11 Foods That Can

Cause Heartburn
Heartburn affects more than 60 million Americans every month (1Trusted
Source).

It is best described as a painful, burning sensation that occurs in the lower

chest area.

Heartburn is a symptom of acid reflux, a condition where stomach acid

escapes into the esophagus, the tube that delivers food and beverages to
your stomach.

Normally, stomach acid cannot escape into the esophagus because of a

barrier called the lower esophageal sphincter. This is a ring-like muscle that
naturally stays closed, and normally only opens when you swallow or belch
(2Trusted Source).

However, in people with acid reflux, this muscle is often weakened. This is
one reason why people with acid reflux experience heartburn (3Trusted
Source).

Diet plays an important role in heartburn. Many foods can relax the lower
esophageal sphincter, which allows food to escape into the esophagus and
cause heartburn.

Here are 11 foods that can cause heartburn.

1. High-Fat Foods
High-fat foods may cause heartburn. Unfortunately, this includes incredibly
healthy and nutritious foods like avocados, cheese and nuts (4Trusted
Source).

There are two ways that high-fat foods can trigger heartburn.

First, they may relax the lower esophageal sphincter, the muscle that acts
as a barrier between the esophagus and the stomach. When this muscle
relaxes, stomach acid can escape from the stomach into the esophagus
and cause heartburn (5Trusted Source).

Second, high-fat foods stimulate the release of the hormone cholecystokinin

(CCK). This hormone may also relax the lower esophageal sphincter and
cause acid reflux (6, 7Trusted Source).

In addition, CCK encourages food to stay in the stomach longer so it can be

better digested. Sadly, this may also increase the risk of acid reflux, which
can cause heartburn (8Trusted Source).

It’s important to note that this does not only apply to healthy foods that are
rich in fats. It also applies to fried foods and takeout meals that are high in
fat.

SUMMARYFoods that are high in fat may cause heartburn by relaxing the
lower esophageal sphincter. Fat also promotes the release of CCK, which
may relax the sphincter and let food sit in the stomach for longer — both
risk factors for heartburn.

2. Mint
Mints like peppermint and spearmint are often thought to soothe digestive
conditions. However, there is some evidence that these mints may cause
heartburn.
One study found that high doses of spearmint were linked with acid reflux
symptoms.

Surprisingly, spearmint did not relax the lower esophageal sphincter.

Instead, researchers believe that spearmint may cause heartburn by
irritating the lining of the esophagus (9Trusted Source).

Another study of more than 500 people found that those who consumed
peppermint tea daily had twice the risk of heartburn (10Trusted Source).

That said, there is limited evidence of a link between mint and heartburn. If
you feel that mint makes your heartburn worse, then it’s best to avoid it.

SUMMARYMints like peppermint and spearmint may cause heartburn. If you

experience heartburn after consuming mint, it is best to avoid it.

3. Citrus Juices
Drinking citrus juices may trigger heartburn symptoms.

For example, in a study of 382 people with heartburn, 67% of participants

experienced heartburn after consuming orange juice (11Trusted Source).

In another study of approximately 400 people with heartburn, 73%

experienced heartburn after drinking orange or grapefruit juice. The findings
suggested that the amount of acid in citrus juices may have been
responsible for causing heartburn symptoms (12Trusted Source).

However, it’s not entirely clear how citrus juices can cause heartburn
(13Trusted Source).

SUMMARYCitrus juices like orange or grapefruit juice may cause acid reflux
and heartburn. However, it’s not entirely clear how this happens.
4. Chocolate
Chocolate is another common trigger for heartburn.

Like high-fat foods, chocolate can relax the lower esophageal sphincter
(14, 15Trusted Source).

This may allow stomach acid to escape into the esophagus and cause
heartburn.

In addition, chocolate is made of cocoa, which contains the “happy

hormone” serotonin.
Unfortunately, serotonin may relax the lower esophageal sphincter, as well
(16Trusted Source, 17Trusted Source).

Lastly, chocolate also contains the compounds theobromine and caffeine.

Both can stimulate the lower esophageal sphincter to relax (18).

SUMMARYChocolate may cause heartburn by relaxing the lower esophageal

sphincter. This may be due to its fat content, serotonin levels or other
naturally occurring compounds.

5. Spicy Foods
Spicy foods are notorious for causing heartburn.

They often contain a compound called capsaicin, which may slow the rate
of digestion. This means food will sit in the stomach longer, which is a risk
factor for heartburn (19).

For example, one study showed that consuming chili that contained chili
powder slowed the rate of digestion (20Trusted Source).
In addition, spicy foods may irritate an already inflamed esophagus, and
this can worsen heartburn symptoms (21Trusted Source).

Therefore, it’s best to reduce your intake of spicy foods if you have
heartburn.

SUMMARYThe capsaicin in spicy foods may cause heartburn by slowing the

rate of digestion. Spicy foods may also irritate your esophagus, further
worsening heartburn symptoms.

6. Salt
Consuming table salt or salty foods may increase reflux, a risk factor for
heartburn.

For instance, one study found that people who added table salt to their
meals had a 70% higher risk of reflux than people who never added salt.

The same study also found that people who consumed salted foods at least
three times a week had a 50% higher risk of reflux than people who never
ate salted foods (22Trusted Source).

However, it’s not completely understood how salt intake might increase the
risk of reflux.

It’s possible that people who consume salty foods also eat more fried and
fatty foods.
In that case, those foods are a more likely trigger for heartburn than salt
alone.

