal.

Whole grain bread could be toasted or topped with fresh fruit, eggs, nut butters in small quantities, or yogurt for another healthy, but appealing meal. Rice or couscous is also a good choice, especially brown rice, which is rich in fiber.

How should vegetables be cooked to prevent acid reflux?

Vegetables often taste better if they are roasted rather than boiled or steamed. The roasting allows the natural sugars in these foods to emerge and caramelize. Some vegetables suitable for roasting are carrots and sweet potatoes, squash, cauliflower, Brussels sprouts and broccoli. Other ways to make vegetables taste great are broiling, sautéing or grilling them, thereby avoiding sharp and pungent spices in the process. Vegetables are typically low in acid.

Raw vegetables in the form of a salad are also fine. These sooth the stomach while providing nutrition. Unlike processed foods, these usually lack any added substances like excesses spices or salt. It is easy to put together a delicious salad, combined with chicken or beans, for a filling meal that would significantly reduce the chances of acid reflux being triggered.

How do I flavor food?

To add flavor to these foods, fresh herbs or herb blends can be used. Spices should be used in very small amounts if they trigger acid reflux. Instead, herbs like basil, parsley, and oregano may be chosen.

If a sauce is called for, it is important to use a low-fat recipe. Herbs, cheese, nuts and a dash of oil will make a good dressing, which does not cause or worsen acid reflux.

Is yogurt a good choice?

Yogurt that is not too sour is also excellent for acid reflux, because of the probiotics that help normalize bowel function. Yogurt also provides protein, and soothes stomach discomfort, often providing a cooling sensation.

It is easy to choose foods by looking them up to see how acidic they are. The higher the pH of a food, the more likely it is to soothe your discomfort. Thus any food with a pH above 5 or 6 is probably good for people with acid reflux.

What should you not do when you have heartburn?

Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This happens commonly but can cause complications or troublesome symptoms, such as heartburn.

DIET FOR ACID REFLUX DISORDER -5 BEST & 5 WORST Foods for Acidity

One reason this happens is that the lower esophageal sphincter (LES) is weakened or damaged. Normally the LES closes to prevent food in the stomach from moving into the esophagus.

The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux.

Foods to eat

Reflux symptomsTrusted Source may result from stomach acid touching the esophagus and causing irritation and pain. If you have too much acid, you can incorporate these specific foods into your diet to manage symptoms of acid reflux.

None of these foods will cure your condition, and your decision to try these specific foods to soothe your symptoms should be based on your own experiences with them.

Vegetables

Vegetables are naturally low in fat and sugar. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.

Ginger

Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies, or drink ginger tea to ease symptoms.

Oatmeal

Oatmeal, a breakfast favorite, is a whole grain, and is an excellent source of fiber. A diet high in fiber has been linkedTrusted Source with a lower risk of acid reflux. Other fiber options include whole-grain breads and whole-grain rice.

Non-citrus fruits

Non-citrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux symptoms than acidic fruits.

Lean meats and seafood

Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and can reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached.

Egg whites

Egg whites are a good option. Limit egg yolks, though, which are high in fat and may trigger reflux symptoms.

Healthy fats

Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats.

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Finding your triggers

Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods. GERD can also cause vomiting or regurgitation as acid moves into your esophagus.

Other symptoms includeTrusted Source:

Natural Solutions for Acid Reflux

dry cough

sore throat

bloating

burping or hiccups

difficulty swallowing

lump in the throat

Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone.

To identify your individual triggers, keep a food diary and track the following:

what foods you eat

what time of day you eat

what symptoms you experience

Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet varies. You can use the diary to identify specific foods and drinks that affect your GERD.

The diet and nutrition advice here is a starting point to plan your meals. Use this guide in conjunction with your food journal and your doctor’s advice. The goal is to minimize and control your symptoms.

Foods to avoid

Although doctors debate which foods actually cause reflux symptoms, certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet:

High-fat foods

Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying.

Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat intake can help.

The following foods have a high-fat content. Avoid these or eat them sparingly:

French fries and onion rings

full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream

fatty or fried cuts of beef, pork, or lamb

bacon fat, ham fat, and lard

desserts or snacks, such as ice cream and potato chips

cream sauces, gravies, and creamy salad dressings

oily and greasy foods

Tomatoes and citrus fruit

Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods:

Which Foods Can Cause Heartburn? Suggested Solutions.

oranges

grapefruit

lemons

limes

pineapple

tomatoes

tomato sauce or foods that use it, such as pizza and chili

salsa

Chocolate

Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth muscle in the LES and increase reflux.

