Reflux

Reflux — sometimes called heartburn or GERD when chronic — happens when stomach acid moves up into the esophagus, where it irritates the lining and produces a burning sensation. Diet is one of the more actionable contributors: certain foods can relax the lower esophageal sphincter (the valve between stomach and esophagus), others can increase acid production, and some directly irritate an already-inflamed esophagus.

Personal triggers vary considerably. Some people react strongly to caffeine and chocolate, others to citrus and tomato, others to alcohol and fatty foods. A reflux food diary tracking timing of meals, foods eaten, and symptom onset over a few weeks can help reveal individual patterns.

Common food triggers

Coffee and caffeine can relax the esophageal sphincter and increase acid. Alcohol, especially wine and spirits, has a similar effect. Chocolate contains methylxanthines that relax the sphincter. Citrus and tomato are highly acidic. Spicy foods (capsaicin) directly irritate an inflamed esophagus. Fatty and fried foods slow gastric emptying and prolong acid exposure. Mint, often used to soothe digestion, paradoxically relaxes the sphincter and worsens reflux in many people.

When to investigate further

Frequent heartburn (more than twice a week), difficulty swallowing, weight loss, vomiting, or a chronic cough should be evaluated by a clinician. Chronic untreated reflux can damage the esophagus over time. Lifestyle changes — smaller meals, not eating within 3 hours of bedtime, elevating the head of the bed, weight management — are foundational and often more effective than diet alone.