Dee Sargeant
Nothing says “British summer” like a barbecue that starts at 2 pm, peaks at 6 pm, and somehow ends with someone holding a disposable plate like it’s a life raft. Ribs lacquered in sticky sauce, burgers the size of a small trampoline, and cocktails so sugary they could varnish a garden fence—glorious stuff. But if you’re prone to heartburn, that sunny little feast can turn into a full-scale internal bonfire before the coals have even cooled.
Heartburn is caused by acid reflux—when the acids that break down food in your stomach decide to take an unsanctioned trip up toward your throat. The odd flare-up is common, but if you’re getting heartburn regularly, it’s worth seeing your GP, as it could be a sign of gastro-oesophageal reflux disease (GORD). In the meantime, there are a few smart tweaks that can help keep your summer socialising fun… and keep your oesophagus from filing a formal complaint.
GP Dr Carol Cooper shares her practical, BBQ-friendly advice for keeping heartburn at bay—without making you feel like you’re eating plain lettuce out of penance.
Don’t overeat (yes, even when the wings are “calling your name”)
With food coming off the grill in waves—sausages first, then burgers, then a sudden avalanche of wings—it’s easy to lose count. Dr Cooper says one of the simplest ways to reduce heartburn is to stick to one plate, rather than returning for second and third helpings like it’s an all-you-can-eat cruise ship.
“The tendency at barbecues is to eat lots, as we’re sat around enjoying the weather and not really keeping an eye how much we’re actually consuming. Reducing what you eat could be as simple as having a smaller plate and sticking to just one portion.”
Think of it as crowd control for your stomach: less volume, less pressure, fewer reflux fireworks.
Switch to leaner options (your grill doesn’t need to be a grease festival)
Fatty foods can intensify reflux, which is why what’s on the plate matters just as much as how much is on it. If you eat meat, Dr Cooper suggests leaning (literally) toward leaner choices.
“If you’re a meat-eater, avoid fatty foods and opt for leaner cuts of meat like chicken and turkey breast instead,” advises Cooper, who adds that removing the skin from chicken before BBQing can also help cut down on unnecessary fat. “I’d also recommend trying plant-based and vegetarian options this BBQ season too, as they can also help to reduce the likelihood of a reflux event.”
This isn’t a call to banish burgers. It’s more like giving your BBQ line-up a sensible midfield: a few lighter options that won’t send heartburn marching up your throat like it owns the place.
Reduce your alcohol intake (because bubbles + booze can be a double whammy)
A cold beer in the sunshine feels like summer’s official handshake. But alcohol—and especially carbonated drinks—can be bad news for heartburn, particularly when hot weather makes you drink faster than you realise.
“Barbecues are great occasions and a time when many people enjoy having an alcoholic beverage with friends and family,” says Cooper. “However, the hot weather can make us thirsty, which can lead to excessive intake of alcohol and carbonated drinks – both of which can spell bad news for your heartburn.”
Dr Cooper’s workaround is refreshingly unglamorous but effective: alternate drinks with water, or stock up on herbal iced tea or fruit-infused water. You still get the “drink in hand” social vibe—minus the reflux encore.
Cut down on smoking (your lungs and your food pipe will both applaud)
Smoking doesn’t just batter your lung health; nicotine can also relax the oesophageal sphincter, making it easier for acid to creep upward—exactly what you don’t want if you’re trying to manage heartburn.
“Not only can smoking trigger heartburn, but it also means you’re likely to touch your face a lot, which isn’t advisable in the current health climate,” says Cooper.
In other words: fewer cigarettes, fewer reflux flare-ups, and less unnecessary face-touching. That’s a hat-trick of good decisions.
Know your triggers (because your mate’s “safe foods” might ruin you)
Here’s the sneaky part: reflux triggers aren’t one-size-fits-all. Some people can demolish a plate of spicy ribs and sleep like a saint; others get heartburn from a single tomato slice. That’s why Dr Cooper advises figuring out what sets you off.
“Everyone’s triggers are different, so keeping a diary of food and drink can help you identify yours,” says Cooper.
Once you’ve clocked your usual culprits, you can make smarter swaps—without feeling like you’re missing out on the whole barbecue experience. Respect your triggers and you’ll spend less time bargaining with your stomach and more time enjoying the sunshine.
The bigger picture: when heartburn becomes more than “just one of those things”
If heartburn is frequent, don’t simply shrug it off as the price of social eating. Regular symptoms should be discussed with your GP, particularly because persistent reflux can be linked to GORD and may need proper management.
Dr Carol Cooper is supporting Nexium Control’s Battle the Burn campaign, which encourages frequent heartburn sufferers to re-evaluate the impact heartburn is having on their day-to-day lives and take steps to manage it in a more positive and proactive way. To find out more, visit nexiumcontrol.co.uk/battletheburn.
Quick BBQ checklist to help prevent heartburn
- Stick to one plate (and consider a smaller plate).
- Choose leaner meats and try plant-based options.
- Alternate alcohol with water; limit fizzy drinks.
- Cut down on smoking.
- Track your personal triggers with a simple diary.
Because summer barbecues should end with laughter and leftovers—not you sitting bolt upright at midnight, regretting that “one last” rib.