15 Foods You Think Are Healthy That Might Be Worsening Your Acid Reflux

3. Peppermint and Mint: Soothing Herb, Surprising Trigger

Peppermint may be the first flavor you think of when looking for digestive comfort, but the science behind it is a bit more complex. While peppermint can help soothe muscle spasms and ease bloating for some, it can paradoxically provoke acid reflux for others. The essential oils in peppermint, whether found in herbal tea, candies, or fresh mint leaves, have a relaxing effect—unfortunately, they may also relax the LES, allowing stomach acid to sneak up into the esophagus. That means the after-dinner mint or even your midday peppermint tea might actually make you feel worse if heartburn is your frequent companion. If you miss the ritual of a calming herbal tea, consider alternatives like chamomile or ginger (which, for some, soothes reflux). As always, individual tolerance matters most, so gentle experimentation—guided by how you feel—can guide you to better choices.

4. Onions: A Staple With a Downside

Onions make their way into countless healthy recipes, celebrated for their unique flavor and antioxidants. But raw onions, in particular, can be a sneaky contributor to acid reflux. They’re high in fermentable fiber, which can encourage the development of gas and put pressure on the LES, potentially leading to increased episodes of heartburn or bloating. Cooked onions are often better tolerated—the cooking process breaks down some of the compounds responsible for discomfort. If onions are a must-have in your cooking, try sautéing or roasting them to mellow their effect. You might also lean on mild, aromatic herbs to provide flavor depth without the digestive backlash. Those with a sensitive gut often find that tweaking how a food is prepared, rather than eliminating it, can open the door to more enjoyable eating.