Garlic, onions, and spicy foods

Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.

These foods won’t trigger reflux in everyone. But if you eat a lot of onions or garlic, track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do.

Mint

Mint and products with mint flavoring, like chewing gum and breath mints, can also trigger acid reflux symptoms.

Other options

While the lists above include common triggers, you may have unique intolerances to other foods. You might consider eliminating the following foods over time to see if symptoms improve: dairy, flour-based products like bread and crackers, and whey protein.

Lifestyle tips

In addition to controlling reflux symptoms with diet and nutrition, you can manage symptoms with lifestyle changes. Try these tips:

Take antacids and other medications that reduce acid production. (Overuse can cause negative side effects.)

Maintain a healthy weight.

Chew gum that isn’t flavored with peppermint or spearmint.

Avoid alcohol.

Stop smoking.

Don’t overeat, and eat slowly.

Remain upright for at least 2 hours after eating.

Avoid tight clothing.

Don’t eat for 3 to 4 hours before going to bed.

Raise the head of your bed 4 to 6 inches to reduce reflux symptoms while sleeping.

Takeaway

No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.

Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may protect against GERD. But scientists aren’t yet certain how fiber prevents GERD symptoms.

Increasing your dietary fiber is generally a good idea. In addition to helping with GERD symptoms, fiber also reduces the risk of:

high cholesterol

uncontrolled blood sugar

hemorrhoids and other bowel problems

Talk to your doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else.

How to Avoid Acid Reflux: Health Hacks- Thomas DeLauer

Working with your doctor or registered dietitian can help you develop a diet to control or lessen your symptoms.

People with GERD can usually manage their symptoms with lifestyle changes and over-the-counter medications.

Talk to your doctor if lifestyle changes and medications don’t improve symptoms. Your doctor can recommend prescription medications, or in extreme cases, surgery.

How do you stop heartburn naturally?

A few lifestyle changes are worth trying before resorting to drugs for controlling gastroesophageal reflux.

If you are sounding a little hoarse and have a sore throat, you may be bracing for a cold or a bout of the flu. But if you've had these symptoms for a while, they might be caused not by a virus but by a valve—your lower esophageal sphincter. That's the muscle that controls the passage between the esophagus and stomach, and when it doesn't close completely, stomach acid and food flow back into the esophagus. The medical term for this process is gastroesophageal reflux; the backward flow of acid is called acid reflux.

Acid reflux can cause sore throats and hoarseness and may literally leave a bad taste in your mouth. When acid reflux produces chronic symptoms, it is known as gastroesophageal reflux disorder, or GERD. The most common symptom of GERD is heartburn—pain in the upper abdomen and chest.

Three conditions—poor clearance of food or acid from the esophagus, too much acid in the stomach, and delayed stomach emptying—contribute to acid reflux, says Dr. Jacqueline Wolf, a gastroenterologist and associate professor of medicine at Harvard Medical School and author of A Woman's Guide to a Healthy Stomach: Taking Control of Your Digestive Health.

How to get rid of acid reflux

If you've been having repeated episodes of heartburn—or any other symptoms of acid reflux—you might try the following:

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1. Eat sparingly and slowly

When the stomach is very full, there can be more reflux into the esophagus. If it fits into your schedule, you may want to try what is sometimes called "grazing"—eating small meals more frequently rather than three large meals daily.

2. Avoid certain foods

People with acid reflux were once instructed to eliminate all but the blandest foods from their diets. But that's no longer the case. "We've evolved from the days when you couldn't eat anything," Dr. Wolf says. But there are still some foods that are more likely than others to trigger reflux, including mint, fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. If you eat any of these foods regularly, you might try eliminating them to see if doing so controls your reflux, and then try adding them back one by one. The Foodicine Health website at www.foodicinehealth.org has diet tips for people with acid reflux and GERD as well as for other gastrointestinal disorders.

5 Foods That Fight Acid Reflux

3. Don't drink carbonated beverages

They make you burp, which sends acid into the esophagus. Drink flat water instead of sparkling water.

