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

5. Garlic: Heart Health vs. Heartburn

Garlic is famous for supporting cardiovascular health and bolstering the immune system. But for people prone to acidic discomfort, garlic—especially in its raw state—may be more foe than friend. The compounds in garlic can trigger the same relaxation of the LES as onions, and sometimes bring extra digestive symptoms like gas and bloating. That doesn’t mean garlic must disappear from your favorite recipes. Try using it in cooked rather than raw form, as heat can temper its impact on your esophagus. If you’re still experiencing symptoms, cut back the quantity or explore garlic-infused oils for lower potency. The key here is gentle awareness—find the balance that brings you the most flavor with the least discomfort, and celebrate every delicious solution.

6. Spicy Peppers: Spice With a Price

Chili peppers and other spicy foods are often touted for their metabolism-boosting and antioxidant perks. Capsaicin, the chemical responsible for their heat, can actually offer pain relief and digestive support in some, but it’s also a known trigger for heartburn. The heat increases acid production and can irritate the lining of an already sensitive esophagus, thereby sparking that unmistakable burn. If you’re not ready to banish spice from your life, gentler alternatives like sweet bell peppers or the use of mild herbs (think basil or parsley) can inject flavor without risking discomfort. Everyone’s spicy tolerance is a bit different, so small adjustments—like skimping on fresh jalapeños or removing spicy seeds—can help you savor your favorite foods with more peace of mind.