Foods that give you heartburn

Common triggers include fried or greasy meals, chilli and other spicy foods, tomatoes, citrus, chocolate, peppermint, coffee, and fizzy drinks. Alcohol can also worsen symptoms for some people. These foods do not affect everyone in the same way. A heavy meal, eating quickly, or lying down soon after eating may contribute even when the food itself is not a usual trigger. Recurrent heartburn can be associated with acid reflux, gastritis, a hiatus hernia, or other conditions.

Write down meals, drinks, portion sizes, timing, and symptoms rather than relying on memory. Once a pattern appears, reduce one suspected trigger for a short period and observe whether symptoms change. Choose smaller meals, eat slowly, and keep upright after eating. Avoid late heavy meals and consider gentler cooking methods such as steaming or baking. Do not cut out broad food groups without a reason; preserving variety supports a balanced diet.

Speak with a clinician when heartburn is frequent, worsening, affecting sleep, or limiting what you can eat. Get urgent help for chest pain or tightness with breathlessness, sweating, faintness, or pain moving to the arm or jaw. Difficulty swallowing, blood in vomit, black stools, persistent vomiting, or unexplained weight loss should be assessed promptly.

Which of my foods or medicines might be contributing? Could my symptoms indicate acid reflux, gastritis, or another problem? What treatment options are suitable for me?