How to Avoid Holiday Heartburn! Internist/Gastroenterologist Explains What to Do!

Even if you’re not a “foodie” most people look forward to indulging in the culinary delights of holiday time between Thanksgiving and New Year’s Eve. This means that even people who are typically disciplined eat too much in one evening, eat rapidly, imbibe amounts of alcohol they are unaccustomed to, and consume foods that may not be part of their regular diet because “tis the season.”

Photo courtesy of Deposit photos

While nobody likes a medical grinch, there are ways to have gastronomic fun without paying the price with holiday heartburn. Dr. Niket Sonpal is an internist and gastroenterologist at Touro College of Medicine. He shares his tips for having your holiday cake and eating it too.

 

Photo courtesy of Study.com

Heartburn happens when stomach acid flows backward into the esophagus. It can also go by two names: GER (gastroesophageal reflux) or GERD (gastroesophageal reflux disease). GER is also known as acid indigestion, happening only once in a while. GERD is chronic heartburn that can lead to esophageal cancer if left untreated.

 

Photo courtesy of  VeryWell.com. Illustration by Jessica Olah, Verywell 

 


Here are some tips for avoiding holiday heartburn
!

Eat light turkey, not dark

High-fat food can spell trouble if you’re prone to heartburn, so do yourself a favor and skip the skin when it comes to turkey time. Your best bet is to eat turkey breast and avoid the oilier dark meat. The same goes for gravy. If it’s not fat-free, it may be smarter to skip this dish.


Choose baked, not mashed

If you have chronic heartburn, you don’t have to give up your favorite foods. You just have to choose wisely to save yourself some pain later on. For example, mashed potatoes can trigger heartburn, but baked potatoes may not. When it comes to dairy products, the less fat the better. Limit butter and avoid sour cream.

Choose multigrain rolls or bread

When choosing grain-based food for the holiday, you can’t go wrong with multigrain bread or rolls. Cornbread and white bread are good choices too if you want to avoid heartburn.

Exceptions to the Rule!

One side dish that should be strictly for the kids, however, is macaroni and cheese. This is one of those dishes known to trigger acid reflux, according to the National Heartburn Alliance.

Selecting a salad

Salads are good news for those with chronic heartburn or GERD—if you have the right salad dressing and ingredients, that is. High-fat foods are a known trigger for acid reflux, so the National Heartburn Alliance recommends avoiding creamy salad dressings, as well as oil and vinegar. Your best bet is a low-fat salad dressing, and avoid tomatoes, raw onions, and other acid-aggravating ingredients. (Want fruit in your salad? Choose apples, not oranges, if you want to avoid heartburn.)

Avoid foods that cause heartburn.

People who suffer from heartburn often know the trigger foods that cause symptoms. Common foods include chocolates, caffeine, and greasy foods. These foods relax the lower esophagus sphincter muscle, when this muscle is relaxed, the food will go back up and cause heartburn. Other foods that can trigger heartburn include acidic foods such as citrus fruits or carbonated beverages. This means avoid Champagne!

Skip Mint Desserts

Candy canes and chocolate mint desserts are best left for others. These dangerous holiday delectables are notorious for helping acid reflux on its way.

Eat more ginger

Ginger is one ingredient that can help ease heartburn, if you don’t get too much of it. (More than 2 to 4 grams per day can actually cause heartburn.)

Ginger is a natural match for root vegetable dishes commonly served during the holidays. Heartburn-friendly vegetables include carrots, cabbage, peas, broccoli, and green beans

Linger Over Your Food

Take the time to eat slowly and enjoy your food. Rushing through your meal or chewing with your mouth open can increase your chances of indigestion or heartburn. Linger over your food and allow yourself to feel full by giving your food time to digest.

Limit Alcoholic Beverages

Have to have that holiday egg nog? Limit it to one glass. This festive beverage can do double the damage. Not only does it contain alcohol that irritates your stomach but it contains the added dose of diary that can cause bloating and gas.

Cut yourself off.

After-hours holiday parties can keep you snacking all night, but eating too close to bedtime can make acid reflux worse. Stop eating and drinking (water included) three hours before bedtime.

Ditch the post-meal nap:

Sleeping right after eating can increase GERD symptoms. Instead of falling asleep, try going for a walk.

 

Author: Dr. Niket Sonpal:

Dr. Niket Sonpal is a native of Long Island NY and a graduate of Medical University of Silesia – Hope Medical Institute in Poland.
He is an Adjunct Assistant Professor at Touro College of Osteopathic Medicine and Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn. Dr. Sonpal has completed his Fellowship in gastroenterology at Lenox Hill Hospital and will continue his work in the field of medical student and resident test preparation.

