6 Common Acid Reflux Triggers You Might Not Know About
If you struggle with acid reflux, you might already avoid common triggers like spicy foods, caffeine, and alcohol. But did you know that certain everyday habits could also contribute to your symptoms? Small lifestyle changes can make a big difference in managing reflux and improving digestion.
In this guide, we’ll break down some lesser-known acid reflux triggers and share practical solutions to help you feel better.
1. Eating Past Fullness
Overeating is one of the most overlooked causes of acid reflux. When you eat until you're stuffed, your stomach expands and puts pressure on the lower esophageal sphincter (LES)—the muscle that prevents stomach acid from flowing back into the esophagus. This pressure weakens the LES, increasing the chances of acid reflux.
What to Do Instead
Aim to eat until you're about 80% full to prevent excess pressure on the stomach.
Eat slowly and chew your food thoroughly to help digestion.
Consider using a smaller plate to naturally control portion sizes
Learn more about The Power of Mealtime Hygiene
2. Going Too Long Without Eating
Many people think skipping meals helps digestion, but going longer than four hours without eating can actually worsen acid reflux. An empty stomach produces more acid, which can irritate the stomach lining and lead to reflux when you finally eat a meal.
How to Prevent This
Eat small, frequent meals throughout the day instead of large, spaced-out meals.
Keep healthy snacks on hand, such as nuts, yogurt, or whole-grain crackers, to prevent long gaps between meals.
Plan in advance to avoid stressing out about your next snack.
3. Eating or Drinking Before Lying Down
Lying down too soon after a meal can increase the risk of acid reflux. When you’re upright, gravity helps keep stomach acid where it belongs. But when you lie flat, acid can more easily travel up into the esophagus.
Best Practices
Wait at least three hours after eating before lying down.
If you like to relax after meals, opt for sitting upright rather than reclining.
Try having an earlier dinner to allow enough time for digestion before bedtime.
4. Poor Sleep and High Stress Levels
There’s a strong connection between sleep, stress, and acid reflux. Poor sleep and chronic stress can increase stomach acid production and slow digestion, making reflux symptoms worse. Stress activates the fight-or-flight response, which diverts energy away from digestion and can lead to stomach discomfort.
Ways to Improve Sleep and Reduce Stress
Practice diaphragmatic breathing to activate the parasympathetic nervous system and promote relaxation.
Try meditation, yoga, or gentle stretching before bed to reduce stress levels.
Limit screen time and blue light exposure after sunset to support natural melatonin production.
Incorporate short breaks throughout the day to reset your nervous system and promote better digestion.
Want to learn more? Read about The Gut-Brain Connection: How Your Mind and Gut Communicate and Why Anxiety Might Be Causing Your Reflux
5. Hidden Trigger Foods
While acidic and spicy foods are well-known triggers, other common foods might also be causing acid reflux without you realizing it.
Lesser-Known Acid Reflux Triggers
Citric Acid – Found in citrus fruits, tomatoes, and some preservatives.
Caffeine – Present in coffee, tea, and energy drinks, caffeine can relax the LES.
Chocolate – may weaken the LES.
Carbonated Drinks – Bubbles increase stomach pressure, leading to acid reflux.
Onions and Garlic – Often overlooked, but they can relax the LES making reflux worse.
Dairy (for some people) – High-fat dairy products can slow digestion, while some individuals may also have a sensitivity that triggers reflux.
Read our blog on Top Foods for Acid Reflux: GERD-Friendly Foods to Include
How to Identify Your Triggers
Keep a food journal to track what you eat and any symptoms that follow.
Eliminate potential triggers one at a time to see if symptoms improve.
6. Exercising Too Soon After Eating
Physical activity is great for overall health, but exercising too soon after a meal can put extra pressure on the stomach, increasing the risk of reflux. Certain movements, like bending forward or lying down, can make symptoms worse.
How to Modify Your Routine
Wait at least 1–2 hours after eating before engaging in vigorous exercise.
Choose low-impact activities like walking or light stretching after meals.
Avoid exercises that involve bending forward or lying flat, such as crunches and yoga inversions.
If you prefer higher-intensity workouts or need to do exercises that involve bending forward or lying flat, consider doing them in the morning before breakfast when your stomach is empty.
Final Thoughts
Managing acid reflux goes beyond avoiding spicy foods. Simple adjustments—like eating smaller meals, avoiding late-night meals, managing stress, and choosing the right types of exercise—can significantly improve symptoms.
If you experience frequent acid reflux, tracking your habits and triggers can help you find the best solutions for your body. Try incorporating these changes and see what works for you!
Looking for More Digestive Health Tips?
Check out our other blog posts for expert advice on gut health, nutrition, and lifestyle strategies for better digestion. Here are a couple suggestions:
Understanding The Difference Between Acidic and Non-Acidic Reflux (LPR)
Top 3 Supplements for Acid-Reflux, GERD, & LPR: Natural Reflux Remedies
Are you ready to take the next step toward better health? We’re here to support you!
If you’re looking for expert guidance and practical strategies tailored to your needs, our team at FLORA Nutrition is ready to help. Reach out or click here to apply for a 1:1 session today, and let’s create a personalized plan that empowers you to feel your best every day.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms
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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó
