Don’t Let GERD Steal Your Holiday Cheer: 5 Ways to Prevent Acid Reflux

Heartburn. Burping, Bloating. Gas. The symptoms of gastroesophageal reflux disease (GERD), are never pleasant. What’s worse, they can even be more distressing when you’re trying to enjoy the holidays with your friends and family.

Acid reflux, also called heartburn, is the most common GERD symptom. While everyone experiences heartburn on occasion (especially during the holidays), GERD is a chronic disease characterized by experiencing acid reflux at least twice weekly, for several weeks.

Fortunately, there are many ways to treat and prevent acid reflux, so heartburn doesn’t derail your holiday fun. From his practice in Dallas, Texas, board-certified general surgeon Dr. Michael Sutker shares a few effective ways to avoid acid reflux during the festivities this season.

Eat slowly — and not too much

With all the delicious food available, it can be hard to pace or limit yourself. However, taking it slowly and savoring small portions of your favorite dishes, instead of piling them on your plate and shoveling them into your mouth, can help prevent heartburn and, perhaps, holiday weight gain as well.

Avoid these foods and beverages

You don’t have to deprive yourself of your holiday favorites. However, being aware of common acid reflux trigger foods and beverages can help you either avoid them or consume them in moderation to reduce your risk of heartburn later on. These foods and beverages include:

Alcohol
Tea and coffee
Chocolate
Rich, creamy foods and sauces
Fried foods
Acidic foods like citrus fruits and tomatoes
Spicy foods

These foods and drinks don’t usually directly cause acid reflux, but they can increase your chances of experiencing it or exacerbate existing symptoms.

Holiday foods and drinks to enjoy

Luckily, some foods actually decrease your risk of acid reflux because they’re easy to digest. These foods include:

Non-citrus fruits such as pears, apples, and bananas
Oatmeal
Low-fat yogurt
Zucchini
Baked or roasted potatoes
Avocado
Ginger tea or candies

Incorporate these ingredients in your next holiday meal to offset the rich, sweet stuff.

Don’t hit the couch or bed too early

The last thing you should do after eating a big meal is lie down. When you recline on the couch to watch a football game or a favorite holiday classic, or hit the hay early, you make it easier for digestive acids to flow back into your esophagus and cause heartburn.

Instead, go for a walk or stay standing and talk to your guests for at least one or two hours before you retire to the couch or your bed.

Sleep with your head elevated

Once you’re ready to call it a night, sleep with your head elevated. You can use two pillows instead of one, or prop up the head of your bed if possible. Gravity helps keep your stomach acid down, where it should be.

Help for acid reflux in Dallas, Texas

Looking for more ways to prevent acid reflux or manage GERD this holiday season? Dr. Sutker and our expert team can help. Call Michael Sutker, MD, PA, in Dallas, Texas, today, or use our easy online booking feature to request an appointment at your convenience.