Common Foods That Could Be Worsening Your Acid Reflux

27. Soy Sauce & Miso: Fermented, Salty, and Acidic

Soy-based products like soy sauce and miso are common ingredients in Asian cuisine, but they can be surprisingly problematic for acid reflux sufferers. Soy sauce is highly acidic and packed with sodium, which can cause water retention and bloating, increasing the likelihood of reflux. It also contains fermented soybeans, which can stimulate stomach acid production, making symptoms worse. Miso, while packed with beneficial probiotics, also has a high salt content and is fermented, making it potentially irritating for those with a sensitive digestive system. Some miso soups contain added MSG (monosodium glutamate), which has been linked to acid reflux and digestive discomfort in some individuals. ✅ Swap it with: A great alternative is tamari, a gluten-free soy sauce that is often lower in sodium than traditional soy sauce. If you're looking for a completely soy-free option, coconut aminos offer a similar umami flavor but with less acidity and significantly less sodium. When eating miso soup, opt for homemade versions where you can control the salt levels and avoid MSG.

28. Pickles & Pickled Foods: A Tangy Troublemaker

Pickles, kimchi, sauerkraut, and other pickled foods may be beloved for their tangy flavor and probiotic benefits, but they can spell disaster for acid reflux sufferers. The primary issue? High acidity and excessive sodium. Pickled foods are fermented in vinegar or brine, both of which are highly acidic and can irritate the already sensitive esophagus, triggering heartburn and acid reflux. The fermentation process increases the food’s natural acidity, making it even harder on the stomach lining. Additionally, the high salt content in pickled foods can cause water retention and bloating, putting more pressure on the stomach and lower esophageal sphincter (LES)—the muscle that prevents stomach acid from traveling upward. When the LES is compromised, acid is more likely to escape into the esophagus, leading to that burning sensation commonly associated with reflux. Swap it with: Opt for lightly fermented, low-acid options like fresh yogurt with live probiotics, which support digestion without the acidity of vinegar-based fermentation. If you crave the crunch of pickles, try sliced cucumbers with a sprinkle of salt and dill, or lightly steam cabbage instead of fermenting it into sauerkraut. Another option is fermented coconut yogurt, which provides probiotics but is less acidic than traditional fermented vegetables.