While the holidays bring an abundance of culinary delights, they can also test your digestive health. Savoring the season without overindulging can be a challenge.
Heartburn, a common holiday guest, can dampen the festivities. It occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest.
Chad Carlton, M.D., a bariatric and minimally invasive surgeon at LoneStar Bariatrics and Texas Health Plano, explains, “Many holiday foods, like gravy, potatoes, and cookies, can be tough on the digestive system. Knowing potential triggers and making healthy choices can help you enjoy the season without heartburn.”
Here are his eight tips for a healthier holiday:
- Bring a Healthier Dish: Contribute a dish like a vegetable platter with a healthy dip or a light soup. This ensures a digestion-friendly option at the table.
- Fill Your Plate with Color: Incorporate colorful fruits and vegetables to fill up faster and reduce the need for heavier foods. Avoid fried, oily, sugary, and carbonated items.
- Mind Your Portions: Smaller, frequent meals are better for digestion than one large meal.
- Skip the Post-Meal Nap: Resist the urge to lie down after eating. Gravity aids digestion, so stay upright.
- Stay Hydrated: Drink plenty of water to curb cravings and prevent overeating. Opt for low-sugar drinks over alcohol or caffeine.
- Don’t Go Hungry: Eat a healthy snack before a gathering to avoid overeating.
- Focus on Connection: Prioritize socializing over grazing.
- Moderate Indulgence: Allow yourself small portions of holiday treats, but be mindful of your choices.
Healthy Substitutions for Favorite Recipes:
Instead of: Deep-fried turkey, fatty dark meat, cream gravy, spicy marinade, cooking oil or butter, white or brown sugar
Use: Skinless turkey or turkey breast, fat-free broth or fresh herbs, fat-free broth, pumpkin pie, cinnamon, nutmeg, cloves, or peppermint, garlic and onions, mashed avocado or bananas, cranberries, citrus fruits, or cranberry sauce, steamed or mashed cauliflower, honey or maple syrup, oatmeal cookies or lightly candied nuts
The Takeaway
A common recipe for heartburn involves a large, late-night meal, alcohol, caffeine, and lying down. To avoid it, eat earlier, avoid fatty and spicy foods, moderate alcohol intake, and elevate your head while sleeping.
We hope this information is helpful to you in the important work you do as a family caregiver.
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