10/01/2024
Don’t let heartburn keep you from enjoying seasonal treats this Halloween. Avoid these common acid reflux-causing foods so you can have a spooktacular Halloween.
By Alexandra Porricelli, Registered Dietitian, Nuvance Health
Does the thought of heartburn leave you feeling scared this Halloween season? Don’t be afraid to enjoy some sweet treats! Find out which goodies can conjure up spooky acid reflux symptoms and which ones won’t play tricks on your digestive health.
How common is acid reflux?
Acid reflux disease or gastroesophageal reflux disease (GERD) is one of the most common diseases related to the field of gastroenterology. According to the American College of Gastroenterology, up to 20% of the U.S. population may have GERD.
Related content: How to tell the difference between acid reflux and GERD
You might be surprised to know it only takes one ingredient in the foods you enjoy to trigger GERD symptoms — acid. Acid-containing foods may seem innocent, but if you suffer from heartburn, avoiding them is usually the best course of action.
Halloween treats to avoid if you have heartburn
Foods and drinks take centerstage in most holidays, and Halloween is no exception. Here are some common Halloween foods that you should avoid if you don’t want a frightful case of heartburn to ruin your night.
Chocolate: It wouldn’t be Halloween without candy! Whether you are handing it out to trick-or-treaters or helping yourself to a bowl at a costume party, it’s easy to overindulge. Chocolate is among the most popular kinds of candy handed out on Halloween, and it’s also a common culprit for causing heartburn.
Chocolate contains a chemical called methylxanthine, which relaxes a part of your esophagus that allows stomach acid to splash back up toward your throat. That is why heartburn feels like a burning sensation in your chest, but it actually has nothing to do with your heart!
Less spooky alternative to chocolate: If you must satisfy your sweet tooth with candy then try candy corn! These festive tri-colored Halloween candies are not only sweet, but they also contain little fat, which often increases stomach acid and leads to unwelcome heartburn. Be careful not to overindulge though! Candy corn is still high in sugar and calories.
Related content: Heartburn or heart attack? Symptoms explained
Caffeine: Looking for an extra jolt of energy to power you back to life like Dr. Frankenstein’s monster? Think twice before sipping that pumpkin spiced latte or you may end up with a case of heartburn before the trunk-or-treat event has even started! Yes, caffeine can trigger heartburn symptoms especially if you already have stomach acid sensitivity.
Less spooky alternative to caffeine: If you need a coffee fix without the caffeine, try decaffeinated coffee with a low-fat pumpkin-flavored creamer or dairy-free milk substitute such as oat milk. Avoid adding cinnamon atop your coffee, because adding spices can increase stomach acid and lead to unwanted acid reflux. Another alternative would be caffeine-free tea!
Related content: Burning question: What causes GERD? How to find fast relief
Alcohol: Whether celebrating All Hallows’ Eve with a night out on the town or a small candle lit seance at home with friends, be mindful not to conjure up too many spirits — alcoholic beverages, that is!
Alcohol and carbonated beverages such as soda and sparkling water can trigger acid reflux symptoms. Citrus fruits, which often accompany Halloween-themed cocktails in the form of both colorful juices and garnishes such as oranges, lemons and limes, can also stimulate stomach acid and trigger heartburn symptoms.
You don’t have to stand in front of a dark mirror chanting ‘bloody marry’ to get a good scare — just drink one! A Bloody Mary cocktail contains all the ingredients needed to summon up your worst heartburn symptoms such as highly acidic tomato sauce, vodka and hot sauce or spices!
Less spooky alternative to alcohol: You can still enjoy a tasty Halloween-themed mocktail. These non-alcoholic heartburn-friendly cocktails can be made with low or no acid ingredients such as coconut water. Add non-citrus fruits to garnish your diabolically delicious concoctions such as apples, pears or even melons.
Related content: Heartburn trouble? Here are the worst and best foods for acid reflux
Fried foods: Donuts are often considered a staple Halloween treat. Apple cider donuts are a seasonal fall food made fresh at local apple orchards and cider mills around late September through October.
Halloween-themed donuts are usually heavily frosted with neon-colored food dyes and topped with other fun and festive ingredients, such as black and white cookie crumbles or even bacon. These ingredients can set both your imagination ablaze and sometimes your heartburn.
Deep-fried foods trigger heartburn because of their high-fat content which stimulates stomach acid and relaxes the muscle in your esophagus.
Less spooky alternative to fried foods: Oven-baked banana or apple donuts are a GERD friendly alternative to traditional deep-fried donuts! These oven-baked donuts are made with whole grains and non-acidic fruits that are sure to satisfy all the ghouls and goblins. Baked donuts contain fewer calories and have a more nutritional benefit than deep-fried donuts!
Garlic, onions and tomatoes: A Halloween party wouldn’t be complete without pizza. And unless you are being stalked by a centuries’ old vampire, toss away those garlic bulbs! Eating garlic, especially raw garlic, causes acid reflux because of an active ingredient called allicin. This compound boosts acid production in the stomach.
Onions also have a similar effect which can cause heartburn. Go light on the sauce and cheese! Tomatoes are highly acidic, and tomato sauce often contains, you guessed it, both garlic and onions. Extra cheese on your pizza contains a lot of extra grease and fat which stimulates stomach acid and can start a heartburn inferno.
Less spooky alternative: Does your pizza look as pale as a ghost? Try white pizza made without tomato sauce. Not only are these pizzas heartburn friendly, but they are also available to order from most restaurants. White pizza is usually made when combined with olive oil and herbs and low-fat cheese. Try substituting fat-containing meat toppings and garlic and onions for fresh basil leaves, dried thyme and oregano in for a more authentic traditional pizza taste without the heartburn!
Still have heartburn? Find a gastroenterologist near me.
The bottom line: The fear of heartburn shouldn’t scare you out of having fun this Halloween! Remember to avoid or limit eating and drinking acidic foods and beverages such as chocolate, fried foods, garlic, tomatoes, alcohol and caffeine. If you know which ingredients trigger your heartburn, choose to enjoy low acidic foods instead. Making a plan to avoid foods that trigger your heartburn while keeping an open mind to alternative treats can also help you stay in the Halloween spirit!