Acid reflux — that burning sensation behind the breastbone after eating — is extremely common in the UK. The NHS estimates that 1 in 4 adults experience it regularly. When acid reflux occurs frequently, it may be diagnosed as gastro-oesophageal reflux disease (GORD). While medication can help manage symptoms, identifying and reducing your personal food triggers is one of the most effective long-term strategies.
Acid reflux happens when the lower oesophageal sphincter (LOS) — the ring of muscle at the bottom of your oesophagus — relaxes at the wrong time or does not close properly. This allows stomach acid to flow back up into the oesophagus, causing that characteristic burning feeling (heartburn), along with possible regurgitation, a sour taste, or a feeling of food coming back up.
Occasional acid reflux is normal and usually nothing to worry about. GORD (gastro-oesophageal reflux disease) is diagnosed when reflux happens frequently — typically twice a week or more — and begins to affect your quality of life. GORD can cause inflammation of the oesophagus over time, so it is worth managing proactively.
While certain foods can trigger reflux episodes, lifestyle factors — including meal timing, portion size, body weight, and sleep position — are equally important. The most effective approach addresses both diet and habits together.
The table below lists the foods most frequently associated with acid reflux symptoms in the UK, along with how they trigger reflux and how commonly they affect people.
| Food | How It Triggers Reflux | How Common |
|---|---|---|
| Fatty & fried foods | Slow stomach emptying and relax the lower oesophageal sphincter, allowing acid to escape | Very common |
| Chocolate | Contains methylxanthine, which relaxes the LOS; also high in fat and caffeine | Very common |
| Coffee & caffeinated drinks | Caffeine stimulates acid production and relaxes the LOS | Very common |
| Citrus fruits & juices | High acidity directly irritates an already-inflamed oesophagus | Common |
| Tomatoes & tomato sauces | Naturally acidic; concentrated forms (pasta sauce, ketchup) are worse than fresh | Common |
| Alcohol | Relaxes the LOS, increases acid production, and irritates the oesophageal lining | Very common |
| Spicy foods | Capsaicin can irritate the oesophageal lining and slow stomach emptying in some people | Common |
| Peppermint & spearmint | Menthol relaxes the LOS, despite soothing other digestive issues | Moderate |
| Carbonated drinks | CO2 expands the stomach and increases pressure on the LOS | Common |
| Onions (especially raw) | Relax the LOS and may increase acid exposure time in the oesophagus | Moderate |
| Full-fat dairy | High fat content slows digestion and relaxes the LOS; skimmed dairy is often tolerated | Moderate |
| Vinegar & pickled foods | Direct acid irritation of the oesophageal lining | Moderate |
Sources: NHS — Heartburn and acid reflux; NICE Clinical Guideline — Gastro-oesophageal reflux disease
Understanding how different foods trigger reflux helps you make smarter substitutions rather than simply cutting things out. Here are the main trigger categories.
Fried foods, fatty meats, cream, butter, pastries, and cheese. Fat slows stomach emptying and relaxes the LOS — the single most common dietary trigger for reflux.
Citrus fruits, tomatoes, vinegar, and pickled foods. They do not cause reflux directly but irritate an already-inflamed oesophagus, making symptoms feel worse.
Coffee, tea, energy drinks, and chocolate all contain compounds that relax the LOS and stimulate acid production. Decaffeinated versions may be better tolerated.
Wine (especially white), spirits, and beer. Alcohol relaxes the LOS, increases stomach acid production, and directly irritates the oesophageal lining. Even moderate amounts can trigger symptoms.
Chilli, hot sauces, curries, and peppermint. Capsaicin irritates the oesophagus while menthol in mint relaxes the LOS — an ironic problem for a herb often associated with digestion.
Fizzy water, soft drinks, beer, and sparkling wine. The carbon dioxide gas expands the stomach and increases pressure on the LOS, pushing acid upwards.
Food triggers do not act in isolation. NICE guidelines highlight several lifestyle factors that are just as important as what you eat — and sometimes more so.