4. Stay up after eating

When you're standing, or even sitting, gravity alone helps keeps acid in the stomach, where it belongs. Finish eating three hours before you go to bed. This means no naps after lunch, and no late suppers or midnight snacks.

5. Don't move too fast

Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus.

6. Sleep on an incline

Ideally, your head should be 6 to 8 inches higher than your feet. You can achieve this by using "extra-tall" bed risers on the legs supporting the head of your bed. If your sleeping partner objects to this change, try using a foam wedge support for your upper body. Don't try to create a wedge by stacking pillows. They won't provide the uniform support you need.

7. Lose weight if it's advised

Increased weight spreads the muscular structure that supports the lower esophageal sphincter, decreasing the pressure that holds the sphincter closed. This leads to reflux and heartburn.

8. If you smoke, quit

Nicotine may relax the lower esophageal sphincter.

9. Check your medications

How I Healed My Stomach - GERD/Acid Reflux/Stomach Pain

Some—including postmenopausal estrogen, tricyclic antidepressants, and anti-inflammatory painkillers—can relax the sphincter, while others—particularly bisphosphonates like alendronate (Fosamax), ibandronate (Boniva), or risedronate (Actonel), which are taken to increase bone density—can irritate the esophagus.

If these steps aren't effective or if you have severe pain or difficulty swallowing, see your doctor to rule out other causes. You may also need medication to control reflux even as you pursue lifestyle changes.

Does water help heartburn?

The inside of your stomach is a highly acidic environment; at rest, it hovers around a pH of 2. When this acid escapes into the esophagus, the result is painful heartburn. Can a drink of water put out the fire?

PROPER HYDRATION FOR GOOD HEALTH

Our bodies are between 55 and 60% water. When you don’t drink enough to keep well hydrated, you can experience headaches, dry mouth, sleepiness, and lack of alertness. Not getting enough to drink can also impede proper digestion, which can lead to constipation and poor nutrition. But, water has to be consumed at the right times to help with GERD symptoms.

WILL WATER EASE YOUR GERD SYMPTOMS?

Sometimes, when heartburn symptoms set in, a few sips of water will bring relief. This can be the result of water neutralizing acids and washing them out of the esophagus. Water has a pH that, at 7, is neutral. This dilutes the more acidic stomach fluids, bringing relief.
But when you have had a meal that is too large, drinking water at the same time or immediately after can make GERD symptoms worse. Be cautious about overeating and sip water slowly with a meal instead of gulping down large quantities. Too much volume can make the stomach distended, leading to more pressure on the lower esophageal sphincter.
Drinking water during the later stages of digestion can reduce acidity and GERD symptoms. Often, there are pockets of high acidity, between a pH or 1 and 2, just below the esophagus. By drinking tap or filtered water a little while after a meal, you can dilute the acid there, which can result in less heartburn.
In general, you can best control GERD symptoms by sipping small amounts with your meal; just enough to make eating comfortable. Save larger glasses for between meals to keep you well-hydrated and healthy.

What should I eat when I have heartburn?

Many people experience occasional heartburn or acid reflux. Heartburn is the backflow of stomach acid into the esophagus, and it’s often caused by what you eat. Thankfully, there are certain foods that are known to reduce, relieve, and help heartburn.

If you experience acid reflux more than twice a week, you may have a more serious condition called GERD. Schedule an appointment today.

8 foods that can help heartburn:

1. Whole Grains

Whole grains are grains that retain all parts of the seed (bran, germ, and endosperm). Whole grains can be consumed in their whole form or ground. Compared to other grains, they are better sources of fiber, B vitamins, iron, folate, selenium, potassium, magnesium, and other important nutrients. Whole grains can be complete foods, like popcorn or quinoa, or ingredients in other foods, like whole-wheat flour in bread. The amount of fiber found in whole-grain foods may help absorb stomach acid.

Eat these whole grains: Brown rice, oatmeal, and whole-grain bread

2. Ginger

Ginger has medicinal properties and anti-inflammatory properties that make it one of the best digestive aids. It’s alkaline, which means that it falls on the opposite side of the pH scale than acidic foods. The low level of acid eases irritation in the gastrointestinal tract. Ginger has been used throughout history for digestive issues.

Add ginger to: Smoothies, soups, and stir fry

3. Fruits and Vegetables

Almost all fruits and vegetables reduce stomach acid. Root vegetables and green vegetables are high in fiber. Foods that are fibrous make you feel full, cutting down on overeating that may contribute to heartburn.

