Ever felt that burning in your chest right after a meal or when you lie down? That’s probably GERD (Gastroesophageal Reflux Disease) acting up. While medications help, daily habits often make things worse — and we don’t even realise it.
So, what exactly are you doing that might be fuelling the fire? Let’s break down the top 10 everyday triggers that silently make GERD harder to manage — and what you can do instead.
1. Spicy and Fatty Foods – Tasty but Troublesome?
Let’s be honest: spicy sambal, rich curries, and crispy fried chicken are mouthwatering. But did you know these favourites can loosen the lower oesophageal sphincter (LES) — that little valve between your stomach and food pipe?
When the LES relaxes too much, acid escapes upwards, causing that familiar burning sensation. Not everyone reacts the same way, but if you notice discomfort after your favourite spicy meal, it might be time to rethink your dinner choices.
Try this instead:
- Swap deep-fried foods for grilled or steamed versions
- Use herbs like basil or ginger instead of chilli to add flavour
2. Caffeine and Carbonated Drinks – Is Your Daily Brew to Blame?
Morning isn’t complete without a cup of coffee — we get it. But caffeine, and even that bubbly soda, can irritate your stomach lining and cause acid to reflux into your oesophagus.
It’s not just the caffeine. The fizz in soft drinks expands your stomach, increasing pressure and pushing acid where it doesn’t belong.
What can you do?
- Limit coffee to one small cup a day
- Try caffeine-free herbal teas (like chamomile or ginger)
- Skip the soda — plain water or infused water is gentler
3. Alcohol and Smoking – A Double Trouble
Here’s a not-so-fun fact: alcohol and smoking are two of the biggest GERD triggers. They weaken the LES and delay digestion — a perfect storm for reflux.
You might think, “But it’s just one glass of wine.” Unfortunately, for those with GERD, even small amounts can be irritating.
Thinking of cutting down? Start here:
- Avoid alcohol at least 3 hours before bedtime
- Replace cigarettes with sugar-free gum (which increases saliva to neutralise acid)
4. Large or Late-Night Meals – Are You Stuffing Yourself to Sleep?
A heavy dinner followed by bedtime — sound familiar?
Eating a large meal stretches your stomach, and lying down too soon gives acid a free pass to travel up. Nighttime reflux is particularly damaging because it disrupts sleep and gives your oesophagus no break.
Simple fixes:
- Eat smaller portions more often
- Finish dinner 2-3 hours before sleeping
- Consider raising the head of your bed slightly
5. Lying Down After Eating – Are You Ruining a Good Meal?
The couch looks tempting after a meal, but gravity is your friend when it comes to GERD. Lying flat allows acid to pool in the oesophagus.
What’s better?
- Take a light walk after eating
- Sit upright for at least 30-60 minutes before reclining
6. Tight Clothing – Could Your Outfit Be Causing Heartburn?
It sounds odd, but yes — that snug waistband or tight dress might be squeezing your stomach and pushing acid upward.
Fashion shouldn’t come at the price of your comfort.
Wardrobe tip:
- Choose loose-fitting clothes, especially around the waist
- If you need to wear shapewear, limit how long you wear it
7. Obesity and Overweight – More Than Just Numbers on the Scale
Carrying excess weight, especially around the abdomen, increases pressure on your stomach. That pressure weakens the LES and pushes acid upward — classic reflux.
Losing even a small amount of weight can significantly improve symptoms.
Small changes, big difference:
- Aim for 30 minutes of movement daily
- Focus on whole foods — fruits, vegetables, lean proteins
- Practice mindful eating — chew slowly, eat without distractions
8. Stress and Anxiety – Is Your Gut Feeling the Tension?
Stress doesn’t directly cause GERD, but it sure knows how to amplify it. Ever notice your stomach acting up before a big presentation or during family drama?
Stress can make you more sensitive to acid and increase unhealthy coping habits — like overeating, smoking, or drinking.
Stress-reducing ideas:
- Try breathing exercises or meditation
- Go for a short walk when things feel overwhelming
- Keep a journal to vent and process emotions
9. Certain Medications – Is Your Pill Cabinet Hiding a Trigger?
It might surprise you, but some everyday medications can make GERD worse.
Here are some common culprits:
- NSAIDs (like ibuprofen or aspirin)
- Calcium channel blockers (used for high blood pressure)
- Sedatives or certain asthma medications
If you suspect a medication is affecting your GERD, don’t stop it on your own — speak to your doctor about safer alternatives.
10. Citrus, Tomatoes, and Chocolate – Healthy but Harmful?
Some “healthy” foods aren’t so gut-friendly when you have GERD. Citrus fruits like oranges and lemons are very acidic, and tomatoes (including in sauces) can trigger reflux. As for chocolate — it relaxes the LES and contains caffeine. Double trouble.
Try this:
- Replace citrus with non-acidic fruits like bananas or melons
- Use creamy or herb-based sauces instead of tomato-based ones
- If you can’t give up chocolate, go for small amounts and dark chocolate with less sugar
Bonus: Want to Figure Out Your Triggers? Keep a Diary
Everyone’s body is different. What triggers reflux in one person might be perfectly fine for another. That’s why a symptom diary can be gold.
Write down:
- What you ate
- When you ate
- Your symptoms and time they appeared
In just a couple of weeks, you might start noticing patterns that were hiding in plain sight.
References
- “GERD Diet: Foods That Help with Acid Reflux (Heartburn)”, Johns Hopkins Medicine, 2023. https://www.hopkinsmedicine.org/health/conditions-and-diseases/gerd-gerd-diet
- “GERD Triggers: Causes and Risk Factors”, Cleveland Clinic, 2022. https://my.clevelandclinic.org/health/diseases/9959-gerd
- “How Lifestyle Changes Can Help GERD”, Harvard Health Publishing, 2021. https://www.health.harvard.edu/diseases-and-conditions/how-lifestyle-changes-can-help-gerd. “10 Tips to Help Prevent Heartburn and GERD”, American College of Gastroenterology, 2020. https://gi.org/topics/acid-reflux-gerd/