The #1 Food to Limit to Reduce Your Risk of Acid Reflux

Acid reflux is when the contents in your stomach (like partially digested food and acids) reverse direction and make their way back up your esophagus and into your throat. This can lead to abdominal pain, burping, a sour taste, nausea and chest pain. Over time, frequent reflux can erode the esophagus, impacting your quality of life.

While triggers vary from person to person, there’s one common culprit that dietitians agree can exacerbate symptoms: fried foods. Here’s what you need to know about why fried foods top the list of reflux triggers and the swaps that can help you feel better.

Why Fried Foods Are the #1 Food to Limit for Acid Reflux

There are many strategies for managing acid reflux, and making changes to your diet is usually the best place to start. 

“Fried foods are high in fat, which can relax the lower esophageal sphincter and delay stomach emptying, two key contributors to acid reflux,” says Samantha DeVito, M.S., RD, CDN. This combination makes it easier for stomach acid to creep back up into the esophagus, leading to that familiar burning sensation. “Reducing high-fat meals has been shown to improve reflux symptoms, so avoiding fried foods can help,” DeVito adds.

Registered dietitian Lisa Andrews, M.Ed., RD, LD, agrees. “Fried foods may increase stomach acid production, a trigger for acid reflux.” When food remains in the stomach for an extended period, like after consuming a high-fat meal, the body may produce more stomach acid to help with digestion, which can cause heartburn. 

Andrews notes that fried foods also tend to be higher in calories, which can contribute to weight gain over time, a known risk factor for reflux. Studies show that excess weight, especially around the abdomen, can increase pressure on the stomach and weaken the lower esophageal sphincter, increasing the risk of developing GERD (gastroesophageal reflux disease or chronic acid reflux).

For those seeking relief from acid reflux, cutting back on fried foods is a helpful first step. 

What to Eat Instead

Some foods are well-known for causing reflux, but individual triggers can vary, says Michael Schopis, M.D., a gastroenterologist with Manhattan Gastroenterology. His advice: Track your eating habits to pinpoint reflux triggers and cut back on those specific foods. Here are some foods that are generally beneficial for individuals who suffer from reflux. 

Lean Proteins

Instead of fried foods, opt for those that are lower in fat, such as grilled chicken and baked fish. These are less likely to trigger reflux compared to other options that are high in saturated fat. “Grilled chicken, fish or plant-based proteins like lentils are lower in fat and easier on the digestive system,” says DeVito. Skinless chicken breasts, in particular, are an excellent source of lean protein. 

“Baked, broiled or grilled lean meats are better than high-fat or fried foods because they are easier to digest and may also support a healthy weight,” explains Andrews. You can also try air-frying proteins with little to no oil. This may or may not trigger reflux symptoms depending on the food.

Whole Grains

Instead of refined grains or foods high in added sugar, which may worsen reflux, consider choosing fiber-rich whole grains, such as oatmeal, brown rice, quinoa, whole-wheat pasta and whole-grain bread.

Fiber supports healthy digestion and may help with acid reflux. High-fiber foods are generally neutral in acidity and can help absorb excess stomach acid, which may help reduce symptoms. A diet high in fiber, which includes whole grains and other complex carbohydrates, has been shown to improve lower esophageal sphincter pressure, a factor that can contribute to GERD.

Legumes

Legumes (beans, lentils and chickpeas) are protein-rich meat alternatives that are low in fat. “These foods are less likely to trigger reflux and still provide satisfying, nutrient-rich meals,” DeVito says. Packed with iron and fiber, legumes help keep you full and satisfied while also helping to alleviate reflux. 

While they are a nutritious addition to a reflux-friendly diet, be mindful of how they are prepared. Recipes that call for heavy spices and cream, or tomato-based sauces, could be irritating. Instead, look for dishes that use milder seasonings and herbs. 

Cooked Vegetables

Adding more vegetables to your day can help prevent those uncomfortable reflux symptoms you’re looking to avoid. Cooking vegetables makes them easier to digest and potentially decreases their acidity, especially when compared to raw vegetables. Cooking also helps soften the fibers in vegetables, making them less likely to cause gas and bloating, which can worsen acid reflux.

While veggies are a good choice, how they’re prepared makes a difference. Dishes loaded with butter, cheese or spicy sauces may aggravate reflux symptoms. Instead, opt for steamed, roasted or sautéed vegetables seasoned with olive oil and mild herbs like basil or parsley.

Other Things You Can Do to Prevent Acid Reflux

• Eat smaller, more frequent meals. Eating small portions four to six times per day can be beneficial for individuals with GERD. This will prevent you from becoming too hungry or overly full, both of which can cause heartburn.
• Avoid lying down for two to three hours after eating. Give your body time to digest your food so it doesn’t travel back up into the esophagus. “Consider elevating the head of your bed to prevent nighttime symptoms,” says DeVito. 
• Skip carbonated beverages and soda. “These may promote the ‘bubbling up’ of acid in the esophagus,” says Andrews. Instead, stay hydrated with water to support proper digestion and reduce constipation.
• Stay physically active. Aim for at least 150 minutes of moderate-intensity exercise per week to support digestion and promote a healthy body weight, as research suggests that this may reduce the risk of developing GERD by 72%.

Our Expert Take

It’s totally normal to experience acid reflux (aka heartburn) from time to time. While occasional heartburn is harmless, chronic reflux can lead to gastroesophageal reflux disease (GERD). If your symptoms are more frequent, avoiding fried foods—among other things—can reduce your risk of acid reflux. Instead, opt for leaner proteins that are baked or grilled, and incorporate whole, nutrient-dense foods that are rich in fiber. Other strategies that may be helpful include eating smaller, more frequent meals, sitting upright for two to three hours after eating, and exercising consistently.