Mindful Eating: 10 Tips to Enjoying Holiday Meals Without Overdoing It

Photo by Pablo Merchan Montes on Unsplash

For those of us managing acid reflux, these indulgent meals can often come with an unwelcome side of discomfort. Fortunately, practicing mindful eating can help you savor holiday meals while keeping reflux at bay.

Here’s how you can slow down, enjoy every bite, and avoid overdoing it this season:

1. Start with Smaller Portions

Holiday spreads are often overwhelming, with an abundance of choices. Instead of filling your plate to the brim, start with small portions. You can always go back for seconds if you’re still hungry, but keeping portions manageable helps prevent overeating—a common trigger for acid reflux.

2. Chew Thoroughly

It might sound simple, but chewing your food thoroughly is one of the best ways to aid digestion and prevent reflux. Take small bites and chew each one slowly to reduce the workload on your stomach and avoid swallowing excess air, which can contribute to bloating and discomfort.

3. Pause Between Bites

Put your fork down between bites and take a moment to enjoy the flavors of your food. This practice helps you savor your meal and gives your stomach time to signal when it’s full, reducing the risk of overeating.

4. Avoid Eating Too Quickly

It's easy to eat quickly when surrounded by holiday chatter and delicious aromas. However, rushing through meals can lead to swallowing air and overloading your stomach, both of which can trigger reflux. Slow down and enjoy the company and conversation as much as the food.

5. Focus on Low-Acid, Reflux-Friendly Options

Be mindful of foods that are less likely to trigger reflux. Opt for roasted turkey, steamed vegetables, and whole grains over acidic, fried, or heavily spiced dishes. If you want to indulge, do so in moderation and balance it out with lighter options.

6. Skip the Seconds (If You’re Already Satisfied)

It’s tempting to go for seconds or thirds, especially when your favorite dishes are on the table. But eating beyond fullness can put unnecessary pressure on your stomach and the lower esophageal sphincter (LES), increasing the risk of reflux. Listen to your body and stop when you feel satisfied, not stuffed.

7. Practice Gratitude

Take a moment to appreciate the effort that went into the meal—whether it’s from the host, a loved one, or even yourself. Practicing gratitude can shift your focus from eating quickly to truly savoring the experience.

8. Be Mindful of Your Post-Meal Routine

After your meal, avoid lying down or slumping in your chair. Instead, take a gentle walk to aid digestion. Remaining upright for at least 2-3 hours after eating can reduce the likelihood of acid reflux symptoms.

9. Limit Triggering Beverages

Alcohol, coffee, and carbonated drinks are holiday staples but can often trigger reflux. If you want to enjoy a drink, opt for water, herbal teas, or non-acidic options in moderation.

10. Enjoy Dessert Wisely

The holidays are a time for treats, but sugary desserts can sometimes exacerbate reflux. Choose reflux-friendly desserts like baked apples or oatmeal cookies, and savor them slowly to satisfy your sweet tooth without discomfort.

Final Thoughts

Mindful eating isn’t about denying yourself the joy of holiday meals—it’s about embracing the experience fully while prioritizing your health. By slowing down, savoring each bite, and listening to your body, you can enjoy the festive season without the post-meal discomfort of acid reflux.

This holiday season, make mindful eating your gift to yourself. It’s a simple yet powerful way to celebrate with joy, gratitude, and comfort.

How do you stay mindful during holiday meals? Share your tips in the comments below!