Some foods such as onions, beer, pepper or coffee can cause heartburn, reflux or burning. This happens due to the presence of some substances, such as caffeine and alcohol, which irritate the stomach, causing gastric contents to return to the esophagus.
However, the foods that cause these symptoms may vary from person to person, and you should always seek guidance from a nutritionist to identify which foods cause discomfort. In general, having a healthy and balanced diet helps prevent and improve discomfort. See how to follow a diet to alleviate reflux.
When heartburn and burning symptoms are very frequent, it is important to consult a gastroenterologist who will evaluate the symptoms presented and recommend the most appropriate treatment, which may include the use of medicines that reduce the production of gastric acid.
Main foods
The main foods that can cause heartburn, reflux and burning are:
1. Café
Coffee can worsen reflux symptoms as it is rich in caffeine, a substance that irritates the stomach lining and increases the relaxation of the esophageal sphincter, which is the muscle that keeps the lower part of the esophagus closed, preventing food from returning and gastric acid into the esophagus.
Other drinks that contain caffeine and should be avoided are black tea, green tea and mate tea, for example. Check out other foods that contain caffeine.
2. Beer
The alcohol present in beer causes irritation to the lining of the esophagus and stomach, in addition to relaxing the esophageal sphincter, causing symptoms of heartburn and burning.
Additionally, other alcoholic beverages, such as wine, whiskey and vodka, also stimulate the production of acid in the stomach, increasing the risk of heartburn.
3. Chocolate
Chocolate, especially white and milk, is rich in fats, meaning it digests more slowly, delaying gastric emptying and increasing the production of acid in the stomach.
In addition, chocolate also contains caffeine, which irritates the stomach lining, and theobromine, a substance that stimulates the production of serotonin in the body, a hormone that increases the relaxation of the esophageal sphincter, causing or worsening reflux symptoms.
4. Citrus fruits
Citrus fruits, such as orange, pineapple, passion fruit, kiwi and acerola, are rich in acids that can increase stomach acidity and relax the esophageal sphincter, worsening heartburn and burning symptoms in some people.
5. Peanuts
Despite being very healthy, peanuts are a nut rich in fats, which increases their digestion time in the stomach, stimulating the production of gastric acids and can, therefore, cause or worsen the symptoms of reflux and heartburn, especially if consumed in large quantities.
6. Onion
Onions, especially in raw form, cause relaxation of the esophageal sphincter and can irritate the stomach of some people, causing heartburn and burning, which can also affect the throat and chest.
7. Avocado
Because it is rich in fats, avocado is a food that takes longer to be digested in the stomach, increasing the production of gastric acids and can therefore cause symptoms such as burning and heartburn in some people, especially when consumed in large quantities.
8. Peppers
Peppers such as cayenne, black or black pepper contain capsaicin, a component that causes an increase in the production of acid in the stomach, leading to symptoms of reflux, heartburn, burning or stomach pain.
9. Ice cream
Ice cream is a food rich in fats, which increase the time it takes for food to be digested in the stomach, causing or worsening the symptoms of reflux and heartburn.
Furthermore, ice cream is rich in sugar, a type of simple carbohydrate that reduces the contraction of the esophageal sphincter, facilitating the passage of stomach acid into the esophagus and causing reflux.
10. Tomato
Tomatoes and foods made from this vegetable, such as tomato sauce, tomato juice, or ketchup, contain a high level of malic and citric acid, substances that irritate the stomach lining and can cause heartburn, burning or reflux in some people.
11. French fries
As it is a food rich in fat, French fries stimulate the production of acid in the stomach and the release of the hormone cholecystokinin, which increases the relaxation of the esophageal sphincter. This causes stomach acid to return to the esophagus and cause reflux, heartburn, burning, as well as poor digestion and a bloated belly.
In addition to French fries, other fried foods that also cause heartburn and burning are pastries, coxinha and breaded foods in general.
12. Soda
Soda contains chemical substances such as citric acid and phosphoric acid, which increase stomach acidity, worsening or causing symptoms of heartburn, reflux or a burning sensation.
In addition, carbon dioxide, which produces the fizz of soda, also increases pressure in the lower part of the esophageal sphincter, causing acids to reflux from the stomach into the esophagus.
13. Bacon
Bacon causes symptoms such as heartburn and burning sensation, because it is a food rich in fat, which is why it is digested more slowly in the stomach and stimulates the production of acid in the stomach.
14. Mint and peppermint
Mint and peppermint, when consumed daily or in large quantities, can cause irritation of the esophageal mucosa, increasing gastroesophageal reflux and the burning sensation.
15. Coco
Because it contains a high fat content, coconut is a food that stimulates the production of gastric acid and therefore can cause symptoms such as heartburn, burning and reflux, especially when consumed in large quantities.
16. Sugar
Sugar is a type of simple carbohydrate that promotes relaxation of the esophageal sphincter, facilitating the passage of stomach acid into the esophagus and thus causing reflux and burning. Discover other foods rich in simple carbohydrates.
17. Leite integral
Whole milk is rich in fats that increase digestion time, favoring the production of acids in the stomach and causing burning and heartburn in some people.
18. Garlic
Garlic can irritate the stomach lining and stimulate relaxation of the lower esophageal sphincter, causing reflux, heartburn and burning in some people.
19. Sparkling water
Sparkling water can cause heartburn and reflux, because it contains carbon dioxide, which is a chemical substance that increases the pressure of the esophageal sphincter, therefore stimulating the return of stomach acids to the esophagus.
20. Yellow cheeses
As they are foods rich in fat, fatty cheeses such as gouda, gorgonzola, cheddar and parmesan take longer to be digested, increasing the production of acids in the stomach and causing heartburn and burning sensation.
What to eat for heartburn, reflux and burning
Some foods recommended for heartburn, reflux and burning are:
- Vegetables, such as broccoli, lettuce, carrots, arugula, zucchini, beetroot and chayote;
- Fruits, such as banana, apple, pear, grape, mango, papaya, watermelon and melon;
- lean proteins, such as chicken, egg, fish, tofu and turkey;
- Legumes, such as beans, lentils, chickpeas and soybeans;
- Low-fat dairy products, such as skimmed milk, skimmed yogurt and white cheeses;
- Tubers, such as sweet potatoes, potatoes, yams and yams;
- Drinks, such as water, caffeine-free teas and decaffeinated coffee;
- natural herbs, such as oregano, basil, rosemary and thyme.
Furthermore, it is also important to always prepare food cooked, grilled or roasted, reducing fat intake and preventing reflux. See how to follow a reflux diet.
