Festive feasting: Tips to manage acid reflux during the holidays

One of the best parts of celebrating holidays is the food, but this can be a task for those who deal with gastroesophageal reflux disease (GERD), acid reflux or heartburn as many delights seem to be off the menu.

Fatty foods, acidic foods, spicy foods and even chocolate and peppermint can all cause foods to travel back up the oesophagus and cause heartburn.

While everyone’s triggers aren’t the same, there are a few steps people can take to manage their symptoms and safely enjoy holiday eating.

Mind your portion sizes: Sometimes, simply eating in large amounts can trigger your reflux. Having smaller portions of food spaced out over time (at least two hours between meals) will allow for easier digestion and can help stave off any heartburn later in the day.

Take your time: Eating too quicklycan also put you in gastric distress. Instead, slow it down and savour the food.

Don’t eat late: Dinners are to be expected during the holidays so we’re already eating later. But, as a rule, don’t go to bed until about three hours after your last meal.

More water, less alcohol: Water dilutes the stomach acid and can aid in digestion. Herbal teas are also helpful. If you are going to reach for spirits, try to have drinks with lower alcohol content.

Decaf over regular coffee: Decaf coffee has significantly less caffeine than regular coffee so if you need the warmth of a cup of coffee, choose decaf. It’s best to have it without any creamer as these can be high in fat and trigger reflux symptoms.

Limit holiday treats: Ease up on chocolate treats as these can contain caffeine and high fat. Seasonal drinks or snacks containing peppermint can be equally problematic as this can cause the lower oesophageal sphincter to relax and cause heartburn.

Stay active: Go for a walk after meals as this can help your stomach to process all that you’ve eaten more quickly.

If you do find yourself experiencing reflux with your holiday eating, try foods like cooked potatoes, oatmeal, green vegetables and melons to find some relief.