Onions and Acid Reflux: Friend or Foe?

Photo by Doina Gavrilov on Unsplash

Onions are a staple ingredient in many kitchens, adding depth and flavor to countless dishes. However, if you suffer from acid reflux or GERD, you may have noticed that onions don’t always sit well with your stomach. Many people experience heartburn, bloating, and discomfort after eating them—especially raw. That's why they are always on the list of foods not to eat.

So, what makes onions a potential trigger for acid reflux, and is there a way to enjoy them without discomfort?

Why Onions Can Worsen Acid Reflux

While onions are packed with nutrients, they also have properties that can aggravate acid reflux symptoms. Here’s why:

High in Fermentable Carbohydrates

Onions contain fructooligosaccharides, a type of fiber that ferments in the gut. This fermentation can lead to bloating and increased stomach pressure, which may push acid back into the esophagus, causing heartburn.

They Relax the Lower Esophageal Sphincter (LES)

The LES is a muscle that acts as a barrier between the stomach and esophagus. When it relaxes too much, stomach acid can rise up, leading to that familiar burning sensation. Onions—especially raw—are known to weaken this muscle, making acid reflux more likely.

They May Increase Stomach Acid Production

For some people, onions can stimulate acid production in the stomach, leading to greater discomfort and irritation of the esophagus.

Raw Onions Are Worse Than Cooked

If you’ve ever eaten raw onions on a salad or sandwich and felt a burning sensation afterward, you’re not alone. Raw onions are particularly harsh on the digestive system, as they are more difficult to break down. Cooking onions can reduce their potency and make them easier to digest.

Can You Eat Onions with Acid Reflux?

The answer depends on your personal tolerance. While some people with acid reflux need to avoid onions entirely, others may find that small amounts of cooked onions are fine. Here’s a breakdown of different types of onions and how they might affect reflux:

• Raw onions – Common trigger. Best to avoid.

• Cooked onions – Milder and easier to digest for some people.

• Green onions (scallions) – The white bulb may trigger reflux, while the green tops are often milder.

• Onion powder – Can be just as irritating as raw onions, especially in processed foods.

Onion Alternatives for Flavor

If onions trigger your reflux but you still want that savory flavor in your dishes, try these substitutes:

✅ Chives or green onion tops – A milder alternative that adds a subtle onion-like taste.

✅ Celery or fennel – Crunchy and flavorful without the acid reflux risk.

✅ Leeks – When well-cooked, leeks provide a slightly sweet onion flavor without as much irritation.

Keep Track of Your Triggers

Since acid reflux triggers vary from person to person, keeping a food journal can help you determine whether onions are an issue for you. Write down when you eat onions (or onion-based ingredients) and note any symptoms that follow.

If onions consistently cause discomfort, consider reducing your intake, cooking them longer, or switching to milder alternatives.

The Bottom Line

Onions are flavorful, but they can be a problem for acid reflux sufferers—especially when raw. If you love onions but struggle with heartburn, experiment with cooked onions, smaller portions, or gentler substitutes like chives or leeks. Your stomach (and esophagus) will thank you!

Do onions trigger your acid reflux? Share your experience in the comments!