Tis the Season for Food, Fun—and Heartburn? Here’s How to Avoid It!

By Dr. Peter Klapper Ph.D.,

Ah, the holiday season! It's a time for laughter, gatherings, and let’s face it—endless tables loaded with rich, festive foods. But for those of us who deal with heartburn or acid reflux, this time of year can mean more than just cozy sweaters and holiday cheer. Holiday favorites like creamy casseroles, buttery desserts, and all those delicious spices can sometimes leave us feeling like a fireplace is burning in our chests.

Here’s how to get through the holiday’s heartburn-free, while still indulging in all your favorites!

Skip the Burn, Not the Fun
The last thing anyone wants is a holiday ruined by the discomfort of acid reflux. Here are some friendly reminders to help you keep things jolly:

1. Portion Control Is Your Friend: It’s tempting to pile the plate high, but keeping portions smaller can help you avoid the dreaded post-meal burn. Savor every bite—this way, you’ll enjoy the taste without overloading your stomach.
2. Watch for Acidic Culprits: Citrus, tomatoes, chocolate, and peppermint are common holiday culprits that can flare up heartburn. Instead, opt for milder options, when possible, like creamy (non-tomato) soups, roasted veggies, or fresh fruits like melons and bananas.
3. Take It Easy on the Sweets & Spirits: Holiday cookies and eggnog galore, but sugar and alcohol can be triggers for acid reflux. Limit sugary treats, and when it comes to drinks, try sticking to heartburn-friendly options like still water or herbal tea. If wine or cocktails are on the menu, have a small glass with your meal and sip slowly.
4. Enjoy Non-Stop Snacking with Some Gaps: Grazing on all the delicious goodies can keep you too full for too long, causing stomach acid to flow back up. Give your stomach some time to digest in between courses or take a quick walk around the room to keep things moving.

Heartburn-Free Recipes to Try
If you're hosting, why not add a few delicious heartburn-friendly dishes to the spread? Here are some ideas to keep everyone (and their tummies) merry:

• Ginger-Infused Roasted Carrots: Ginger is a natural soother for stomach woes, so toss carrots in a light ginger glaze for a tasty side dish!
• Baked Sweet Potatoes with Cinnamon: Skip the marshmallows and add a sprinkle of cinnamon for a sweet, comforting dish.
• Turkey and Veggie Skewers: Protein-packed and flavorful, these skewers let you enjoy the main event without all the fatty trimmings.

For Heartburn Emergencies: Natural Remedies You’ll Love
Sometimes, despite our best efforts, holiday indulgence wins out. If you feel the burn, try these natural remedies:

• Sip on Chamomile or Ginger Tea: Both can help soothe your stomach and keep acid in check. A warm mug by the fire? Win-win!
• Reach for an Antacid Alternative: Natural remedies, like those featuring baking soda or slippery elm, can help balance acid and relieve symptoms without harsh chemicals.
• Consider a Natural Heartburn Aid: Look for products that use plant-based ingredients, like our organic Heartburn & Acid Reflux Relief  which helps to soothe and balance stomach acid.

The Bottom Line
Don’t let heartburn take away your holiday joy! By being mindful of what you eat, embracing smaller portions, and having some natural remedies on hand, you can savor every moment of the season with friends and family—minus the burn. So go ahead, enjoy that slice of pie (just maybe not three slices!) and cherish the holidays with comfort and cheer.