However, some fruits and vegetables can cause heartburn. Garlic can cause heartburn and upset stomach in those who don’t regularly experience gastrointestinal issues. Those who do may have increased symptoms when eating garlic. Onions stimulate acid production which can lead to heartburn. Both garlic and onions are stronger when raw, but some still experience heartburn after eating them cooked.

Citrus fruits, like grapefruit and orange, are high acidity foods. This acid can relax the esophageal sphincter and cause heartburn. Tomato-based foods, like marinara sauce and ketchup, are also high in acid.

Eat these fruits and vegetables: Sweet potatoes, carrots, beets, asparagus, broccoli, and green beans

4. Yogurt

There are many benefits of yogurt. It soothes an irritated esophagus and is a good source of protein. Yogurt is also a probiotic, a class of foods that contain live microorganisms that maintain the good bacteria in the body. Probiotics usually contain bacteria that add to the healthy microbes in your gut.

Add yogurt to: Fresh fruit, a smoothie, and baked goods

5. Lean proteins

Eating lean proteins can reduce symptoms. According to the USDA, a lean protein has fewer than 10 grams of total fat and 95 milligrams of cholesterol in a 3.5-ounce serving. The healthiest ways to prepare lean proteins are baked, broiled, poached, or grilled. High-fat meals and fried foods can lead to reflux by decreasing lower esophageal sphincter pressure and delaying stomach emptying.

Eat these lean proteins: Chicken, seafood, tofu, and egg whites

6. Legumes

Legumes are a group of vegetables that include beans, peas, and lentils. They’re usually low in fat, have no cholesterol, and are high in nutrients like folate, potassium, iron, and magnesium. Legumes also have beneficial fats and fiber. They’re a good source of protein and a substitute for meat, which has more fat and cholesterol.

Try these recipes: Three-bean salad, couscous with peas and lemon, and lentil soup

7. Nuts and seeds

Nuts and seeds add fiber, nutrients, and healthy monounsaturated fats to your diet. They may also help absorb stomach acid, reducing heartburn.

Eat these nuts and seeds: Almonds, peanuts, chia, pomegranate, and flaxseeds

8. Healthy fats

Though eating too many fatty foods can trigger acid reflux, fat is a necessary nutrient. It’s essential for heart and brain health, but there are different types of fat. Replacing unhealthy fats with healthy fats may help. In addition, healthy fats also promote heart health because they can reduce the amounts of bad cholesterol in the body.

Eat these healthy fats: Avocado, olive oil, walnuts, and soy products

What is the quickest way to get rid of heartburn?

Taking antacids is considered the quickest way to get rid of heartburn. These over-the-counter medications help neutralize stomach acid. They are one of the first recommended treatments. They may provide quick relief. However, antacid overuse can cause problems such as diarrhea or chronic kidney disease, especially if they contain aluminum and magnesium.

The Cause of Panic Attacks and Acid Reflux

Other common ways to get rid of heartburn include

H2 receptor blockers: These medications work to reduce the amount of acid that is made in the stomach. While they do not work as quickly as antacids, they provide longer relief for up to 12 hours. Examples of these include Pepcid AC, Tagamet HB, Zantac and Axid AR. Although most people have no problems taking them, long-term use can cause vitamin B12 deficiency leading to an increased risk of bone fractures.

Proton pump inhibitors: This class of medications block acid production. They also help to heal any damage caused to the lining of the esophagus. They are much stronger than the H2 receptor blockers and include Prevacid, Prilosec, Protonix and Zegerid. Excessive use of these medications can cause diarrhea and nausea, vitamin B12 deficiency and an increased risk of bone fractures.

Baclofen: This medication works to strengthen the muscular valve present at the lower esophageal sphincter muscle. However, it may cause nausea and fatigue in some people.

Surgical procedures: In rare cases, these are required to help with severe heartburn symptoms.

What is heartburn?

