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The holidays are all about gathering together to spend time with family and friends, to laugh and have fun together, and to of course indulge in our favorite holiday treats! The festive drinks and rich foods from creamy mashed potatoes to warm pumpkin pie, holiday feasts are the most favored meals of the year by many – except maybe not for our friends who suffer from chronic heart burn and acid reflux.
Acid reflux is when acid that is normally produced by your stomach to help you digest your food travels up into your esophagus. The esophagus gets inflamed and is not made for acid causing varying symptoms including indigestion, reflux, burning, cough, pain, etc.
According to Physicians Regional Healthcare System’s gastroenterologists, Dr. Alexandra Grace, D.O. and Dr. Michael Cohen, M.D., alcohol, chocolate and fatty foods are the three top foods they recommend avoiding during the holidays if you suffer from acid reflux. “These all can worsen reflux especially in large amounts which is the tradition at the holidays!” Dr. Grace explains.
Certain foods can cause relaxation of the sphincter valve that separates the esophagus and stomach. Foods like chocolate, caffeine, alcohol, tomato sauce, orange juice/grapefruit juice, garlic and onions and peppermint cause the valve/muscle at the bottom of the esophagus to relax. This allows the acid to come up and cause issues and symptoms.
Both physicians recommend that those suffering from acid reflux can stick with most sides such as veggies, green beans, and even mashed potatoes. Sticking with roasted or grilled veggies instead of casseroles which are richer and usually have added cheese and creams is the best way to cook your sides. As far as the main course, turkey and most meats aren’t bad for reflux, however, the gravy should be used in smaller amounts.
If you can make it to dessert, try eating small portions of things like pumpkin or apple pie. Avoid the chocolates and ice cream sides and enjoy everything in moderation. “Be sure to reach for the healthier desserts. Any non-citrus fruits will be enjoyable without causing acid reflux,” Dr. Cohen encourages. Keeping the meals small instead of overindulging in larger meals is going to be a savior tip for those with acid reflux.
Follow Dr. Grace and Dr. Cohen’s tips on how to handle your holiday heartburn:
1. Try eating a healthy snack before the big meals, so you’re less likely to overeat.
2. Avoid going in for seconds and thirds even though you have your eating pants on. Limit yourself to 1 alcoholic beverage, 1 plate of food, 1 piece of chocolate cake.
3. Watch how late at night you are eating. You shouldn’t eat within 3 hours of bedtime. Do not lay down within 1 hour of eating.
4. Wear loose clothing to keep pressure off your stomach which can increase reflux.
5. Enjoy the holidays! As long as portion control is on your mind, it’s okay to enjoy a small slice of your favorite pumpkin pie you make once a year! Everything in moderation!
Use over the counter medications like Pepcid, Tums, Rolaids in small amounts as needed for symptoms, however if you find you’re reaching for the medication daily or more frequently, then it may be time to discuss your symptoms with your primary care or gastroenterologist.
Dr. Grace is located at our
Physicians Regional – Collier Blvd. campus
8340 Collier Boulevard 34114 and our new
Physicians Regional – Pine Ridge Medical Office Bldg. 6376 Pine Ridge Rd., Naples, 34119.
Dr. Cohen is located at our
Physicians Regional – Walden Center campus 24231 Walden Center Dr., Bonita Springs, FL 34134 and our new Physicians Regional –
Pine Ridge Medical Office Bldg. 6376
Pine Ridge Rd., Naples, FL 34119.
To schedule an appointment with Dr. Grace or Dr. Cohen, please call (239) 348-4221 or visit PhysiciansRegionalMedicalGroup.com.