Common Kitchen Staples That Trigger Acid Reflux Unexpectedly

19. Canned Soups: The Stealthy Sodium Storm

Canned soups often hide a triple threat for reflux sufferers: excessive sodium, acidic tomato bases, and hidden fat. The high salt content can cause fluid retention and bloating, increasing stomach pressure and encouraging acid to escape upward. Meanwhile, many popular varieties are tomato-based or thickened with cream—both known reflux triggers. Even “healthy” or low-calorie options can wreak havoc if they rely on concentrated flavor enhancers. When cravings hit, opt for homemade broth-based soups with gentle ingredients like rice, carrots, and zucchini. Your gut will thank you—and your chest won’t burn halfway through dinner.

20. Dried Fruit: The Portable Problem

Dried fruits like apricots, raisins, and cranberries seem like a smart snack—portable, fiber-rich, and naturally sweet. But they’re also highly concentrated in sugars and acids, which can ferment in the stomach and contribute to gas, bloating, and reflux. Many are also treated with sulfites or preservatives that can irritate a sensitive gut. What’s worse: they’re often eaten in handfuls, making it easy to overdo. If dried fruit is a regular part of your trail mix or oatmeal routine, consider switching to small portions of fresh fruit with lower acidity—like melon or pear—for a more reflux-friendly choice.