Dealing with acid reflux during Thanksgiving

Thanksgiving can be a tricky time for people with chronic acid reflux, or Gastroesophageal Reflux Disease (GERD). The rich, hearty meals and desserts are delicious, but also contain ingredients that can trigger acid reflux symptoms like heartburn.

About one in five Americans live with GERD, which occurs when stomach acid travels back up into the esophagus, leading to uncomfortable symptoms. Heartburn is a common symptom, but acid reflux can also cause chest pain, difficulty swallowing, or nausea.

Simple behaviors like monitoring the foods you eat and changing habits can make Thanksgiving just as enjoyable and delicious. Here’s what you can do to manage acid reflux during the holidays.

Eat smaller meals or portions.

It might be tempting to fill your plate like everyone around you, but large meals aren’t great for acid reflux. Instead of heaping your plate and going for seconds, eat smaller meals or portions throughout the day.

Smaller meals are easier on your stomach while large meals can put pressure on the Lower Esophageal Sphincter (LES), the muscular valve between the stomach and the esophagus which usually blocks acid from moving out of the stomach.

Avoid triggers like fatty and spicy foods.

Here are common foods that trigger acid reflux in some people: fatty foods, spicy foods, foods seasoned with onion or garlic, acidic or citrus fruits like oranges and tomatoes, and fried foods.

What does this mean for your Thanksgiving spread? For starters, go easy on the cranberry sauce because cranberries are acidic. The same goes for tomatoes and tomato products like spaghetti sauce. Turkey and other lean, white meats are okay, but not when fried.

Enjoy your favorite foods, with some changes.

There are so many foods you can enjoy during the holidays, even with GERD.

Dinner rolls, vegetables, salad, stuffing, sweet or regular potatoes, and green bean casserole are all okay. However, watch out for spreads, dips, toppings and sauces. Enjoy the salad, but without a fatty dressing or acidic vinaigrette. Enjoy mashed potatoes, but go easy on the butter and gravy, or try roasted or baked potatoes.

Enjoy desserts and beverages in moderation.

The chocolate or dairy found in some desserts could trigger acid reflux. The same goes for caffeine, alcohol, and carbonated drinks. These ingredients and drinks may cause the LES to relax, making it easier for stomach acid to travel into the esophagus.

Try dessert substitutes like fresh fruit (not citrus) or lighter desserts that won’t fill your stomach as much.

Stay active and avoid napping after you eat.

The last thing you should do after a meal — especially a big meal — is lie down and take a nap. Laying down makes it easier for stomach acid to move backwards, which is exactly what you want to avoid. Instead, if you must rest, keep your head above your stomach. Better yet, go for a walk.

In general, exercising is good for you and will help you maintain a healthy body weight. This can help with acid reflux as being overweight or obese is a risk factor for GERD.

Remember, it’s not just what you eat, but how and when you eat it.

Watch out for trigger foods at Thanksgiving, but also eat smaller meals, eat slowly, and avoid eating at least two or three hours before bedtime. In addition to these tips, medication can help.

Keep medication on hand.

Over-the-counter antacids are often used to relieve acid reflux symptoms as they help to neutralize stomach acid. Other medications like proton pump inhibitors and H2 blockers relieve symptoms by reducing stomach acid. Having medication with you at Thanksgiving can give you relief if you encounter heartburn or reflux.

When should you talk to a doctor about acid reflux? Occasional acid reflux might be manageable, but GERD — chronic acid reflux occurring more than twice a week for several weeks — might require treatment.

Alpha’s team of medical providers can help. Acid reflux is just one of the many medical conditions that we treat online. You can complete a consultation and receive a treatment plan from our doctors, all from the comfort of your home. Plus, medication is delivered with free shipping straight to your door. Get started today!