Heartburn or gastroesophageal reflux disease (GERD) is a condition where acid in the stomach flows back into the esophagus causing irritation of the esophageal lining. The lower esophageal sphincter is a muscle that controls the passage of food and drink between the esophagus and the stomach. Sometimes, this muscle does not close completely allowing acid from the stomach to flow back into the throat or esophagus. This abnormal condition is called gastroesophageal reflux or acid reflux. Its symptoms include sore throat, hoarseness in the voice and a very bad taste in the mouth. When these symptoms become recurrent and severe, it is called GERD. The most common symptom of GERD is heartburn (pain in the upper abdomen and chest that sometimes feels like you're having a heart attack).

Three conditions can cause GERD

Poor clearance of food or acid from the esophagus or throat

Too much acid in the stomach

Delayed stomach emptying

Symptoms of heartburn include

Sensation of burning, pain or discomfort after eating located in the breastbone (middle of the lower chest underneath the sternum). The discomfort may increase when bending over or lying flat on your back. 

Dysphagia (difficulty swallowing) or feeling like food is stuck in the lower esophagus

Cough or respiratory discomfort

How To Stop Acid Reflux | How To Treat Acid Reflux

How can I relieve heartburn without medications?

If you suffer from heartburn, try one of the remedies below

Lose weight and maintain a healthy lifestyle: Weight gain strains the muscular structure that supports the lower esophageal sphincter, reducing the pressure that holds the sphincter closed. This leads to reflux and heartburn. Maintaining a healthy lifestyle and losing weight can help reduce symptoms of acid reflux.

Don’t smoke: Nicotine relaxes the esophageal sphincter causing heartburn symptoms of heartburn. Quitting smoking may help reduce acid reflux symptoms.

Skip carbonated beverages: Carbonated beverages may make a person burp, which sends acid into the esophagus. Skip carbonated beverages and drink water instead of sparkling water to curb acid reflux symptoms.

Eat sparingly and slowly: Patients can try grazing (eating smaller meals more frequently rather than three large meals daily) to reduce acid reflux symptoms.

Avoid certain foods: People with acid reflux may be instructed to eliminate some foods that are more likely than others to trigger reflux, including mint, fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate and alcohol.

Prop yourself up after eating: When standing or sitting, gravity alone helps keep acid in the stomach where it belongs. Finish eating at least three hours before going to bed. This means no naps after lunch and no late suppers or midnight snacks.

Don't move too fast: Avoiding vigorous exercise or strenuous workouts for a couple of hours after eating can curb the symptoms of acid reflux.

Check your medications: Some medications such as postmenopausal estrogen, tricyclic antidepressants and anti-inflammatory painkillers can relax the sphincter or irritate the esophagus. Identifying and curbing such medication use after discussing it with the doctor may help reduce acid reflux symptoms.

Adjust sleeping position: Most acid reflux occurs during sleep. To prevent nighttime attacks, patients may need to position their head above their abdomen. Elevate the head of the bed a minimum of 30 degrees. A firm foam-rubber wedge or bricks placed under the bedposts can help elevate the head of the bed. Avoid lying flat down, especially right after eating.

What fruits make heartburn worse?

A hot burning in the chest, a bitter taste in the throat, a gassy bloating in the stomach – acid reflux is no picnic. What you eat, however, can have an impact. The best and worst foods for acid reflux could spell the difference between sweet relief and sour misery.

What Aggravates Acid Reflux?

Acid reflux occurs when the sphincter at the base of the esophagus isn’t working well, allowing fluid from the stomach to enter the esophagus. The worst foods for reflux can worsen painful symptoms, while other foods can soothe them, says UH gastrointestinal surgeon Leena Khaitan, MD

“Diet changes can significantly affect acid reflux and allow you to avoid other treatments,” Dr. Khaitan says.

Best Foods for Acid Reflux

“A diet balanced with vegetables, protein and fruits is best,” Dr. Khaitan says. Examples of the best foods for acid reflux include:

• Chicken breast – Be sure to remove the fatty skin. Skip fried and instead choose baked, broiled or grilled.
• Lettuce, celery and sweet peppers – These mild green veggies are easy on the stomach – and won’t cause painful gas.
• Brown rice – This complex carbohydrate is mild and filling – just don’t serve it fried.
• Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
• Oatmeal – Filling, hearty and healthy, this comforting breakfast standard also works for lunch.
• Fennel – This low-acid crunchy vegetable has a mild licorice flavor and a natural soothing effect.
• Ginger – Steep caffeine-free ginger tea or chew on low-sugar dried ginger for a natural tummy tamer.

