Acid Reflux: Foods to Avoid (and Enjoy) During the Holiday Season

The Holiday Season is a time to enjoy—enjoy your family and friends, the gifts and time off, but more importantly, the food. Everyone expects to eat in greater quantities and variety than usual, knowing that this change in diet will have more than one unsavory consequence on our bodies.

One such unpleasant repercussion is acid reflux, which occurs when acids in the stomach flow back up the esophagus, irritating it in the process. Though many people deal with acid reflux from time to time, there are steps you can take to avoid it or minimize it.

This blog post will explore what kinds of Holiday foods you can indulge in and which ones you should avoid to keep acid reflux at bay.

Preventing Acid Reflux

You should consider a few things before and after eating to prevent acid reflux. Start by being conscientious about how much food you put on your plate. Being aware of the quantity of food you consume is essential to avoiding acid reflux. Don’t overcrowd your plate, and eat slowly so you don’t overeat.

After you’re done feasting, keep your body upright for some time to deter any stomach contents from creeping up your esophagus. And now, we can get to the good stuff. Which foods are friends and which are foes? We’ve compiled a helpful list for you below. Enjoy!

Foods To Avoid

Some foods have the tragic reputation of causing or worsening acid reflux. We have focused on a few you might encounter during the Holiday Season.

• Chocolate

Chocolate contains serotonin, which—aside from making you happy—can cause the muscles between your esophagus and stomach to relax, allowing the acid to push its way up.

• Peppermint

Another popular food element during the Holidays is peppermint. More of a flavor than a food, peppermint-flavored items such as drinks, candies, or cakes can cause reflux symptoms for the same reasons chocolate does. Additionally, peppermint can also cause irritation in your stomach lining.

• Spicy Foods

Spicy food can irritate your esophagus, stomach, and bowels, especially if you suffer from IBS (irritable bowel syndrome) or dyspepsia (indigestion) and consume these foods often. This irritation can cause inflammation, acid reflux, and pain. Spicy foods can also slow down digestion. You’re better off choosing milder seasoning alternatives or minimizing the amount of spicy food you eat.

• High Fat and Fried Foods

Extra-buttery mashed potatoes, creamy cheesecake, potato chips, high-fat cuts of red meat, and ice cream. Sadly, the list goes on and on. The high-fat content in these foods can cause your stomach to empty more slowly, allowing the acid to trek up your esophagus.

• Alcohol

Consuming alcohol can create more acid in your stomach. This excess acid can then make its way up to your esophagus. Long-term effects of alcohol include damage to the lining of both the esophagus and stomach. During the Holiday Season, try alternating non-alcoholic (and non-irritating) beverages between your glasses of Cabernet Sauvignon.

• Carbonated Beverages

Carbonated drinks are not a good choice if you’re looking to avoid acid reflux. Beverages such as soda and sparkling water can cause bloating, which increases pressure on the stomach, triggering reflux. Instead of bubbly drinks, try flat water or herbal teas.

Foods To Enjoy

There are many foods you can indulge in that will not trigger acid reflux symptoms or, better yet, will help alleviate them. It may be hard to avoid certain reflux-inducing foods during Holiday gatherings, which is why it is essential to incorporate foods that can improve these symptoms.

• Ginger

Ginger is known for its anti-inflammatory properties, which can aid in soothing digestive issues, including acid reflux. You can consume it by incorporating it in meals or through teas and lozenges. Lozenges can also help you produce more saliva, which can offset stomach acid.

• Whole Grains

Foods high in fiber, such as whole grains, may reduce your risk of acid reflux. To promote healthy digestion, consider incorporating foods like oatmeal, quinoa, brown rice, popcorn, and whole wheat bread into your Holiday diet.

• Non-Citrus Fruits

Fruits such as ripe bananas, melons, apples, and pears have lower acidity levels, meaning they are less likely to trigger any symptoms of acid reflux.

Additionally, fruits like bananas, apples, and raspberries are high in pectin. This water-soluble fiber forms a gel-like substance, making it easier for the food to travel through your digestive system.

