Stop Heartburn Before It Starts: 5 Dinner Mistakes to Avoid, From a Gastrointestinal Doctor
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The holidays are a time for family, food, and festive cheer, but for many people they also bring an unwelcome guest: heartburn.
It’s no coincidence that reflux cases increase this time of year, according to Dr. Mark Shachner, medical director of Broward Health Coral Springs Heartburn Center in South Florida.
“Heartburn tends to increase during the holidays because we often eat larger portions, enjoy richer foods, and consume more sweets and alcohol than usual,” he told News Digital.
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Combine those delicious holiday foods and drinks with overeating, eating late at night, and going to bed too soon after eating, and you’ve got what the doctor calls “a recipe for reflux.”
“Heartburn tends to increase during the holidays because we often eat larger portions, enjoy richer foods, and consume more sweets and alcohol than usual.” (iStock)
Below, the doctor shares five common mistakes people make that can cause heartburn, during the holidays and all year round.
1. Eating too much too fast
Shachner recommends eating smaller portions, chewing more slowly, and resisting the temptation to go back to eating for seconds until you’ve had time to digest.
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Staying upright for at least two to three hours after eating helps the stomach empty more efficiently and keeps acid in place.
“Moderation and timing make the biggest difference,” Shachner added.
2. Enjoy late night snacks
It’s tempting to grab one last cookie or piece of cake before bed, but Shachner recommends allowing two to three hours between your last bite and bedtime.
Lying down too soon after eating is one of the biggest culprits of reflux, since lying down makes it easier for stomach acid to rise, he said.
Portion control is key not only to maintaining a healthy weight, but also to preventing heartburn. (iStock)
3. Not moving after meals
According to Shachner, walking or other low-effort activities after a big meal can make all the difference.
“A gentle walk after meals helps digestion and reduces reflux,” he said.
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Even light activity helps the stomach process food and reduces the pressure that causes heartburn. As appealing as it may sound, Shachner recommends avoiding post-party naps.
4. Not knowing your triggers
Some foods and drinks are more likely to cause problems. Common triggers include fatty or fried dishes, tomato sauces, citrus fruits, chocolate, mint, alcohol, coffee and carbonated drinks, according to the doctor.
“Every person’s triggers are a little different, so it’s important to pay attention to which foods cause discomfort,” she added.
Staying upright for at least two to three hours after eating helps the stomach empty more efficiently and prevents acid reflux. (iStock)
5. Ignore the symptoms
An occasional attack of heartburn is usually nothing to worry about, but if you have symptoms two or more times a week, or if over-the-counter remedies stop working, the doctor said it’s important to pay attention.
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“That’s when it’s time to see a doctor for a full evaluation,” he said.
Chronic reflux may indicate gastroesophageal reflux disease (GERD), which can cause long-term damage if left untreated.
Frequent heartburn may indicate something more serious, but it is often treatable. (iStock)
The doctor also warned against over-reliance on antacids or acid reducers. “It is best to use them under the guidance of a health professional who can identify and treat the root cause rather than just the symptoms,” he advised.
Advanced relief options
For people with chronic reflux, there are now FDA-approved minimally invasive treatments that provide long-lasting relief without traditional surgery.
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“One example is the LINX® procedure, which uses a small ring of magnetic beads to reinforce the lower esophageal sphincter,” Shachner shared.
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Another is transoral incisionless fundoplication (TIF), which restores the natural barrier between the stomach and esophagus through the mouth, without external incisions.
Khloe Quill is a lifestyle production assistant at News Digital. She and the lifestyle team cover a range of topics including food and drink, travel and health.