Common Kitchen Staples That Trigger Acid Reflux Unexpectedly

13. Nut Butters: The Sneaky Spread

Nut butters like peanut and almond butter may seem like a healthy choice, but their dense fat content can slow digestion and trigger acid reflux in some people. They’re often consumed in large spoonfuls or thick spreads, which only adds to the digestive strain. Peanut butter, in particular, can be problematic for those sensitive to legumes or prone to sluggish digestion. If you’re noticing symptoms after your favorite toast topping, try switching to lower-fat alternatives like powdered peanut butter or even mashed banana for a gentler, reflux-friendly option.

14. Raw Onions: The Cold Offender

While cooked onions are already known irritants, raw onions pack an even stronger punch when it comes to triggering reflux. Raw onions contain fermentable fibers and sulfur compounds that can cause bloating and increased pressure in the stomach—prime conditions for acid to creep upward. They also tend to linger in the system, extending the window for discomfort. Try sautéing your onions or replacing them with less intense alternatives like chives or fennel if you still want that savory crunch without the acidic backlash.