If you get acid reflux, you'll know the feeling. A burning in your chest, a sour taste at the back of your throat, sometimes bloating or feeling sick.1 Acid reflux treatments can help, but what you eat is often the easiest place to start.
Some foods that cause acid reflux are well-known triggers, and cutting back on them can make a real difference. That's especially true at Christmas, when rich dinners, chocolate tins and a few extra drinks all land in the same week.
This guide covers the usual suspects, why they cause trouble, what to eat instead, and how to get through the festive season without spending it clutching your chest.
Triggers vary from person to person. Use the foods below as a starting point for spotting your own, not a list you have to cut out completely.
What causes acid reflux?
At the bottom of your food pipe (oesophagus) there's a ring of muscle that acts like a valve. It's called the lower oesophageal sphincter. Normally it opens to let food into your stomach, then closes tight.
If that muscle relaxes when it shouldn't, stomach acid can travel back up into your food pipe. That's acid reflux, and the burning feeling it causes is heartburn.
As well as certain foods and drinks, common causes include being overweight, smoking, pregnancy, stress and anxiety, and some medicines.1
Which foods cause acid reflux?
Everyone's triggers are a little different. Experts recommend working out which foods set off your own symptoms, rather than cutting out a long list of foods for the sake of it.2 A simple food and symptom diary for a couple of weeks can help.
That said, some foods come up again and again.
Fatty foods
Fried food, takeaways and rich, creamy meals are common culprits.1 At Christmas, think pigs in blankets, roast potatoes done in goose fat and the after-dinner cheeseboard. Research suggests fat can make the valve at the bottom of your food pipe relax more often, making it easier for acid to escape.3
Fatty meals also take longer to digest. The longer food sits in your stomach, the more chance there is for reflux.
Spicy foods
Spicy food is one of the most commonly reported triggers.1 If your food pipe is already irritated by acid, chilli and other hot spices can make that burning feel worse. Yes, that includes the Boxing Day curry.
Chocolate
Sorry, chocolate lovers. In one study, people with reflux had more acid in their food pipe after eating chocolate.4 Chocolate contains fat, caffeine and a related substance called theobromine, which may all play a part.
When the tin of chocolates is doing the rounds, a couple at a time is likely to go down easier than a handful every hour.
Alcohol
Alcohol is a well-known trigger for many people.1 Mulled wine, fizz and a festive nightcap all count. Studies have linked drinking alcohol with reflux, although the results aren't completely consistent.5 If you notice symptoms after a drink, cutting down is worth a try.
Coffee
Coffee is on most trigger lists, and plenty of people find it sets them off.1 But the evidence is mixed. A large review of studies found no clear link between coffee and reflux overall.6
So there's no need to give it up on principle. If coffee makes your symptoms worse, though, cut back or switch to decaf and see if it helps.
Onions
Some people find onions, especially raw ones, bring on their symptoms. They also turn up in lots of festive staples, from stuffing to chutney on the cheeseboard. If you suspect they're a trigger, try leaving them out for a while or cooking them well.
Is milk good for acid reflux?
It's a popular remedy, and a glass of cold milk might feel soothing for a moment. But there's no good evidence that milk helps acid reflux.
Whole milk is also high in fat, which is a known trigger.3 If you like milk, a lower-fat option such as semi-skimmed or skimmed may sit better with you.
You don't have to give up everything at once. Cut back on one suspected trigger at a time and you'll soon see what actually makes a difference.
Which foods help acid reflux?
No food will cure acid reflux. But many people find plainer, lower-fat meals much easier to cope with. Good options to try include:
- Lean protein - chicken, turkey and fish, grilled, baked or steamed rather than fried.
- Vegetables - green beans, broccoli, asparagus, leafy greens and root veg.
- Non-citrus fruit - bananas and melon tend to be gentler than oranges or grapefruit.
- Oats and wholegrains - porridge, wholemeal bread and brown rice.
Cooking style matters as much as the ingredients. A lightly seasoned, grilled dish is far less likely to cause trouble than a deep-fried, heavily spiced one.
Good news if you're hosting: plain roast turkey breast and a plate of veg fit right in. It's usually the extras, like pigs in blankets, rich gravy and creamy sauces, that pile on the fat.
How to enjoy Christmas with acid reflux
You don't need to skip the festive food. A few small tweaks can make a big difference to how you feel afterwards.
- Start with a smaller plate - you can always go back for more. Big meals are a common trigger, so a moderate first helping is kinder to your stomach.1
- Stay upright after dinner - the post-dinner sofa slump is tempting, but lying down soon after a big meal makes reflux more likely.2 Sit up, or go for a gentle walk.
