Common Foods That Could Be Worsening Your Acid Reflux

33. Raw Onions: Sharper Than You Think

Cooked onions might be tolerable for some, but raw onions are a frequent offender for acid reflux sufferers. Their high sulfur content and pungent compounds can cause gas, bloating, and significant relaxation of the esophageal sphincter. This combo often leads to belching, which can bring acid up along with it. If you enjoy onion flavor, try sautéed shallots or leeks, which are milder and easier to digest while still adding depth to your dishes.

34. Pesto Sauce: A Hidden Fat Bomb

Pesto may seem healthy—packed with basil, garlic, and pine nuts—but it's often loaded with oil and cheese, making it high in fat. This combination can trigger reflux, especially when tossed with pasta or spread onto bread. Try making a lighter version using steamed spinach or kale blended with a bit of lemon juice, olive oil, and sunflower seeds. You’ll still get the rich flavor without the greasy aftershock.