By: Zubair Malik, DO, Gastroenterologist – Virtua Motility & GERD Program

Food brings people together, from shopping and cooking to swapping recipes and cleaning up. It’s a beautiful tradition, especially around the holidays.

Holiday feasts are an honored tradition often associated with lavish buffets of food. While these meals are enjoyable, they also can be a source of stomach pain and heartburn.

Acid reflux (also known as gastroesophageal reflux, GERD, heartburn, or indigestion) occurs when the valve at the end of the esophagus doesn’t fully close, allowing acid to flow back into the esophagus.

Some people have acid reflux so severe that it causes significant stomach pains, burning in the chest, acid taste in the mouth, sore throat, and cough (from the acid irritation in the throat). The acid reflux can be worse at night, waking you up or causing burning so bad that it is hard to distinguish the pain from a heart attack.

Avoid Holiday Heartburn With the COMFORT Acronym

When it comes to navigating these symptoms, we recommend using the acronym COMFORT to improve your holiday eating experience and avoid uncomfortable heartburn.

C: Comfortable Clothing

Wear comfortable clothes. Tight-waisted clothes can be constricting and feel uncomfortable after a big meal.

O: Overeating

Overeating is one of the most common holiday heartburn triggers. When your stomach is too full, digestion slows and acid may creep into your esophagus, causing burning and discomfort. These tips can keep you from overeating:

• Plan to eat smaller portions on a smaller plate.
• Don’t pile up your plate.
• Eat slowly.
• Most importantly, stop eating when you are full.
• Ask for a to-go container for foods you didn’t get a chance to eat.

Dairy products (milk, cream, hard cheese) tend to be acidic and can trigger reflux. If you can’t avoid eating dairy, get help from lactose-intolerance supplements or counterbalance them by eating more alkaline foods, like cantaloupe or cauliflower.

M: Move

Movement and exercise help you digest food quicker and keep you from feeling bloated and uncomfortable. Stick to low-impact exercises, like walking, dancing, riding a stationary bike, or practicing yoga. These keep you upright and reduce the chance of acid going backward into the esophagus. Avoid exercises that can make heartburn worse, such as stomach crunches, weightlifting, exercises requiring a lot of bending, and high-impact aerobic exercise.

F: Fluids

Sugary drinks like soda are high in calories and acidity and can subtly pack on the pounds, and soda is high in acid. Alcohol, citrus juices, carbonated drinks, and caffeine can trigger heartburn, no matter what you eat. The best option is to stay hydrated by drinking water. If you’re looking for flavor and would typically reach for champagne, wine, or beer, consider drinking decaffeinated iced tea or spiced cider.

O: Over-the-Counter (OTC) Medications

Keep an OTC reflux medication on hand—there’s no need to suffer if symptoms arise. Ask your doctor or pharmacist what medication is best for you.

If your pain is severe, persists for more than a few days, or is associated with other symptoms, such as chest pain, weakness, cold sweats, or shortness of breath, head to the nearest emergency room. 

R: Reach for Veggies

Rich, spicy, and high-fat foods are common triggers for acid reflux. Pile your plate with more vegetables like plain green beans, squash, or brussels sprouts, which are packed with vitamins, minerals, and fiber. Salad is a great way to go, but skip acid-aggravating ingredients like tomatoes, raw onions, and creamy dressings.

T: Treats

Treats like peppermint candy canes, chocolate, and caffeine-infused desserts can trigger acid reflux. Although fruit is a healthier choice, people with reflux should avoid high-acid fruits like grapefruit, lemon, oranges, and pineapples. You may also want to limit eating processed bread and baked goods, like commercially made cakes, cookies, and brownies because they contain enriched flour and preservatives that can make stomach-acid levels rise. Instead, opt for lower-acid fruits like bananas, apples, or melon, and limit sweets if you’re prone to acid reflux.

There are many things to look forward to during the holiday, but heartburn shouldn’t be one of them! Avoiding triggers, making wise food choices, and being prepared can keep your holiday joyous and burn-free.

Is it more than holiday indulgence?

If you’ve tried medication and your heartburn keeps coming back, it may be time to see specialist. Virtua has a team of gastroenterologists and offers advanced care for chronic heartburn through our Motility & GERD Program. A highly specialized team will help you get to the bottom of what is causing your symptoms and provide a long-term solution.