After completing his residency in Internal Medicine at Lenox Hill Hospital, he was selected to be the 2013‐2014 Chief Resident at Lenox Hill Hospital–Northshore LIJ Health System.

www.niketsonpal.com

 

Thank you to Dr. Niket Sonpal for these very useful tips. Better to have them on hand now  so you can enjoy Thanksgiving dinner!

Stevie Wilson,
LA-Story.com

________________________DEALS and STEALS(Affiliate Links)

I curate deals that offer bonuses, bargains, and great products –and some are very specifically for this site to feature to my audience because I want my audience to get amazing products from great brands!
Disclosure: some of the links on this post might have affiliate links! It costs you nothing. If you buy something, the brand pays me a small percentage.
If you purchase via my link, I make a very small percentage for that purchase. It does not add any additional cost to the product. The price you see is the retail price (depending on store or vendor) .

Sunscreens Are Essential in Summer:  Try COOLA Full Spectrum 360 Sun Silk Drops SPF 30

 

 

 >

COOLA’s breakthrough Sun Silk Drops— your daily Full Spectrum 360° protection from the sun, environmental toxins, and digital overexposure.
Their advanced organic formula is light-as-air yet protects against broad-spectrum UVA/UVB, IR (infrared), and HEV (high energy visible) Light, meaning they’ve got you covered from beach to board meeting. A fast-absorbing complex blend of plant stem cells and patented LightWaves Defense [JS+M] technology helps to prevent visible signs of aging from both indoor and outdoor daily aggressors. Finally, full spectrum organic skincare that keeps up with your everyday modern lifestyle!

What else you need to know:
This product is formulated without oxybenzone. It is vegan, non-GMO, TSA-friendly, and cruelty-free.

Available at Sephora.com and Coola.com

 

Sannibel Platform Wedge Sandal

TREASURE & BOND

Price$79.95

From Nordstrom and Nordstrom.com 

Available in 8 colors including a snakeskin and animal print,  this is the ideal crossover blend of platform meets espadrille!
Buy it here: https://fave.co/2HvogXF
Stevie Tip:
I have this same sandal from their first shipment that included yellow suede. I  am a huge fan of bright colors and I wear this sandal at every opportunity! 

Available at Sephora.com and Coola.com

Subscribe to RSS headline updates from: http://feeds.feedburner.com/la-story/Bpyd

Powered by FeedBurner
If you are going to feature content from LA-Story.com including images, podcasts or videos including the accompanying text, please respect copyright provisions. We require a notation of content origination (meaning credit tag), a link- back to the specific page & please email the link to stevie@la-story.com before the piece goes live.
LA-Story.com, LA-Story Recessionista, Celebrity Stylescope, Celebrity Style Slam Trademark/Copyright: KBP Inc./TNBT Inc 2007-22

 

 

 

 

 

Author: Stevie Wilson

Digital and social media pioneer and visionary meets disruptive innovator with a passion for topics and conversations that reveal insight into the So. California lifestyle. LA-Story.com appeals to a global audience (from Asia to Africa; Middle East to Europe, No. America to Latin America) in variety of topics and sectors: style (beauty and fashion), health & fitness, entertainment (movies, TV, books, music and more) ; food, beverages & spirits; IT Security + tech , travel, special events (red carpet to green carpet) I am known for interviews ( podcasts , textual and video conversations) with notables, celebrities and companies about interesting products & brands; profiles about places that reflect the So. CA vision and special events (Oscars, Golden Globes, Emmys & other events that illustrate celebrity , athletes and home-town "stars" lifestyle and initiatives.) that illuminate the insider's perspective of So. California's lifestyle . Learn what's hot in Los Angeles, NYC, MIami and stops closer to home that make this blog a must-read because the voice, attitude, authenticity and ability to grasp the essence of most sectors, brands & products make it easy for consumers to earn what makes a brand, initiative or product unique - whether, food, fashion or finance (or any other topic "on the table") With 15+ Years online launching websites, online magazines, forums, products & brands, my voice, authenticity and ability to grasp the essence of most sectors, brands & products make it easy for me to share what the online audience and consumers alike want to learn- how to shop, live and reflect the lifestyle they wish to emulate. Need to leverage digital and social media space? Reach out to me!

Share This Post On

Submit a Comment

Your email address will not be published. Required fields are marked *