• Vegetables High in Fiber and Water Content

Studies show that eating vegetables rich in fiber can lower the risk of acid reflux. Feel free to enjoy a variety of vegetables, including leafy greens, cauliflower, broccoli, and cucumber. Leafy greens, cucumbers, and zucchini are also high in water content, which can help dilute stomach acid.

Root vegetables such as potatoes, sweet potatoes, mushrooms, carrots, and beets can also alleviate symptoms of acid reflux.

• Lean Proteins

Consuming lean protein, including fish, poultry, and tofu, is less likely to induce acid reflux than other protein sources higher in fat.

• Low-fat Dairy

Not all dairy is bad for acid reflux. Low-fat yogurt and low-fat milk can soothe acid reflux symptoms by lining the esophagus and stomach to help prevent heartburn. They also provide probiotics for better digestion.

Other non-dairy options that may benefit those struggling with acid reflux include soy, oat, or almond milk.

• Alkaline foods

Acidic foods are more likely to cause acid reflux. Conversely, alkaline foods can counteract reflux-causing stomach acids, which is why you should incorporate them into your holiday diet. Alkaline foods include melon, apples, bananas, and cauliflower.

Preventing Acid Reflux

You should consider a few things before and after eating besides the types of foods you consume to prevent acid reflux.

• Control Portions

Be conscientious about how much food you put on your plate. Preventing overeating is essential to avoiding acid reflux, as this can expand your stomach, putting pressure on it, which can lead to acid reflux. Refrain from overcrowding your plate and try to eat small, frequent meals, as these are preferable over heavy, infrequent meals.

• Eat Slowly

Easing the digestive process can help reduce symptoms of acid reflux. An excellent way to achieve this is by thoroughly chewing your food and eating slowly.

Eating slowly can also help you eat less, as you feel full sooner, resulting in fewer calories consumed. It takes about 20 minutes for our brain to send out satiety signals, so slow down and enjoy the benefits.

• Remaining Upright After Eating

Lying down right after a meal is a terrible idea. Instead, after you are done feasting, keep your body upright for some time and let gravity do its work—deterring any stomach contents from creeping up your esophagus.

• Manage Your Weight

Carrying extra body weight adds pressure to your stomach, which can result in stomach acid entering your esophagus. Aside from acid reflux, this can cause heartburn, chest pain, belching, and other unpleasant gastric symptoms.

A healthy, balanced diet and regular exercise are essential to maintaining a healthy weight. A healthy diet is also critical for a long-term fix regarding acid reflux.

Treating Acid Reflux With Antacids

So, no matter your efforts, here you are with acid reflux. You can try antacids for immediate relief, but this short-term solution does not treat the root of the problem and, worse, can result in unwanted side effects.

Generally, antacids are made from a variety of ingredients, including aluminum hydroxide, magnesium carbonate, calcium carbonate, and sodium bicarbonate.

Antiacids are great at quickly neutralizing stomach acids and reducing pain related to acid reflux. Nonetheless, they will not treat or heal any inflammation in the esophagus or other parts of your digestive system that may aggravate your acid reflux symptoms.

Some long-term effects of antacids include nausea, diarrhea, constipation, and headaches. They can also cause hypercalcemia if consumed frequently. This condition describes an excess of calcium in your blood, which may affect numerous organ systems. Similarly, a buildup of aluminum or magnesium can cause kidney problems.

Conclusion

During this Holiday season—when we all enjoy the comfort of family, friends, and food—knowing what to include and what to avoid in our diet can reduce the likelihood and frequency of acid reflux episodes.

The link between diet and acid reflux cannot be denied, so it is imperative to understand better what we can do to prevent this and other gastrointestinal issues.

Figuring out what works best for you may take time and a few failed attempts, as not all trigger foods mentioned above have the same effect on everyone. Conversely, there may be some foods not talked about in this article that you have noticed cause you discomfort. Keep track of such instances and consider removing those items from your diet or reducing their consumption.

If you continue to experience acid reflux symptoms, or they become more aggravating, consult a healthcare professional or registered dietitian for a customized treatment that fits your specific needs and medical history.