There’s nothing like gathering around the table with loved ones for a holiday meal. But festive feasting can also mean a higher chance of heartburn and indigestion.
Indulgences like buttery mashed potatoes, peppermint martinis, and onion-forward stuffing can take a toll on your digestive system. Some planning, precautions, and common sense boundaries will help ensure your stomach acids are in check and your holidays are merry, bright, and free of pain and discomfort.
Are heartburn and indigestion the same thing?
While often used interchangeably, heartburn and indigestion are two different conditions that are related to something that’s going on in the intestinal tract. They can happen at the same time or separately.
Indigestion is a general term that covers a range of digestive issues that cause pain or discomfort in the upper belly. It happens when your body has trouble digesting food. Typical symptoms of indigestion include:
- Bloating, fullness or a burning sensation in the abdomen.
- A feeling of fullness during meals.
- Belching.
- Gas.
- Nausea.
- Vomiting.
Heartburn occurs when stomach acid rises and travels to the esophagus. Common signs of heartburn include:
- A burning sensation in the chest.
- Regurgitation of stomach acid.
- A sour or acidic taste in your mouth.
- Painful swallowing.
- The sensation that food is stuck in the middle of your chest or throat.
Occasional heartburn is a common occurrence for many people. But frequent or severe heartburn may be a symptom of gastroesophageal reflux disease, or GERD. Around 20 percent of people in the U.S. have this chronic condition, which can cause damage to the esophagus and a precancerous condition known as intestinal metaplasia. In rare cases, GERD can lead to esophageal cancer.
What holiday foods are most likely to cause heartburn and indigestion?
The holidays are full of treats and desserts. When you’re aware of foods that can slow down digestion or irritate the esophagus, you can take steps to limit your consumption.
The most common holiday foods that can cause heartburn and indigestion include:
- Fatty foods. Foods high in fat (think roasted meat, gravy, eggnog, and more) can delay digestion and cause the lower esophagus to relax and allow acid to travel back up into the esophagus.
- Soft cheese. As many as 50 percent of Americans are lactose intolerant, meaning they can’t fully digest the sugar found in milk and other dairy products. Ricotta, brie, feta, and other soft cheeses contain significantly more lactose than hard cheese.
- Spicy and acidic foods. Tomato sauce, hot peppers, citrus fruits, and vinegar can irritate the esophagus and cause heartburn.
- Garlic and onions. Both of these holiday meal staples are high in fructans, a substance that makes digestion difficult and can cause cramping, gas, and diarrhea when consumed in large quantities.
- Chocolate. Chocolate is loaded with fat and sugar, which can slow digestion.
- Alcohol. This known trigger of GERD can have an immediate effect on the muscles in the esophagus and cause acid reflux.
- Peppermint. This is a tricky one. While peppermint is known to help relieve the pain of stomach bloating and cramps, it can make things worse for some people. Peppermint has been found to relax the esophagus and lead to increased stomach acid.
Holiday foods aren’t the only offenders. Other risk factors that are often in high supply during the holidays include anxiety, stress and fatigue and/or lack of sleep. These heartburn and indigestion culprits can slow down digestion and increase stomach acid production.
What can I do to prevent heartburn during the holidays?
Don’t let the threat of heartburn and indigestion dampen your holidays. Here are a few things you can do to ward off tummy troubles and keep your seasonal plans on track:
- Make moderation your mantra. Overeating is one of the most common reasons people suffer with indigestion and heartburn during the holidays. Rethink the traditionally piled-high plate, skip second helpings, and don’t wait until you’re stuffed to put down the fork. Listen to your body and stop eating when you feel satisfied (you’ll also want to save space for a reasonable serving of dessert).
- Just say no to Grandma’s Sweet Potato Surprise. If you know there are certain foods that trigger your stomach issues, steer clear of them or limit your consumption.
- Bite off less than you can chew. Digging in doesn’t mean you need to take shovel-sized bites. To give your digestive system time to do its thing, take smaller bites and chew food thoroughly before swallowing.
- Break out the stretchy pants. Too-tight clothing and belts put pressure on the stomach and can up the risk of heartburn and indigestion.
- Plan on some post-meal movement. Walking after eating can stimulate your stomach and intestines and aid in digestion. Plus…exercise and fresh air are always a good idea.
- Avoid the tryptophan-induced nap. Lying down after eating can cause stomach acid to rise into the esophagus and cause heartburn and other symptoms.
- Sidestep late-night noshes. Turkey sandwiches by the light of the refrigerator are right up there in the top 10 of life’s pleasures, but eating close to bedtime can increase your chance of digestive issues and a potentially restless night.
- Make water your choice of beverage, in place of alcohol, caffeine or sodas. If you do have alcohol or caffeine with your meal, be sure to chase them with plenty of water to dilute stomach acid.
- Reach for the Tums. Over the counter antacids can provide quick relief for occasional heartburn and indigestion. If you experience frequent or severe symptoms, it may indicate GERD. Prescription medications are available to ease discomfort.
When should I seek medical care for indigestion or heartburn?
Occasional heartburn and indigestion are common conditions and most often not serious. Most symptoms will go away within a few hours and can usually be managed at home. But if you have symptoms that last more than 24 hours or worsen over time, or you have frequent bouts of indigestion and heartburn, listen to your gut and get it checked out.
At Indigo, we treat most minor injuries and illnesses – including heartburn and nausea. And you don’t have to wait for relief. For in-person care, simply walk into one of our convenient neighborhood locations or reserve a spot online.
If your stomach is telling you to skip the trip to the clinic, you can book a same-day or next-day Indigo Virtual Care appointment to meet face-to-face with an Indigo clinician. Virtual Care is available for adults and children in Washington state and Idaho.
In person and virtually, Indigo is here 8 am to 8 pm, every day – including holidays.
One of our Indigo clinicians will evaluate your symptoms, go over your medical history, and recommend treatment or lifestyle changes or prescribe medication, if necessary. And if you need additional care, our Indigo team will streamline a referral to a specialist.
