It’s that time of year again, the time of year when moderation at mealtimes goes right out the window. Holiday parties, after-work drinks, celebrations with the entire family, any occasion where food brings friends and family together all make it difficult to spare a thought or two for what and how much food we’re putting into our mouths. And, unfortunately, all that immoderation can cause more than just a little weight gain by the end of the year.

Gastroesophageal reflux disease (GERD) is a digestive disorder that occurs when stomach acid flows back into the esophagus, irritating the lining of the esophagus and causing the symptoms of GERD, which include acid reflux and heartburn. Acid reflux and heartburn are common but a person is diagnosed with GERD only when these symptoms begin to occur frequently, or when they start to interfere with one’s daily activities. 

Help take the possibility of GERD and its symptoms out of your holiday celebrations with these tips on GERD management and prevention from Michael Ujiki, MD, Gastroenterologist at NorthShore: 

Don’t eat too much. It won’t be easy with the many food-centered events around the holidays, but try to watch the amount of food you consume at each meal. Sometimes heartburn isn’t caused by what you eat but how much you eat. And it doesn’t necessarily matter if you’re eating something that is actually good for you; eating too much in one sitting increases your likelihood of suffering heartburn later.

Don’t eat too quickly. Savor your special holiday favorites not only because they taste good but because eating slowly is good for you too. Eating too quickly might be the cause of frequent heartburn. If the holidays have you running around and eating on the go, start to make a point of sitting and slowing down at each meal. This also comes with the added benefit of possibly preventing you from eating too much without realizing it. 

Don’t eat or drink too late. Reflux is overtly impacted by gravity. The majority of people with reflux have an ineffective Lower Esophageal Sphincter (or LES) which helps keep your stomach contents from moving up into your esophagus. Thus any food or liquid contents in your stomach when you lie flat will find their way into your esophagus. It is extremely important that you have an empty stomach at bedtime, so don’t eat any solid food for three hours before you go to bed, and no liquids beyond the hour before bed, and none in the middle of the night. 

Avoid high-fat foods. Another difficult directive during the holidays but many of those traditional holiday foods are high in fat and calories. High-fat foods tend to take longer to digest and sit longer in the stomach; thus, they cause more discomfort and increase the likelihood of triggering GERD symptoms. Fats also relax the LES. Moderation is key but there are also many delicious alternatives to some of your high-fat holiday favorites.

Avoid acidic foods. Acid causes heartburn. Foods high in acid, like tomatoes and citrus fruits and juices, can trigger heartburn on an empty stomach. Try to avoid them if possible or limit them if not. 

Limit coffee, caffeinated sodas, alcohol. All these drinks stimulate acid production and are likely to cause heartburn. Cut them out or keep their consumption to a minimum. Mixed drinks, like Bloody Marys and Screwdrivers, which contain juice and alcohol, would certainly be a trigger for heartburn. Consider decaf and herbal teas instead.

Limit or avoid chocolate and mint. Chocolate and mint also relax the LES, and allow reflux of stomach contents into the esophagus. You should especially avoid these late at night.

Do you know what triggers your GERD symptoms?