GERD (Gastroesophageal Reflux Disease) Dietary “Cheat Sheet”
Dietary adjustments to prevent or reduce acid reflux are usually necessary for management of GERD. The basic food groups of whole grains, vegetables, fruits, dairy products and meats can typically be eaten with only a few limitations. It’s important to remember that not all triggers and treatments will affect all people in the same way. When you eat may be as important as what you eat. A particular food that causes reflux when eaten within 3–4 hours of bedtime may be harmless earlier in the day.
The foods and beverages listed below are known to increase stomach acid, relax the lower esophageal sphincter (LES), or irritate the esophagus—all of which can worsen reflux.
Beverages
Avoid:
- Coffee (regular and decaf; both can trigger reflux for some people)
- Espresso drinks
- Black tea, green tea (due to caffeine)
- Energy drinks
- Soda/cola
- Sparkling water (for individuals sensitive to carbonation)
- Alcohol (beer, wine, liquor)
- Citrus juices:
- Orange juice
- Grapefruit juice
- Lemonade
Fruits
Avoid:
- Citrus fruits (orange, grapefruit, lemon, lime)
- Pineapple
- Tomatoes and tomato-based products (often categorized as vegetables but botanically fruits)
Vegetables
Avoid:
- Tomatoes
- Tomato sauce, paste, salsa, marinara
- Raw onions
- Garlic (especially raw; cooked may be tolerated by some)
- Spicy peppers (jalapeños, habaneros, chili peppers)
Meats & Protein Foods
Avoid:
- High-fat or fried meats:
- Bacon
- Sausage
- Hot dogs
- Pepperoni
- Salami
- Fatty cuts of beef
- Fried chicken or fish
- Breaded meats (fried or baked; can increase reflux)
Dairy Products
For some people with GERD, higher-fat dairy can worsen symptoms:
- Whole milk
- Full-fat cheese
- Ice cream
- Cream and half-and-half
- Sour cream
Grains & Snack Foods
Avoid:
- High-fat baked goods:
- Pastries
- Donuts
- Croissants
- Fried snacks:
- Potato chips
- Tortilla chips
- Fries
Sweets & Desserts
Avoid:
- Chocolate (cocoa relaxes the LES)
- Chocolate milk
- Mint chocolate
- Peppermint candies
- High-fat desserts (cake with frosting, rich cookies)
Condiments, Sauces & Spices
Avoid:
- Tomato-based sauces (spaghetti sauce, pizza sauce, salsa)
- Barbecue sauce
- Ketchup
- Mustard (can irritate esophagus)
- Vinegar-heavy dressings (Italian, balsamic vinaigrettes)
- Hot sauces
- Chili powder, cayenne, red pepper flakes
- Mint (peppermint, spearmint)
High-Fat Foods (General)
Avoid:
- Deep-fried foods
- Fast food (burgers, fries, fried chicken sandwiches)
- Heavy cream sauces
- Alfredo sauce
- Extra cheesy dishes
Other Items That Can Trigger GERD
Avoid:
- Mint teas
- Chewing gum (peppermint especially)
- Large meals
- Late-night eating
- Eating lying down or reclining
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.