Ah, the holidays – a time for friends, family, and food. But for many, it’s also a time for an unwelcome guest: heartburn.
Between Thanksgiving and New Year’s, even the most disciplined eater can find themselves indulging in too much rich food, a bit more alcohol than usual, or desserts that would make your usual diet run for cover. The result? Holiday heartburn that could spoil your festive mood.
But, as Dr. Niket Sonpal, an internist and gastroenterologist at Touro College of Medicine, points out, you don’t have to be a “medical Grinch” to enjoy the season.
With a few smart choices, you can dodge the heartburn bullet while still indulging in those seasonal delights.
So, what’s the deal with heartburn? It’s all about stomach acid taking a trip up the wrong way – from your stomach into your oesophagus. This happens in occasional flare-ups of gastroesophageal reflux (GER), or in chronic cases of GERD, which is more serious and can lead to long-term complications. But don’t worry; with these tips, you’ll be well-equipped to avoid holiday heartburn and keep that festive cheer intact.
Choose Your Turkey Wisely
Yes, turkey is the staple of holiday dinners, but if you’re prone to heartburn, stick to the light stuff. That means skipping the dark, oily meat and turkey skin – the culprits when it comes to high-fat triggers. The lean turkey breast is your friend here.
And if you’re eyeing the gravy, make sure it’s fat-free or be prepared to skip it entirely. Trust me, your stomach will thank you later.
Baked Potatoes Over Mashed
For potato lovers, there’s good news. You don’t have to give up this starchy favourite. Baked potatoes are usually kinder on the stomach compared to mashed, which can trigger heartburn, especially if they’re loaded with butter or sour cream.
If you’re dealing with chronic heartburn, sticking with baked and limiting the fats will keep you in the clear.
Pick Your Bread Carefully
Multigrain bread is your best bet during the holidays if you’re looking to avoid heartburn. Cornbread and white bread can also make the cut.
But one thing to keep far away is macaroni and cheese. While it might be a family favourite, the National Heartburn Alliance flags it as a big no-no for acid reflux sufferers. Give the cheesy goodness to the kids, and you stick with the heartburn-friendly options.
Salad – But Watch What’s In It
Salads can be a great choice, but you’ve got to be careful. That creamy dressing may taste amazing, but it’s a fast track to heartburn territory.
Instead, go for a low-fat dressing, and steer clear of tomatoes and raw onions. For a touch of sweetness, apples make a great addition, but stay away from citrus fruits like oranges. You’re here to enjoy the salad, not to invite the heartburn back.
Know Your Trigger Foods
If you’ve dealt with heartburn before, you probably know which foods set it off. Chocolate, caffeine, and greasy foods are often the biggest culprits because they relax the muscle that keeps stomach acid where it belongs.
And trust me, once that muscle is relaxed, it’s open season for heartburn. If acidic foods are your nemesis, avoid citrus and carbonated drinks. Champagne might sound like a great idea, but it’s an acid reflux disaster waiting to happen.
Steer Clear of Minty Desserts
While candy canes and mint chocolate desserts scream holiday, they’re also major offenders when it comes to heartburn.
These minty treats relax the oesophagus and make it easier for stomach acid to flow up. So, leave the mint to the decorations, and save your stomach the trouble.
Ginger, Your New Best Friend
Here’s a fun fact: ginger can actually help soothe your stomach. It’s a natural remedy for indigestion – but don’t overdo it. More than 2-4 grams of ginger a day could end up backfiring and causing heartburn instead of preventing it.
Luckily, ginger pairs well with many holiday veggies, like carrots, broccoli, and green beans. So, pile those onto your plate!
Slow Down and Savor
The holiday rush extends to the dinner table, but eating too quickly can bring on heartburn faster than you can say “pass the gravy.”
Take your time, savour each bite, and give your body a chance to feel full. This not only helps digestion but also makes your holiday meal more enjoyable. Plus, chewing with your mouth closed is always a bonus for the dinner guests around you.
Limit the Alcohol
Ah, the holiday cheer – and by cheer, I mean booze. If eggnog is calling your name, just remember that alcohol can irritate your stomach lining, and dairy-heavy drinks like eggnog can double down on the discomfort with bloating and gas.
Limit yourself to one glass and switch to something gentler on the stomach for the rest of the night.
Say No to Midnight Snacks
Late-night parties are a hallmark of the holiday season, but if you want to avoid holiday heartburn, resist the temptation to snack right before bed.
You should stop eating and drinking (yes, even water) about three hours before hitting the hay.
And if you’re thinking of dozing off after dinner, a walk might be the better option – sleeping on a full stomach is a surefire way to wake up with heartburn.
With these tips in your back pocket, you’ll be well-armed to enjoy your holiday feasts without the unwelcome side of heartburn.
So go ahead – have your turkey, savour your ginger-spiced veggies, and skip the late-night snacks.
After all, the holidays are meant to be enjoyed, not spent regretting that third helping of dessert.