Take the Heartburn Out of the Holidays With These Simple Food Swaps

Odds are you’re familiar with heartburn, that feeling of pain and burning in your chest you sometimes get after eating certain foods. Heartburn is a symptom of acid reflux, which occurs when acid sloshes back up through your esophagus, the tube that connects the stomach to the mouth.

Occasional episodes of acid reflux are normal and common. If these episodes occur two or more times weekly, however, it can be a sign of gastroesophageal reflux disease (GERD), a more serious digestive condition linked to a slightly higher risk of esophageal cancer.

To avoid or limit the chances of heartburn over the holidays, you may want to tweak your usual end-of-year feast. Here are some typical menus items to watch for, along with potentially better-for-you seasonal substitutes.

Holiday parties often boast a fully stocked bar, but getting a little tipsy may cause heartburn later. Alcohol accelerates the production of acid in the stomach and can relax the lower esophageal sphincter—a ring of muscle separating your esophagus from your stomach—leading to reflux.

Even though the effects of drinking alcohol vary from person to person, it’s best to play it safe and stick to iced water or tea.

Tomatoes are acidic and can cause the body to produce extra stomach acid. If you’re serving a salad, leave the tomatoes to the side for guests to add on their own. Swap out marinara sauce on pasta for a light pesto.

Along the same lines, onions and garlic may increase your risk of heartburn. Some classic holiday sides like green bean casserole are loaded with fried onions and garlic. Instead, try satisfying your taste buds with a new side like sauteed green beans or roasted carrots.

Most vegetables are generally safe in terms of heartburn, but pay attention to the preparation method. Avoid frying or cooking with large amounts of fat, which can aggravate heartburn. Steamed asparagus, sweet peppers and mild green veggies such as arugula and collard greens with a very light sprinkle of salt and pepper are healthy options. Sauteed spinach with sliced apples and walnuts is a nice change-up, too.

Chances are you’ll need a jolt of caffeine at some point during the holidays, but too much may do more harm than good. Instead of that double-shot espresso, try caffeine-free tea or coffee.

Bubbly drinks can aggravate heartburn, as well. Instead of soda or seltzer, opt for water flavored with apples or berries.

Many citrus fruits like lemons and oranges may trigger symptoms of acid reflux. Instead, try non-citrus fruits like bananas, mangos, apples and peaches, which are low in acid and less likely to relax the esophageal sphincter. Snack on sliced apples with a sprinkle of cinnamon or a fruit salad with nuts.

Fried foods and desserts like pies and cakes are high in fat, and have been known to slow down the emptying of the stomach. If you overdo it on these picks, you may have some heartburn. So, steer clear of the fried turkey and extra slices of pecan pie. Indulge in a small serving of desserts on special occasions, and if you’re craving something sweet with dinner, try a whole-grain dinner roll with a light drizzle of honey.

Looking to load up on candy canes and cocoa this season? Not so fast. Both peppermint and chocolate can relax the lower esophageal sphincter, leading to reflux. Instead, choose treats like angel food cake, marshmallows or low-fat frozen yogurt. Or opt for fruit-based sweets such as poached pears or baked apples.

Lean meats like baked or grilled turkey or chicken are easier on the digestive system than fried or fatty meats. For a full, satisfying meal with a lower chance of heartburn, try a few slices of holiday turkey or chicken with a side of steamed asparagus, oven-roasted potatoes and a whole-grain dinner roll.