Common Foods That Could Be Worsening Your Acid Reflux

23. Nutmeg & Cinnamon: Warming Spices That Could Backfire

Spices like nutmeg and cinnamon are commonly used in warm, comforting dishes, but for some people, they can be unexpected triggers for acid reflux. While both spices are known for their digestive and anti-inflammatory benefits, they can also stimulate acid production, especially when consumed in large amounts or combined with acidic foods like coffee or citrus. Cinnamon, in particular, increases stomach acid secretion, which can lead to irritation in those who already suffer from reflux. Nutmeg, on the other hand, contains myristicin, a compound that can cause mild digestive irritation and nausea when consumed in high quantities. Swap it with: Instead of cinnamon and nutmeg, try ginger or cardamom, both of which have soothing properties that aid digestion rather than irritate it. Ginger, in particular, has natural anti-inflammatory effects that can help calm an irritated digestive tract, while cardamom has a mildly sweet and warming taste without triggering reflux. If you love cinnamon in your oatmeal or smoothies, consider using Ceylon cinnamon (also called "true cinnamon"), which has a milder, less irritating effect than cassia cinnamon, the more common variety.

24. Protein Bars: Energy at a Digestive Cost

Protein bars are often seen as a quick and nutritious snack, but many contain hidden ingredients that can make acid reflux worse. Many commercial protein bars are loaded with artificial sweeteners, sugar alcohols (like sorbitol, erythritol, or sucralose), and preservatives, all of which can disrupt digestion, cause bloating, and increase stomach acid production. Some sugar alcohols are fermentable, meaning they produce gas and bloating, which can create pressure in the stomach and force acid back into the esophagus. Swap it with: Instead of reaching for processed protein bars, try a handful of almonds and a banana, which provide natural protein, fiber, and healthy fats to keep you full without triggering reflux. If you need a grab-and-go snack, homemade oat and nut butter energy bites are a great alternative. Simply mix oats, almond butter, flaxseeds, and a touch of honey, roll them into small balls, and store them in the fridge. They offer sustained energy without the artificial additives and excess sugar found in many commercial protein bars.