Worst Foods for Reflux

In general, anything that is fatty, acidic or highly caffeinated should be avoided. The worst foods for acid reflux list includes:

• Coffee and tea – Caffeinated beverages aggravate acid reflux. Opt for teas without caffeine.
• Carbonated beverages – The bubbles expand in your stomach, creating more pressure and pain. Choose plain water or decaf iced tea.
• Chocolate – This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
• Peppermint –Don’t be fooled by its reputation for soothing the tummy; peppermint is an acid reflux trigger.
• Grapefruit and orange – The high acidity of citrus fruits relaxes the esophagus sphincter and worsens symptoms.
• Tomatoes – Also avoid marinara sauce, ketchup and tomato soup – they’re all naturally high in acid.
• Alcohol –This has a double whammy effect. Alcohol relaxes the sphincter valve but it also stimulates acid production in the stomach.
• Fried foods – These are some of the worst foods for reflux. Skip the french fries, onion rings and fried chicken — cook on the grill or in the oven at home.
• Late-night snacks – Avoid eating anything in the two hours before you go to bed. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.

When to Talk to Your Doctor About Acid Reflux

It's a good idea to speak with your doctor if the best foods for acid reflux do not relieve your symptoms, Dr. Khaitan says. Other options can include lifestyle changes, medications to block acid, and surgical procedures on the esophagus sphincter.

It is important to make a doctor's appointment if you have heartburn or acid reflux that is severe or frequent, Dr. Khaitan adds. Chronic acid reflux is known as gastroesophageal reflux disease (GERD) and can lead to esophageal cancer.

Are bananas bad for acid reflux?

The meal may be over, but for some, the memory lingers on. And not in a good way. Heartburn, chest pain, belching, coughing, regurgitation here — it’s all part of the picture for those experiencing acid reflux. In fact, 20 percent of adults have chronic acid reflux, known as gastroesophageal reflux disease (or GERD), a condition caused by the flow of contents from the stomach upward into the esophagus. 

While antacids and other over-the-counter medication can tame stomach acid, dietary tweaks will help control symptoms and provide sweet relief from that burning sensation. But keep in mind, “every person is different,” says Julie Stefanski, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics. Your doctor or a registered dietitian can help identify what foods and beverages may be personal triggers.

GARCIA FOTOGRAFIA / 500PX / GETTY IMAGES

In the meantime, here are five foods that can help you find relief from heartburn or GERD.

1. Oatmeal

“High-fiber foods make you feel full,” says Neena Mohan, assistant professor of clinical medicine in gastroenterology at the Lewis Katz School of Medicine at Temple University. “That’s a good thing, because you’re less likely to overeat, which can contribute to heartburn.” What’s more, oatmeal in particular absorbs stomach acid. Other high-fiber options: whole-grain bread, brown rice and quinoa; root veggies (carrots, sweet potatoes and beets); and green vegetables (asparagus, broccoli and brussels sprouts). But remember, Stefanski says: “Fiber can’t work unless there is also enough fluid in your diet.” 

MARKO GEBER / GETTY IMAGES

2. Bananas

This low-acid fruit can help neutralize stomach acid by coating an irritated esophageal lining. And not only are bananas alkaline, they’re also rich in pectin, a soluble fiber that helps keeps food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat. Other alkaline foods include melons (particularly cantaloupe and honeydew), cauliflower and almonds.

YAGI STUDIO / GETTY IMAGES

3. Salad greens

Eating water-filled foods — celery, cucumber and watermelon are other options — helps dilute stomach acid. In fact, a small 2017 study, published in JAMA Otalaryngology – Head & Neck Surgery, showed that people who followed a plant-based Mediterranean diet heavy in such produce reported less frequent acid reflux symptoms. Just resist the urge to add high-fat dressings, acidic vinaigrettes or toppings such as onions, which can trigger GERD, Stefanaski notes.

SEB_RA / GETTY IMAGES

4. Yogurt

Like milk, yogurt acts as a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus,” says Nipaporn Pichetshote, M.D., a gastroenterology specialist in Los Angeles affiliated with Cedars-Sinai Medical Center. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining.”

But opt for skim or low-fat varieties, rather than those made from whole milk. “Foods that are higher in fat can cause more reflux,” says Pichetshote, who explains that fatty foods lead to the opening of a muscle separating the esophagus and stomach, allowing acid from the stomach to travel upward. What’s more, milk that’s higher in fat stays in the stomach longer, creating more opportunities for acid reflux to occur. 

