The holiday season is often an excuse to indulge in delicious food with all the holiday meals and extra treats being brought into the office to share. However, weight gain may not be the only consequence of throwing moderation out the window.
“Heartburn is extremely common, especially during the holidays. It’s a symptom of acid reflux, which happens when your stomach contents come back up into your esophagus. It’s a relatively minor condition that a lot of people get from time to time, but it can also be a sign of something more serious if you find yourself experiencing it on the regular,” said Dr. Ahmed Edhi a gastroenterologist with Mercy Health – MercyCrest Gastroenterology.
Gastroesophageal reflux disease (GERD) is a chronic acid reflux disorder that can interfere with one’s daily activities. In addition to frequent heartburn, those with GERD may experience other symptoms such as a dry cough, burping or hiccups, difficulty in swallowing, a lump in the throat, and vomiting or regurgitation.
Whether you have GERD or not, there are things you can do to ensure you are still able to enjoy your holiday meals. Like it or not, moderation is key. Your stomach produces acid based on how much food you eat, so you don’t want to overload your stomach by piling your plate up too high.
“It’s also important to keep track of your trigger foods. Spicy or fatty foods, alcohol, caffeine, and even chocolate can often lead to indigestion,” warned Dr. Edhi. “If you know you can’t resist a food that’s more likely to cause you issues, give your body time to digest it and don’t lie down for at least a few hours afterward.”
Gravity can help keep stomach contents from moving in the wrong direction, so mingle for a bit after dinner instead of lying down straight away. On the other hand, don’t go straight from dinner to the local turkey trot, as exercise can also send acid upwards. Tight clothing, including belts, can push stomach acid up into your esophagus, too, so make sure to take that into consideration when planning your holiday party outfits.
Research shows increasing your intake of fiber may help ease symptoms in some people. So, be more mindful about what you’re putting on your plate and consider loading up on these foods to help reduce your acid reflux symptoms:
- Turkey can still be the star of the show! It and other lean meats, such as chicken, fish and seafood, are low fat and can also reduce acid reflux symptoms.
- You can still have your sides! Vegetables such as green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are not only low in fat and sugar; they also help reduce stomach acid.
- Ginger has anti-inflammatory properties and is a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or drink ginger tea to ease symptoms.
Timing can be just as important as your meal’s contents.
“Make sure to savor your holiday favorites, because eating too quickly is also a common cause of heartburn,” said Dr. Edhi. “Instead of running around and eating on the go, make time to sit down and slowly enjoy each meal this holiday season. Doing so can also help prevent you from eating too much without realizing it.”
If you find yourself experiencing GERD symptoms frequently, even after the holidays are over, make sure to speak with your doctor. Mercy Health has a full team of experts to help determine the root of your digestive problems and offer comprehensive care that’s personalized to your unique needs. Learn more about all the gastroenterology and digestive health services we offer at mercy.com.