SUMMARYConsuming table salt and salty foods has been linked with
heartburn. However, its influence on the condition is not fully understood.
7. Onions
Onions, especially raw onions, are a common trigger for heartburn.

Like other foods on this list, onions may relax the lower esophageal
sphincter, which may cause acid reflux and symptoms of heartburn
(23Trusted Source).

In one study, people with heartburn ate a plain hamburger on one day,
followed by an identical hamburger with onions on another day. Eating the
burger with onions significantly worsened heartburn symptoms, compared
to eating the burger with no onions (24Trusted Source).

In addition, onions are a rich source of fermentable fiber, which may cause
belching. Belching can aggravate acid reflux symptoms (25).

The fermentable fiber onions contain is made up of FODMAPs, a group of

compounds that may trigger digestive issues.

SUMMARYOnions, especially raw onions, may cause acid reflux and

heartburn symptoms by relaxing the lower esophageal sphincter. In
addition, onions are high in fermentable fiber, which may promote acid
reflux symptoms.

8. Alcohol
Moderate to excessive alcohol intake can also cause heartburn symptoms
(26Trusted Source).

Alcohol can do this in many ways. For example, it can relax the lower
esophageal sphincter, which may allow stomach acid to escape into the
esophagus and trigger heartburn (27Trusted Source).
In addition, alcoholic beverages, especially wine and beer, can increase
your amount of stomach acid, which can increase the risk of heartburn
(28Trusted Source).

Lastly, excessive alcohol intake may directly damage the lining of the
esophagus. Over time, this can make the esophagus more sensitive to
stomach acid (27Trusted Source).

SUMMARYAlcohol may cause heartburn in several ways. It may relax the

lower esophageal sphincter, increase stomach acid or directly damage the
lining of the esophagus.

9. Coffee
Some people may experience heartburn when drinking coffee.

Coffee has been shown to relax the lower esophageal sphincter, which can
increase the risk of acid reflux and heartburn (29Trusted Source).

Some studies suggest that caffeine is the culprit. However, other studies
have looked at the effects of caffeine alone and discovered that it may not
trigger reflux symptoms. If this is the case, then other compounds found in
coffee may be responsible (30Trusted Source, 31Trusted Source).

Nevertheless, other studies have found no link between coffee and reflux
symptoms (32Trusted Source).

Though the research remains inconclusive, if you tolerate coffee, then there
is no need to avoid it. Yet if coffee gives you reflux and heartburn, it is best
to avoid it or limit your intake.

SUMMARYSome people may experience heartburn when drinking coffee,

though the link between coffee intake and heartburn is not very clear. If
coffee gives you heartburn, then it’s best to avoid it or reduce your intake.
10. Sodas and Carbonated
Beverages
Sodas and carbonated beverages are also common culprits of heartburn.

Research suggests that these beverages may relax the esophageal

sphincter and increase the acidity of stomach acid — two risk factors for
heartburn (33Trusted Source, 34Trusted Source).

In one study, scientists observed the sleeping patterns of more than 15,000
people, finding that approximately 25% experienced nighttime heartburn.

After further investigation, the researchers found that nighttime heartburn

was strongly linked to several factors, including drinking carbonated soft
drinks (35Trusted Source).

Another study found that people who consumed carbonated beverages had
a 69% higher risk of developing reflux symptoms like heartburn (36Trusted
Source).

SUMMARYSodas 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.

11. Milk
People commonly consume milk to treat heartburn. However,
drinking whole milk may actually cause symptoms, not relieve them
(11Trusted Source).
In fact, research suggests that whole milk may increase stomach acid
production, which is a risk factor for heartburn (12Trusted Source).

In one study of almost 400 people with heartburn, approximately 38%

reported heartburn symptoms after drinking whole milk.

Researchers from the study suggested that the link between whole milk and
heartburn was related to the fat content of whole milk (12Trusted Source).

If drinking milk gives you heartburn, it’s best to avoid it or reduce your
intake.

SUMMARYWhole milk has been linked to heartburn, which may be due to its
fat content. If whole milk gives you heartburn, it’s best to reduce your intake
or avoid it.

Foods That May Help Relieve

Heartburn
While many foods can make your heartburn worse, there are several foods
that may help relieve symptoms.

Here are some foods that may help relieve heartburn:

 Ginger: This is a natural remedy for nausea and vomiting. While there
is limited evidence about ginger’s effects on heartburn, it may help
reduce reflux (37Trusted Source).

 These fruits are naturally low in acid and are often

Bananas and melons:
recommended to reduce reflux (38Trusted Source).

 Green veggies:Naturally low in fat, acid and sugar, green veggies

include green beans, broccoli, spinach and celery (39Trusted
Source).
  Oatmeal: Oatmeal is packed with fiber, which is linked to a lower risk of
acid reflux. This fiber does not contain FODMAPs, so does not cause
belching or reflux (25, 40Trusted Source).

 Grains and potatoes:Research has found that consuming grains and

potatoes is linked to a 42% lower risk of gastroesophageal reflux
disease (41Trusted Source).

SUMMARYWhile many foods can make your heartburn symptoms worse,

there are plenty of foods that may ease heartburn symptoms. These include
ginger, bananas and melons, veggies, oatmeal, grains and potatoes.

The Bottom Line

Heartburn is a symptom of acid reflux. It affects millions of Americans every
month.

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 if your symptoms improve.

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

You can also try adding foods to your diet that help relieve heartburn, such
as bananas, melons, oatmeal, grains, potatoes, ginger and green veggies.