Managing Acid Reflux During the Holiday Season

Photo by erin mckenna on Unsplash

The holiday season is full of acid reflux triggers, from rich foods and sugary desserts to festive drinks like cocktails and coffee. Add in the stress of shopping, planning, and crazy schedules, and it’s a recipe for discomfort.

Late-night meals and overeating during celebrations can make symptoms even worse, but mindful choices can help you enjoy the season without the burn.

The good news? By understanding these triggers, you can take steps to enjoy the season without sacrificing your digestive health.

Common Holiday Triggers for Acid Reflux

1. Overeating

   • Holiday meals are often a feast, but eating large portions puts extra pressure on the lower esophageal sphincter (LES), increasing the risk of acid reflux.

   • Tip: Opt for smaller portions and savor each bite. You can always go back for seconds if needed.

     
     

2. Rich and Fatty Foods

   • Dishes like creamy casseroles, buttery pastries, and fried appetizers are delicious but can relax the LES and delay stomach emptying, leading to reflux.

   • Tip: Focus on lean proteins, roasted vegetables, and whole grains for a balance of flavor and nutrition.

     
     

3. Alcohol

   • Festive drinks like wine, cocktails, and beer can irritate the esophagus and weaken the LES.

   • Tip: Limit alcohol intake and choose reflux-friendly alternatives like sparkling water with a splash of cranberry juice (not too much).

     
     

4. Citrus and Tomato-Based Dishes

   • Foods like cranberry sauce, tomato soup, and citrus-glazed meats are acidic and can trigger heartburn.

   • Tip: Swap acidic sauces for creamy or herb-based alternatives, like a yogurt dressing or pesto.

     
     

5. Late-Night Eating

   • Holiday celebrations often include late dinners or midnight snacks, which increase the risk of nighttime reflux.

   • Tip: Finish eating at least two to three hours before lying down.

     
     

6. Stress

   • Holiday planning, shopping, and social events can elevate stress levels, which may worsen reflux symptoms.

   • Tip: Incorporate stress-relieving activities like meditation, deep breathing, or short walks into your routine.

     
     

How to Stay Ahead of Triggers

• Plan Your Meals: If you’re attending a potluck or hosting, plan to include reflux-friendly options like roasted turkey, sweet potatoes, and green beans.

• Stay Hydrated: Drink plenty of water throughout the day to aid digestion and minimize irritation.

• Know Your Triggers: Everyone’s reflux triggers are different. Keep a food diary to identify what affects you most and avoid those items during the holidays.

• Be Prepared: Carry over-the-counter remedies, such as antacids, for emergencies, but focus on prevention as your primary strategy.

  
  

Enjoy the Holidays Without Reflux

The holiday season doesn’t have to be a minefield of triggers. With a little preparation and mindfulness, you can enjoy all the festivities without the discomfort of acid reflux. Remember, the key is balance: savor the holiday magic, but listen to your body and make choices that keep you feeling great.

Stay tuned for tomorrow’s blog, where we’ll explore how to prepare a reflux-friendly holiday menu that everyone will love!

Cheers to a happy, healthy holiday season!