ALL NEA / 500PX / GETTY IMAGES

5. Ginger tea

A cup or two a day may offer a triple whammy of benefits. Not only is this soothing drink alkaline, it’s also anti-inflammatory, which can help relieve gastroesophageal irritation and soothe the stomach. Ginger can also help ease nausea — helpful for those vulnerable to vomiting during acid reflux episodes. 

More ways to avoid heartburn

Sometimes it not just what you eat, but how you eat. Check out these tips for taming those searing symptoms.

Don’t slouch when eating. It may be tempting to settle into the cushions and watch TV while inhaling that plate of Buffalo wings. But sitting less than straight while you chow down can encourage gastric juices to head in the wrong direction. Doctors say it’s also important stay upright for 45 to 60 minutes after eating. If stomach acid does escape, gravity will send that noxious stuff back to where it belongs: your stomach. “Liquid and gas want to go to the path of least resistance,” Pichetshote says. “If you’re laying down it can easily go up toward your head. If you’re a little more upright, it has to fight gravity to move upward.” The same goes for sleeping: Wait at least two to three hours after eating before hitting the sack. 

Find your sweet spot. Overeating is never a good idea. When your stomach is distended and bloated, acid can rise back into the esophagus, triggering symptoms. But an empty stomach can cause problems, too. Go more than three to four hours without a meal or snack, and stomach acid — which would usually be used in the digestive process to break down food — collects. The best approach? Eat smaller meals and eat slowly. And choose water to wash things down.

Loosen the waistband. Clothes that are snug around midsection can constrict the belly area, squeezing your stomach and pushing acid up into the esophagus, says Gulchin Ergun, M.D., a gastroenterology specialist in Houston and professor of medicine and digestive disorders at Houston Methodist Hospital.

Know the 8 worst foods for acid reflux or heartburn

Experts say you can uncover your specific triggers by paying close attention to how your body reacts to what you’re eating. (Keeping a food diary can help.) But you may well find one of the following eight foods pops up as a problem. 

1. Fried, fatty foods. Talk about a triple whammy. First, foods that are high in fat and drenched in oil (bacon and sausage, French fries, potato chips and doughnuts, to name a few) cause the lower esophageal sphincter — the ring of muscle connecting the esophagus and stomach — to relax, allowing acid to leak out and up into the esophagus. Also, they are digested slowly and sit in your stomach longer, giving gastric acid more time to work its way up into your esophagus, increasing your risk of heartburn. And high-fat food can cause weight gain. That extra poundage increases pressure on your abdomen, making it easier for fluid to travel upward, into the esophagus. Tip: Opt instead for lean cuts of meat, chicken and fish, cooked on the grill or in the oven. 

2. Citrus fruits. Their vitamin C may be the draw, but these fruits’ high acid content makes them risky for reflux. (Our stomachs naturally produce a lot of acid; why make things worse?) Lemons and limes are the biggest culprits, but oranges, grapefruit, grapes and blueberries make the list, too. Tip: Offset their acidity by buffering them with more alkaline (less acidic) foods, such as low-fat yogurt.

3. Tomatoes. Also highly acidic, this common base for many meals is also a culprit in causing gastric acid to back up into the esophagus — and no, cooking tomatoes won’t help. Tip: If you can’t resist the robust flavor of marinara sauce, neutralize the acid by adding one-quarter teaspoon of baking soda to your recipe.

4. Chocolate. Where to begin? Its high fat content, caffeine and theobromine, a compound found in the cacao bean, can all trigger acid reflux. More bad news: Chocolate causes the intestines to release serotonin, which causes the lower esophageal sphincter to relax and open, allowing that unwanted flow back up the esophagus. Tip: Dark chocolate, which contains less fat than milk chocolate, can be less likely to cause acid reflux. 

5. Peppermint. A cup of refreshing, mint-infused tea can calm a turbulent tummy. But peppermint, in any form, can also cause gastric reflux and heartburn. Tip: Savor a cup of soothing chamomile tea or suck on licorice-flavored hard candy to soothe your stomach.

6. Carbonated beverages. The bubbles in carbonated beverages are like air pockets, expanding in your belly. This increases pressure on the esophageal sphincter, increasing the risk for acid to reflux into the esophagus. Tip: Try decaf iced tea or dress up tap water with slices of cucumber.

