Managing GERD During the Holidays: Tips for Heartburn-Free Festivities

12/12/2024

“The holidays bring joy, family gatherings, and indulgent feasts, but for those with gastroesophageal reflux disease (GERD) they can also trigger uncomfortable symptoms,” mentions Kolean Crawford, FNP, family medicine nurse practitioner at Lakeside Physicians. GERD occurs when stomach acid flows back into the esophagus, causing heartburn, regurgitation, and other symptoms. Certain holiday foods and eating habits can exacerbate GERD, but with mindful strategies, you can enjoy the season without discomfort.

Holiday Triggers for GERD

Holiday meals often feature foods that can aggravate GERD, including:

• Rich, Fatty Foods: Gravy, creamy casseroles, and fried appetizers slow stomach emptying, increasing reflux risk.
• Citrus and Tomatoes: Acidic foods like cranberry sauce and tomato-based dishes can irritate the esophagus.
• Chocolate and Peppermint: Both relax the lower esophageal sphincter (LES), allowing acid to escape the stomach.
• Alcohol and Caffeine: Wine, coffee, and other holiday beverages can weaken the LES and stimulate acid production.

Tips for Eating During the Holidays

• Portion Control: Large meals increase pressure on the stomach and LES, leading to reflux. Opt for smaller servings and wait before reaching for seconds.
• Avoid Late-Night Eating: Refrain from eating at least 2-3 hours before bedtime to reduce nighttime symptoms.
• Choose Wisely: Stick to GERD-friendly options like lean proteins, non-citrus fruits, vegetables, and whole grains. For desserts, consider lighter options like angel food cake instead of rich chocolate cakes.
• Stay Upright: Avoid lying down soon after eating. A post-meal walk can aid digestion and reduce reflux.
• Hydrate Carefully: Water is the best beverage for GERD. If indulging in alcohol, limit intake and avoid mixing with acidic mixers like orange juice.

Long-Term Management

If GERD symptoms persist despite dietary adjustments, consult a healthcare provider. Medications such as antacids, H2 blockers, or proton pump inhibitors (PPIs) can help manage symptoms, but lifestyle changes remain key.

The holidays don’t have to be a time of discomfort for GERD sufferers. By choosing GERD-friendly foods, managing portion sizes, and timing meals appropriately, you can enjoy festive celebrations while keeping symptoms at bay. Planning ahead and listening to your body will ensure a heartburn-free holiday season.

For more information or to schedule an appointment with Kolean, please call (254) 897-3444 or visit https://lakegranburymedical.com/KoleanCrawford.

References

Katz, P. O., Gerson, L. B., & Vela, M. F. (2021). Guidelines for the Diagnosis and Management of GERD. American Journal of Gastroenterology, 116(2), 178-197.
Ness-Jensen, E., Hveem, K., El-Serag, H. B., & Lagergren, J. (2016). Lifestyle Intervention in GERD. Nature Reviews Gastroenterology & Hepatology, 13(6), 331-342.
Fass, R., & Shapiro, M. (2020). Dietary and Lifestyle Modifications for GERD. Clinics in Gastroenterology and Hepatology, 18(6), 1237-1245.

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