Free tool
Reflux trigger checker
A checklist of commonly listed reflux triggers and habits. Note what you notice, then print a summary and a 14-day diary to take to your doctor. It's not a diagnosis.
Common triggers you may want to discuss with your doctor
Answer some of the questions above to build your summary.
General steps guidelines commonly suggest discussing
- Eating smaller meals (NIDDK)
- Finishing eating at least 3 hours before lying down (NIDDK)(NHS)
- Raising the head of your bed (the NHS suggests about 10–20 cm; NIDDK suggests 6–8 inches) (NHS)(NIDDK)(Khan 2012)
- Which lifestyle changes are most worth trying for you (Kaltenbach 2006)
Triggers vary from person to person; a 2–4 week symptom diary is often more useful than cutting lots of foods.
Educational estimate, not medical advice. Talk to your doctor before making changes, especially if you have a health condition, take medication, or are pregnant.
14-day reflux symptom diary
Note what you ate and drank, meal times, bedtime and any symptoms. Take it to your doctor. Triggers vary from person to person; a 2–4 week symptom diary is often more useful than cutting lots of foods.
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General information only, not medical advice. Chest pain can be a heart problem; call your local emergency number if in doubt.
How this works
For each food, drink and habit, you note how often it happens and whether you notice symptoms afterwards. The summary lists items you marked "Yes" or "Not sure" first, then items you have often without noticing symptoms. There's no score and no conclusion about any condition.
Each item has a short note on why it's commonly listed, with its source. Guidelines commonly suggest discussing a few general steps, such as smaller meals, finishing eating 2–3 hours before bed, and raising the head of the bed.
Limitations
- This is a checklist, not a diagnosis. It can't tell whether you have GERD or any other condition.
- Evidence for avoiding specific foods is mixed; triggers vary from person to person.
- It doesn't consider medication, other symptoms or your medical history.
- Your answers aren't saved. Print the summary if you want to keep it.
Privacy
Tool inputs stay on your device. Everything is calculated in your browser; nothing you enter is sent to us or stored, apart from optional preferences (such as units or your last schedule) saved in your own browser.
Frequently asked questions
What foods cause acid reflux?
Some people notice heartburn around particular foods or drinks, but there is no universal food list that explains everyone's symptoms. Public guidance describes commonly reported associations, not a personal diagnosis. Note what you actually notice and discuss repeated symptoms with your doctor rather than excluding large groups of foods automatically.
When should I see a doctor for acid reflux?
Arrange medical advice if reflux is frequent, persistent, worsening or worrying, or if eating and swallowing become difficult. A checklist cannot assess the cause. Chest pain, trouble breathing, vomiting blood or other urgent symptoms should not be assumed to be reflux; seek urgent medical help using your local emergency service.
How to keep a food diary?
Write down meals, approximate times and any observations you want to discuss, using ordinary descriptions rather than diagnostic labels. Keep the format simple enough to use without pressure. A diary records patterns you noticed; it does not prove that a food caused a symptom or replace assessment by your healthcare provider.
What can you eat with acid reflux?
There is no single menu that is appropriate for everyone who experiences reflux. Start with your usual foods, preferences and any professional dietary advice, and note what you personally notice. Broad food bans can make meals unnecessarily restrictive. Ask your doctor or dietitian about persistent symptoms or difficulties finding suitable meals.
What time should I stop eating before bed?
There is no universal clock time because bedtimes and circumstances differ. For nighttime reflux, NIDDK guidance discusses allowing time between eating and lying down. That is general information, not an individual schedule. Discuss how it fits your routine with your healthcare provider, especially if symptoms persist or you have existing dietary instructions.
How to sleep with acid reflux at night?
Nighttime reflux is worth discussing with your doctor, especially when it repeatedly interrupts sleep. Public guidance mentions meal timing and raising the head of the bed, but these are topics to discuss, not a personalized plan. Do not assume chest discomfort is reflux; urgent or worrying symptoms need prompt medical attention.
Sources
- NIDDK: Eating, Diet & Nutrition for GER & GERD
- NIDDK: Symptoms & Causes of GER & GERD
- Mayo Clinic: Heartburn: Symptoms and causes
- Katz PO et al. (2022). ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. Am J Gastroenterol.
- Kaltenbach T et al. (2006). Are lifestyle measures effective in patients with gastroesophageal reflux disease? An evidence-based approach. Arch Intern Med.
- Khan BA et al. (2012). Effect of bed head elevation during sleep in symptomatic patients of nocturnal gastroesophageal reflux. J Gastroenterol Hepatol.
- Ness-Jensen E et al. (2016). Lifestyle intervention in gastroesophageal reflux disease. Clin Gastroenterol Hepatol.
- NIDDK: Treatment for GER & GERD
- NHS: Heartburn and acid reflux
Last reviewed by the Body Reset Guides editorial team