Click here to print heartburn-friendly recipes.
The holidays present a great opportunity for overindulgence – and for some 60 million Americans, that can mean heartburn, which is the most common symptom of gastroesophageal reflux disease (GERD), frequently referred to as acid reflux. Reflux is a condition in which the acid from the stomach backs up into the esophagus and causes heartburn. Unfortunately, during holiday parties, we eat more sweet and rich foods and drink more coffee and alcohol and we pay the price with increased reflux. But holiday parties don’t have to be unpleasant if you approach holiday buffets sensibly.
According to Dr. Kevin Dolehide, M.D., a gastroenterologist from MetroSouth Heartburn Clinic, there are two varieties of heartburn foods that cause problems: the first type causes an increase of stomach acid, which can spill into the esophagus, causing heartburn. The second type is food that relaxes the esophageal sphincter (the flap between the stomach and the esophagus), which keeps it from closing properly and allows stomach acid to get into the esophagus.
Dr. Dolehide gives these holiday tips to sufferers:
Tip #1: Pick Stomach-Safe Foods
Spicy and fatty foods are big contributors to stomach acid production. Watch out for these on holiday buffets! Instead, pick these stomach-safe foods which can help avoid reflux and also provide long term benefits when they become a regular part of your daily diet. The foods listed below have no acidic content, very little fat, salt, or oil and will help the body aid its natural stomach acidity level.
Say YES to these stomach-safe foods on holiday buffets or menus:
- Skinless Chicken
- Multi-Grain Bread
- Mineral Water
- Green Beans
- Crackers, pretzels
- Fish
- Feta or Goat Cheese
- Fat-free Cream Cheese
- Carrots
- Broccoli
- Baked Potatoes
- Apples (fresh, dried and juice)
- Hot cider
- Non-alcoholic beer
- Red licorice
Just Say NO To These Heartburn-Causing Foods:
- Ground beef
- Most cheeses, salami
- Marbled sirloin
- Chicken nuggets/buffalo wings
- Milk shakes
- Ice cream
- Macaroni and Cheese
- Orange, grapefruit or cranberry juice
- Lemons/lemonade
- French fries
- Onions
- Tomato sauce
- Cottage cheese
- Alcoholic beverages
- Chocolate
- Peppermint
- Coffee/tea
Tip #2: Lifestyle Changes to Reduce Reflux:
Even though eating more of the foods in the first group above can have positive results, it is important to implement some additional lifestyle changes:
1. Be patient when eating. Chew and swallow slowly.
2. Spread your food out over four to six smaller meals a day rather than three large meals. This will keep your stomach from overexertion.
3. Eat foods that are high in complex carbohydrates, such as rice, bread and pasta.
4. Avoid high-fat meals such as those from fast food chains. High-fat foods remain in the stomach longer, causing the need for more stomach acid for digestion.
5. Don’t overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.
6. Avoid coffee, chocolate and alcohol. Unfortunately, these are items available at most holiday parties!
7. Maintain upright position during and at least 45 minutes after eating.
8. Don’t eat past 8 p.m. at night or several hours before bedtime. Give your food a chance to digest before going to sleep.
Dr. Dolehide says by following these suggestions, and approaching each party with a strategy of what to eat, reflux patients can have a memorable and pain-free holiday season.
Food specialists from MetroSouth Heartburn Clinic have prepared some heartburn-friendly recipes for the holidays, including: pumpkin-butterscotch muffins, chicken satay, chicken meatballs, whole wheat ginger snaps and low-fat crab dip. These recipes are available for download.
About MetroSouth Heartburn Clinic
MetroSouth Medical Center is pleased to announce the launch of its new Heartburn Clinic, which features gastro-intestinal physicians and general surgeons who specialize in treating reflux and Barrett’s Esophagus.
