Digestive Health
Heartburn
Diet
BySharon Gillson
Updated on April 19, 2024
Medically reviewed byJay N. Yepuri, MD
Eating certain foods in restaurants can trigger heartburn, just like they do at home. However, there are methods you can use to reduce your chances of having acid reflux triggered by what you eat and drink. These include regulating food choices, knowing how the food is prepared, beverage selection, and limitingportion sizes.
The following recommendations on what to avoid and what is better to eat cover many of the trigger foods and safer foods identified by people with heartburn. Keep a food record to identify which are often a problem for you. Thiswill help you make smart choices for a heartburn-free dining experience.
Causes and Risk Factors of Gastroesophageal Reflux Disease (GERD)
General Dining Guidelines
When you eat out, inquire how the dish is prepared and whether it is served with a sauce or gravy. Ask for a low-fat substitute or for the sauce to beserved on the side. Check whether the meal includes any of your trigger foods that you know are often followed by a bout of acid reflux.
Foods to Avoid
These foods are often identified as setting off heartburn:
- Alcoholic beverages
- Caffeinated beverages such as coffee, tea, iced tea, and cola
- Cheese-intense foods, including sandwich melts (grilled, with cheese)
- Chili
- Chocolate
- Citrus drinks such as orange juice and lemonade
- Citrus fruit and dishes with a lot of them
- Club sandwiches
- Creamy soup
- Foods prepared with butter or oil
- Fried foods, such as burgers, fried chicken, fried fish
- High-fat sauces, salad dressings, gravy, mayonnaise
- High-fat side dishes, such as french fries
- High-fat sauces, salad dressings, gravy, mayonnaise
- Onions
- Peppers
- Tomato-based foods, including catsup
Better Choices
These foods are less likely to set off heartburn.
- Baked potatoes topped with low-fat salad dressing
- Broth-based soups
- Grilled foods
- Lean cuts of meat, white meat
- Low-fat or no-fat salad dressings
- Lighter desserts, such as angel food cake
- Sandwiches with turkey, chicken, or roast beef on whole grain bread
- Steamed vegetables
Type of Cuisine
Dining out at your favorite Chinese, Mexican, or Italian restaurant can mean you have less control over your meal options and it may be harder to prevent heartburn.
If you aren't sure what is in a dish or how the dish is prepared, don't be afraid to ask and request alterations or substitutions. Here are some suggestions for dining out at one of the following specific types of restaurants.
8 Tips for How to Prevent Heartburn
Chinese Restaurants
Asian cuisine can range from mild to very spicy and use preparation styles that are heartburn-friendly or not. It may be best to avoid buffets and instead order off the menu requesting the type of preparation and ingredients that you best tolerate. Use these rules of thumb.
Foods to Avoid
Breaded and fried entrees
Crispy deep-fried noodles
Egg rolls
Hot and sour soup
Overly spicy dishes
Ribs
Sauces thickened with eggs and butter
Sweet and sour dishes
Better Choices
Brown rice
Dishes made with vegetables in a light sauce
Entrees such asbeef with broccoli, velvet chicken, or shrimp with mushrooms and bamboo shoots
Sauces thickened with broth and cornstarch
Steamed dumplings
Stir-fried or steamed dishes with light wine or lobster sauces
Wonton soup
Fortune cookies for dessert
Avoiding Acid Reflux When Eating Chinese Food
Mexican Restaurants
A typical chain restaurant may have dishes that are heavy on cheese, acidic ingredients, and spices. The basket of fried tortilla chips and salsa is probably best avoided. But you should be able to find choices that are more heartburn-friendly and request mild spices.
Foods to Avoid
Cheese and sour cream toppings
Chile peppers
Chimichangas
Chorizo (Mexican sausage)
Deep fried tortilla chips and taco shells
Mole (chocolate) sauce
Refried beans
Salsa, tomato, and onions
Sangria and margaritas (citrus)
Flanor other rich desserts
Better Choices
Broth-based soups
Burritos
Dishes prepared with herbs such as cumin and cilantro
Fajitas
Grilled chicken or fish
Low-fat refried beans and rice
Mild guacamole on a flour tortilla
Tortillas
Italian Restaurants
Visions of tomato sauce and cheese might come to mind when you think of Italian cuisine. You will need to learn to ask about preparation and sauces that are less likely to trigger heartburn.
Foods to Avoid
Antipastos with cheese, salami, and spicy peppers
Carbonara (cream, cheese, and bacon)
Foods prepared with lots of garlic and spices
Heavy tomato or cream sauces
Oil-based salad dressings
Parmigiana (fried, smothered in tomato sauce and mozzarella)
Pizza toppings such as double cheese, lots of sauce, sausage and pepperoni, hot peppers
Rich, heavy desserts, such as cheesecake or tiramisu
Better Choices
Dishes with little or no cheese
Grilled meat, poultry, or fish.
Minestrone (vegetable) or pastafa*gioli(macaroni and bean) soups
Pasta "enbrodo," which is a light broth-type sauce
Pasta primavera without sauce
Pizza with little sauce and cheese
Risotto or polenta dishes made with vegetables, not butter and cheese
Veal or chicken in a light mushroom sauce
Vegetable side dishes without garlic or too much olive oil
Biscotti(crunchy Italian cookies) for dessert
A Word From Verywell
In addition to avoiding certain foods, aim to eat half of the meal and take the rest home to eat the next day. Avoid eating at least 2-3 hours before lying down or going to bed.
— ROBERT BURAKOFF, MD, MEDICAL EXPERT BOARD
Heartburn
Frequently Asked Questions
What is GERD?
Gastroesophageal reflux disease (GERD), also known as chronic acid reflux, is a condition that causes acid contents in the stomach to travel upward into the esophagus. This happens when the lower esophageal sphincter (LES) is weak or relaxes when it shouldn't.
What causes GERD?
Some common causes for GERD include a malfunctioning LES, obesity, certain nonsteroidal anti-inflammatory drugs, smoking, impaired stomach function, and asthma, among others.
Learn MoreCauses and Risk Factors of Gastroesophageal Reflux Disease (GERD)
What's the difference between heartburn and GERD?
Heartburn, or acid reflux, can happen to anyone. It is a digestive problem defined by stomach acid coming into contact with the esophagus which causes inflammation and burning. When reflux is frequent and severe, it is known as GERD.
Learn MoreSymptoms of Gastroesophageal Reflux Disease (GERD)
Is pasta good for acid reflux?
By itself or with little sauce and cheese, pasta shouldn't trigger acid reflux. However, specific ingredients and toppings can lead to heartburn in people prone to it, such as heavy tomato or cream sauces, lots of garlic and spices, and carbonara (cream, cheese, and bacon).
2 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing. What to eat when you have chronic heartburn.
Koufman, JA, Stern, J, Bauer, MB. Dropping acid: the reflux diet cookbook & cure. New York, New York.
Additional Reading
Kubo A, Block G, Quesenberry CP, Buffler P, Corley DA. Dietary guideline adherence for gastroesophageal reflux disease.BMC Gastroenterology. 2014;14(1). doi:10.1186/1471-230x-14-144
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, eiet, & nutrition for GER & GERD.
By Sharon Gillson
Sharon Gillson is a writer living with and covering GERD and other digestive issues.
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