Managing acid reflux does not mean eating bland food forever. Many of the most common triggers have satisfying alternatives that are much less likely to cause problems.
| Instead of... | Try... | Why It Helps |
|---|---|---|
| Fried chicken or chips | Baked, grilled, or air-fried options | Drastically reduces fat content while keeping flavour |
| Coffee | Low-acid coffee or herbal teas (chamomile, ginger) | Less caffeine and lower acidity; ginger may actively soothe |
| Tomato-based pasta sauce | Pesto, olive oil and herb, or roasted vegetable sauce | Removes the acidity while keeping pasta interesting |
| Orange juice | Apple juice (not from concentrate) or water with cucumber | Much lower acidity than citrus juices |
| Chocolate dessert | Banana, melon, or oat-based puddings | Avoids methylxanthine and fat; bananas are naturally alkaline |
| White wine or spirits | Non-alcoholic alternatives or lighter red wine (smaller glass) | Reduces alcohol and acid exposure; non-alcoholic options eliminate the trigger entirely |
| Spicy curry | Herb-based dishes with cumin, coriander, or turmeric | Flavourful without the capsaicin irritation |
| Full-fat cheese | Reduced-fat cheese or small portions of hard cheese | Less fat means faster digestion and less LOS relaxation |
You do not need to overhaul your entire diet at once. Trying one or two swaps per week is more sustainable and makes it easier to identify which changes actually make a difference to your symptoms.
Processed foods can contain ingredients that worsen acid reflux, even when the food itself seems "safe." Watch out for these common additives in UK supermarket products:
The NHS recommends keeping a food and symptom diary to identify your personal acid reflux triggers. Here is why tracking is particularly effective for reflux:
A detailed diary is also invaluable if you need to see your GP. It provides concrete evidence of your patterns rather than a vague description of "everything gives me heartburn."
While occasional acid reflux is very common and usually manageable with dietary changes, the NHS advises seeing your GP if you experience:
Your GP can assess whether you have GORD and may recommend prescription medication such as proton pump inhibitors (PPIs), or refer you for further investigation if needed. Early assessment is always worthwhile if symptoms are persistent or worsening.
NutraSafe makes it easy to log meals, scan ingredients, track symptoms, and spot the patterns behind your acid reflux — giving you the data you need to make real changes and feel better.
Download Free on the App StoreCommon acid reflux triggers include fatty and fried foods, citrus fruits and juices, chocolate, coffee and caffeinated drinks, alcohol (especially white wine and spirits), tomato-based sauces, spicy foods, peppermint, and carbonated drinks. However, triggers vary between individuals — what causes heartburn for one person may be perfectly fine for another. The NHS recommends keeping a food diary to identify your personal triggers rather than eliminating everything at once.
Acid reflux is when stomach acid flows back up into the oesophagus, causing heartburn. Gastro-oesophageal reflux disease (GORD) is the diagnosis given when acid reflux happens frequently — typically twice a week or more — and begins to affect quality of life. GORD may require medication (such as proton pump inhibitors) and dietary management under GP guidance, whereas occasional reflux can usually be managed with lifestyle changes alone.
Yes, eating within 2-3 hours of lying down is one of the most well-established triggers for acid reflux. When you lie flat, gravity no longer helps keep stomach acid in the stomach, making it much easier for acid to escape into the oesophagus. NICE guidelines recommend leaving at least 3 hours between your last meal and bedtime, and elevating the head of your bed by 10-15cm if night-time reflux is a problem.
For mild, occasional acid reflux, dietary and lifestyle changes are often sufficient. The NHS recommends identifying trigger foods, eating smaller meals, not eating late at night, maintaining a healthy weight, and avoiding tight clothing. For persistent GORD, your GP may also recommend medication such as proton pump inhibitors (PPIs) alongside dietary changes. The most effective approach usually combines both.
See your GP if you experience heartburn on most days for 3 weeks or more, difficulty swallowing, persistent vomiting, unexplained weight loss, food getting stuck in your throat, or if over-the-counter antacids are not helping. These symptoms could indicate GORD or other conditions that require medical investigation. Early assessment is always worthwhile if symptoms are persistent or worsening.
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Last updated: February 2026