Send heartburn on holiday with a reflux diet this festive season. A reflux diet can prevent the pain associated with gastro esophageal reflux disease–without taking large amounts of chalky antacids. Managing acid reflux not only consists of eating a reflux diet containing lower acid producing foods; but includes keeping stress levels down and managing the volume and timing of holiday meals. Foods that are high in fat and sugar will likely produce the volcanic effect of acid reflux in the healthiest individual and may even mimic the feelings of a heart attack in one who suffers from chronic acid reflux disease. A little prevention and planning will definitely make the holidays more enjoyable and healthy for anyone.

The stress associated with holidays affects many. The best way to manage stress is to do some pre-planning on how to respond to the demands of the holidays. Make a list of what needs to be done and get others involved if the tasks are too burdensome–or eliminate and cut back on the holiday plans by finding simple but meaningful activities to recognize the holidays and the ones you love. Sometimes just being around relatives can cause the stomach to churn, turn and burn. A reflux diet can truly help make the holidays more enjoyable while managing the other things that cause stress.

Planning lower acid producing meals is an easy way to stick to the reflux diet during the holidays. Some foods increase acid production in the stomach like alcohol, sugar, spicy food, caffeine and higher acid foods like tomatoes. The excess acid enters the esophagus causing a painful burning sensation. Other foods, like mint, cause the lower esophagus sphincter (LES) muscle to relax. The LES muscle separates the esophagus from the stomach and normally opens when food passes into the stomach from the esophagus. This is the ring that keeps acid in the stomach from erupting into the esophagus. What triggers acid reflux in one person may not trigger a response in another. Knowing food triggers is important when planning and selecting dishes at the holiday table. Keep a food-mood journal for a while until the triggers are identified.

Many are at the mercy of their host for the food dishes served during the holiday festivals. Stay away from dishes containing loads of fat, sugar, caffeine and chocolate and fill up on the foods that consist mainly of vegetables and proteins. Avoid or limit alcoholic beverages as well.

A smaller portion of naughty “but favorite” dishes can be allowed as long as the stomach is not stuffed to capacity. Remember, the hunger trigger will not reset immediately. Many do not limit their food intake until it is already too late. Eat slowly, eat fresher foods first and drink lots of water–then wait several minutes before reaching for the foods that are not friendly to a reflux diet.

If possible, meals should be eaten early in the day–before 6:00 pm. Going to bed with a full stomach is really asking for trouble. If hunger strikes before bedtime, have a raw apple or other piece of fruit. Do not reach for leftover pie. Follow a reflux diet during the holidays and year round for maximum results.

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