The holidays are upon us, and so are the parties, brunches, family dinners, more parties and food, food, and more food. Even if you don’t have acid reflux disease, this can be a distressing time. You don’t want to add another 10 pounds, and you don’t want to spend sleepless nights with heartburn. It’s even worse for those who have GERD, or gastroesophageal reflux disease. Read on to learn more about navigating acid reflux during the holidays.
What Is GERD?
Gastroesophageal reflux disease is hard to live with at any time, but especially around the holidays. There are so many temptations.
GERD occurs when the sphincter or valve at the bottom of our esophagus does not close automatically as it should. Instead, acid and bile from our stomach can come back up the esophagus into our mouths. Not only is this unpleasant, but you can damage the lining of the esophagus since GERD is chronic.
It usually occurs while we are sleeping and we wake up with an awful taste in our mouth.
There are over-the-counter meds that help, but unless you watch what you eat and know what foods to avoid, you will not have a pleasant night’s sleep.
Holiday Foods to Avoid
Some particular foods and drinks irritate our stomach, slow down digestion, and relax the valve to allow food to reenter the esophagus.
You should try to stay away from the following foods (or enjoy in moderation), as they may irritate your stomach and/or relax the valve leading to the unpleasant symptoms of GERD.
- Alcohol, caffeine, and other carbonated soft drinks
- Chocolate
- Dairy
- Fast food
- Fatty meats like bacon and sausage
- Fried foods like chicken and fried potatoes
- Garlic
- Peppermint
- Pizza
- Tomato sauce, citrus foods, and hot peppers
Instead, Reach for These Foods
High-fiber foods will fill you up so you’re less likely to overeat and cause heartburn.
Foods to include on your plate this holiday season include:
- Asparagus
- Banana
- Broccoli
- Brown rice
- Cucumber
- Green beans
- Herb and ginger tea
- Oatmeal
- Plenty of water
- Some nuts
- Sweet potatoes
- Watermelon
Other Ways to Reduce Reflux This Holiday Season
You can still enjoy the holidays by following these tips:
- Don’t lie down after eating. Instead, take a walk.
- Eat smaller portions during the day, and eat something healthy before going to a party. You’ll be less likely to overindulge in the wrong foods.
- Use pillows to keep your head several inches off the bed and prevent reflux.
- Wear comfortable loose clothing to accommodate your middle. You can still be fashionable.
- Drink plenty of water. Keep it nearby when having a cocktail.
If your symptoms remain persistent or get worse, it may be time to see Dignity Health Medical Group to explore further treatment options to give you relief. Call our Gilbert office at (480) 728-6590, our Chandler office at (602) 582-5233, or request an appointment through our secure online form.
Sources: Acid Reflux Trigger Foods – Facty Health
GERD Diet: Foods That Help with Acid Reflux (Heartburn) | Johns Hopkins Medicine