7. Coffee. While studies on the subject are mixed, some have shown that caffeinated beverages may impair the function of the muscles that separate the esophagus and stomach. What’s more, drinking caffeinated coffee may also increase the amount of acid that your stomach produces. Tip: If a decaf brew isn’t for you, try a dark roast coffee (it tends to have less caffeine per bean that lighter roasts). Or cozy up to a cup of herbal tea. 

8. Alcohol. More reasons to drink in moderation: Alcohol can irritate the esophagus and make the stomach produce more acid. It also relaxes that gateway of the lower esophageal sphincter muscle. Tip: When it comes to wine, white is more acidic than red and may cause more heartburn. Beer is acidic, and it’s carbonated — both bad news. But it has a lower alcohol content compared to other alcoholic beverages, and may be better for heartburn. Prefer the stronger stuff? Know this: Darker drinks (brandy, whisky and dark rum) contain compounds called congeners, which can increase stomach irritation and heartburn symptoms.

Barbara Stepko is a longtime health and lifestyle writer, and former editor at Women’s Health and InStyle. Her work has appeared in The Wall Street Journal, Parade and other national magazines.

Q: Can you tell me how much acid is in bananas? My doctor told me not to eat them because they could cause acid-reflux problems.

Top 9 Foods That Cause Heartburn

I love half a banana in my cereal. I’ve been eating this for years with no trouble. Does it make sense for me to stop eating my daily half-banana? I have no symptoms of heartburn.

A: Ripe bananas have a pH of about 5, making them a mildly acidic food. That does not mean that bananas cause heartburn or reflux, however.

Decades ago, Indian researchers tested banana powder and found it helpful for relieving symptoms of indigestion (The Lancet, March 10, 1990). More recently, animal research demonstrates that banana extract helps heal drug-induced ulcers (BMC Complementary and Alternative Medicine online, Nov. 5, 2013). The banana extract actually worked better than the acid-suppressing drug omeprazole.

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We can’t imagine a reason for you to give up the half-banana on your cereal.

How to treat ACID REFLUX AT HOME - HEARTBURN TREATMENT(GERD)

Q: I got stung on the leg by a yellow jacket nine weeks ago. My plantar fasciitis went away; now it’s back. Is that just a coincidence?

A: It probably is not a coincidence. While yellow jackets are cantankerous and difficult to manage, honeybees are more domesticated. For many years, people have been using honeybee stings therapeutically (apitherapy) for inflammatory conditions such as arthritis.

We don’t believe you should go around looking for yellow jackets, but you might want to learn more about bee-sting therapy for your painful problem. We have discussed this topic in depth with apitherapy experts on our one-hour radio show No. 661. You can listen for free at peoplespharmacy.com

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Q: You wrote in your column that vitamin D might help prevent a child’s ear infections. Parents might give children vitamin D-fortified milk thinking this would help, but it might make things worse.

Our grandson had recurrent ear infections. His parents removed these four foods from his diet: peanuts, dairy, wheat and corn. That took care of the problem.

A: Some research suggests that allergies may contribute to middle-ear infections (otitis media). Common allergens include cow’s milk and other dairy products, and such foods could increase the risk of infections in susceptible children (Otolaryngologic Clinics of North America, February 1992).

What Triggers Your Acid Reflux, and What Solutions Will Work

Q: I am an 88-year-old lady who takes no medication except Vasotec for high blood pressure. My annual medical examination this week shows that my cholesterol is perfect, and there are no other signs of any problem anywhere, so my doctor says. He says I am 88 going on 16.

I was especially interested in a recent comment in your column about apple-cider vinegar. My diet for many years has been lots of vegetables and fruits, nothing fried, and red meat only a couple of times a month. I take a daily vinegar cocktail that consists of a 6-ounce glass of tomato or V8 juice with 2 teaspoons of natural apple-cider vinegar. Then I eat an apple between breakfast and lunch.

I do not use ordinary vinegar. I believe that the raw natural vinegar from the health-food store is better.

I used to take milk of magnesia a few times a week for constipation. Since starting my V8/vinegar cocktails nine months ago, I have not had to take MOM a single time.

A: Thanks for sharing your story. You are a role model for healthy eating.