Common Kitchen Staples That Trigger Acid Reflux Unexpectedly

53. Raw Kiwi Fruit: The Proteolytic Enzyme Sting

Kiwi fruit can be a surprising trigger because it combines a moderate level of citric acid with a potent enzyme called actinidin. Actinidin is a proteolytic enzyme (it breaks down protein) that, while aiding digestion, can mildly irritate the sensitive protein lining of the esophagus as it travels down. This creates a sensation similar to mild heartburn or a sore throat, even if stomach acid hasn't fully refluxed. When the esophagus is already tender from previous acid exposure, the enzyme exacerbates the discomfort. Eating raw kiwi on an empty stomach maximizes this effect. If you suspect kiwi is a trigger, try opting for cooked fruit instead, as heat deactivates the enzyme.

54. Bone Broth: The High-Glutamate Acid Enhancer

Bone broth is often celebrated as a soothing, gut-healing superfood, but for certain reflux sufferers, it can be a significant, unexpected trigger. The long simmering process extracts high amounts of glutamate, an amino acid that, while beneficial for gut lining repair, can act as a potent gastric acid secretagogue—meaning it directly stimulates the stomach lining to produce more hydrochloric acid (HCl). This sudden spike in acid production, especially when the broth is consumed alone on an empty stomach, can easily overwhelm the lower esophageal sphincter. The intense heat at which broth is often consumed further exacerbates the problem by thermally relaxing the sphincter. If you drink broth, try consuming it lukewarm and as part of a meal, not as a standalone beverage.