Certain foods relax the valve at the top of the stomach or increase acid, making reflux more likely. The usual culprits are high-fat and fried meals, spicy food, chocolate, peppermint, citrus fruits, tomato-based sauces, onions, garlic, caffeine, carbonated drinks and alcohol. Large portions and eating late at night also raise the risk.
Not everyone reacts to the same items, so the most useful step is a two-to-three week food and symptom diary to spot patterns. Then reduce your personal triggers rather than cutting everything at once.
Alongside diet, weight management, stopping smoking, eating smaller meals, and not lying down for 2-3 hours after eating all reduce reflux. If symptoms persist despite these changes, or you need acid-reducing medicine regularly, see a doctor or pharmacist for assessment rather than self-treating long term.