- Pace the drinks - alternating alcoholic drinks with water or a soft drink means you'll drink less overall.
- Watch the late-night snacking - leaving 3 to 4 hours between your last bite and bed can help with night-time symptoms.1 That includes the midnight turkey sandwich.
- Stock up early - pharmacy opening hours are often shorter over the bank holidays, so keep antacids in the cupboard before the big day.
Christmas dinner isn't the enemy. Smaller portions, staying upright afterwards and pacing your drinks let you enjoy it without paying for it later.
How else can you reduce acid reflux?
Food is only one part of the picture. These changes can help too:1,2
- eat smaller meals, more often, rather than a few big ones
- avoid eating in the 3 to 4 hours before bed
- raise the head end of your bed by 10 to 20cm, so your chest and head are above your waist
- lose weight if you're overweight
- stop smoking
- find ways to relax, as stress can make symptoms worse
If lifestyle changes aren't enough, a pharmacist can help. Antacids work quickly to ease symptoms. Medicines called proton pump inhibitors, such as omeprazole, reduce the amount of acid your stomach makes.7
Night-time symptoms? A lighter, earlier dinner and raising the head of your bed are two of the simplest changes to try first.
When should you see a GP?
Acid reflux is common and usually manageable. A flare after a big festive blowout usually settles once your routine is back to normal. But it's worth getting checked if something doesn't feel right.
See a GP if:1
- lifestyle changes and pharmacy medicines aren't helping
- you have heartburn most days for 3 weeks or more
- you have other symptoms, like food getting stuck in your throat, being sick often, or losing weight without trying
Trouble swallowing, losing weight without trying or being sick a lot are reasons to see a GP, not just to try another remedy.
Frequently asked questions
How do I stop acid reflux at night?
Try having your evening meal earlier, so you’re not eating in the 3 to 4 hours before bed. Raising the head end of your bed by 10 to 20cm can also help, as it keeps your chest above your stomach. Cutting back on rich, fatty or spicy dinners and alcohol in the evening may help too.
How can I stop acid reflux fast?
An antacid from a pharmacy is usually the quickest way to ease heartburn, as it neutralises stomach acid. Staying upright after eating rather than lying down can also help. If you need antacids often, speak to a pharmacist about longer-term options, or see a GP if your symptoms keep coming back.
Is oat milk good for acid reflux?
There isn’t much research on oat milk and reflux specifically. Unsweetened oat milk is naturally lower in fat than whole cow’s milk, and fat is a known trigger, so some people find it easier to drink. The best approach is to try it and see how your body responds, keeping a note of any symptoms.
Can acid reflux make you feel sick?
Yes. As well as heartburn and a sour taste in your mouth, acid reflux can cause bloating and make you feel sick. Eating smaller meals and avoiding your trigger foods can help. If you’re being sick often, or you have other symptoms like losing weight without trying, see a GP.
Does losing weight help acid reflux?
For many people, yes. Carrying extra weight, especially around your middle, puts pressure on your stomach and makes it easier for acid to escape upwards. Losing weight if you’re overweight is one of the lifestyle changes recommended to ease reflux. Even small changes to your diet and activity levels can be a good start.
References
- NHS. Heartburn and acid reflux. NHS website; 2026. nhs.uk
- Katz PO, Dunbar KB, Schnoll-Sussman FH, et al. ACG Clinical Guideline for the Diagnosis and Management of Gastroesophageal Reflux Disease. American Journal of Gastroenterology. 2022;117(1):27-56. doi:10.14309/ajg.0000000000001538
- Holloway RH, et al. Effect of intraduodenal fat on lower oesophageal sphincter function and gastro-oesophageal reflux. Gut. 1997;40(4):449-453. pubmed.ncbi.nlm.nih.gov
- Murphy DW, Castell DO. Chocolate and heartburn: evidence of increased esophageal acid exposure after chocolate ingestion. American Journal of Gastroenterology. 1988;83(6):633-636. pubmed.ncbi.nlm.nih.gov
- Chen SH, Wang JW, Li YY. Is alcohol consumption associated with gastroesophageal reflux disease? Journal of Zhejiang University Science B. 2010;11(6):423-428. pubmed.ncbi.nlm.nih.gov
- Kim J, Oh SW, Myung SK, et al. Association between coffee intake and gastroesophageal reflux disease: a meta-analysis. Diseases of the Esophagus. 2014;27(4):311-317. pubmed.ncbi.nlm.nih.gov
- NHS. Omeprazole. NHS website; 2026. nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.