While the holidays bring with them an abundance of culinary delights, they can be a real test of your digestive health. How to savor the season without overindulging and undermining a healthy lifestyle can be tricky.
Heartburn is an unwanted holiday guest that can put a damper on this celebratory season. Heartburn happens when too much acidic stomach contents move into the esophagus, causing irritation to the esophageal lining. The result is literally a burning feeling in the mid-chest.
“Many of the foods traditionally found on the holiday dinner table, like gravy, potatoes and even cookies, are also some of the hardest for your digestive system,” says bariatric and minimally invasive surgeon Chad Carlton, M.D., FACS, FASMBS, who specializes in weight-loss, anti-reflux, and general surgery at LoneStar Bariatrics and as a physician on the medical staff at Texas Health Plano.
“When you face plenty of food temptations this time of year that can lead to heartburn and other digestive issues, it helps to know what the potential triggers are while still being able to nourish your body properly,” he adds. “The good news is there are great ways to enjoy the season without the annoyance of holiday heartburn.”
Carlton offers these tips and strategies for putting a healthy spin on holiday eating to help avoid feeling discomfort.
1. Bring a Better Version of a Seasonal Favorite
You can have some control of your meal choices when you bring your own healthy dish to a gathering. This might be an appetizer of pre-cut, raw veggies to go with a Greek yogurt or hummus dip. Or try a hot, broth-based soup (rather than a rich creamed soup) to be eaten as a first course. “You won’t have to sacrifice taste and satisfaction, and you’ll get the added benefit of reduced calories and saturated fat,” Carlton says. “Plus, you’ll know there will at least be one digestion-friendly option at the table.”&
2. Fill Your Plate with Color
You can enjoy a full plate of food when it consists of colorful fruits and vegetables and includes smaller portions of difficult-to-digest options. What’s more, the fiber in fruits and vegetables will fill you up quicker so you won’t indulge on heartburn culprits like dark meat turkey and greasy sausage.
Carlton suggests avoiding foods that are fried or cooked in oil or butter, as well as heavily sugared or carbonated drinks. “A good strategy is to reduce things like sugar and saturated fats to promote fat-burning metabolism and digestion while still eating sufficiently to not feel deprived.”
3. Mind Your Portions
Smaller, more frequent meals throughout the day will better serve your digestive system than saving up for that one over-the-top holiday meal. You’ll help prevent stomach acid from building up and flowing back into the esophagus and causing heartburn.
4. Ditch the Post-Meal Nap
Yes, that plate of turkey or a heavy meal of any kind will likely put you in snooze mode. But it’s important to resist the urge to lay down right after eating. Your digestive system works best with gravity, so a walk or simply standing for a period will help you digest your food more comfortably.
5. Keep Water Handy
Staying hydrated when the weather turns cold and dry is important. It also curbs sugar cravings and often prevents overeating, which can lead to heartburn. But what drink you reach for to quench your thirst is just as important, Carlton notes. “If you’re craving heavy and/or spicy foods, first reach for a full glass of water rather than alcohol or caffeine. Try to choose low to no sugar drinks to cut down on calories and carbs at the same time. A wine spritzer of wine and club soda is a way to still enjoy some holiday cheer while reducing your sugar intake for better digestion.”
6. Never Go Hungry
Before heading to a holiday gathering, eat something healthy like a piece of fruit or a handful of nuts to curb your appetite. When you arrive at the festivities, assess your food options without immediately diving in and filling up on splurges that could be heartburn triggers. Becoming aware of what’s available will help you make more mindful food choices in portions you can handle once you feel hungry.
7. Focus on Connecting, Not Eating
Instead of sitting around the food table and grazing, try moving and mingling. After all, conversation won’t lead to overindulgence! Plus, being in an upright position will keep whatever food you do take in traveling in the right direction.
8. Cheat Just a Little
Rather than inhaling three sugar cookies at the office luncheon, allow yourself one small serving of a healthy sweet or savory treat every couple of days during the holiday season (and beyond). “Think about picking an item that’s special and unique to the season but one that won’t cause discomfort. That way you’ll appreciate the indulgence more and fret less about any consequences,” Carlton says.
Healthy Substitutes for Your Favorite Recipes
These ingredient swaps can help reduce the likelihood of experiencing heartburn for healthier versions of the holiday foods you love.
| INSTEAD OF: | USE: |
| Deep-fried turkey and fatty, dark meat | Skinless turkey or turkey breast |
| Cream gravy | Fat-free broth or fresh herbs |
| Spicy marinade | Fat-free broth |
| Pumpkin pie | Apple pie |
| Cinnamon, nutmeg, cloves, or peppermint | Vanilla flavoring or vanilla bean |
| Garlic and onions | Fat-free broth or no-salt seasoning |
| Cooking oil or butter | Mashed avocado, mashed bananas, or plain Greek yogurt |
| Cranberries, citrus fruits, or cranberry sauce | Apples, applesauce, or pears |
| Potatoes | Steamed, mashed cauliflower |
| White or brown sugar | Small amount of honey or maple syrup |
| Sugar cookie or chocolate | Oatmeal cookie or lightly candied nuts (in moderation) |
Source: LoneStar Bariatrics
The Takeaway
A classical recipe for heartburn includes a large fatty meal late in the day, with alcohol or a caffeinated beverage, and then lying down flat.
“To avoid heartburn, think just the opposite. Enjoy your main meal in the middle of the day, don’t eat within three hours of bedtime, avoid fatty and spicy foods, moderate alcohol intake, and consider raising the head of your bed for improved digestion,” Carlton says.
Is your heartburn the result of holiday overindulgence or something more serious? Take our acid reflux health assessment to learn more or find a specialist today to help with your digestive health care.