11/06/2024
Know which common Thanksgiving ingredients will trigger your heartburn symptoms so you can gobble up all the classic holiday dishes without fear of missing out on the fun!
By Steven Gorelick, MD, System Chair of the Digestive Health Institute, Nuvance Health
If you suffer from heartburn, celebrating the holidays may make you feel a little anxious. No holiday puts more emphasis on food quite like Thanksgiving does. Here are some foods you should avoid eating on Thanksgiving if you suffer from heartburn — and no, we aren’t talking about Aunt Linda’s green bean casserole!
Think you have heartburn? Learn more about acid reflux and take a heartburn quiz.
Be thankful for avoiding these heartburn-causing foods this holiday season
Deep-fried foods: Deep-fried foods are one of the biggest culprits for triggering heartburn because they contain high amounts of fat and oils, which stimulate stomach acid and relax the muscles in your esophagus. This causes highly acidic stomach acid to flow back up into your chest which is where the term heartburn comes from.
Related content: How to tell the difference between acid reflux and GERD
Garlic and onions: Eating garlic and onions causes acid reflux because of an active ingredient called allicin. This heartburn-inducing compound boosts acid production in the stomach, sending acid flowing back up into your esophagus.
High-fat foods: High-fat foods take longer to digest and can increase the chances of acid reflux. Butter, oils and animal proteins are the main culprits that can trigger your acid reflux symptoms.
Related content: Heartburn trouble? Here are the worst and best foods for acid reflux
Acidic foods: Naturally acidic foods such as cranberries and citrus fruits often trigger heartburn. Think of it as adding fuel to a fire inside your belly.
Related content: Heartburn or heart attack? Symptoms explained
Cinnamon and spice: While a staple ingredient in holiday dishes, spices such as cinnamon, nutmeg and cloves can irritate the lining of your stomach and cause acid reflux and indigestion.
In addition to causing acid reflux, the U.S. Food and Drug Administration recently issued a public health alert for several store-bought ground cinnamon brands containing elevated levels of lead.
The FDA updated its list of lead-containing cinnamon as recently as November 1 stating, “products on the list should be thrown away. Exposure to lead could result in neurological effects such as learning disabilities, behavior difficulties and lowered IQ, especially in young children.”
If you are concerned that you or anyone in your family may have symptoms of lead toxicity, the FDA recommends you call your doctor for an evaluation.
Find a Nuvance Health primary care provider near me.
How to eliminate acid reflux around the holiday table
Aside from bringing up politics, gastroesophageal reflux disease (GERD) is just one thing that should be avoided at the holiday table no matter what. A bad case of indigestion and heartburn could send you home faster than an unsolicited conversation with Uncle Joe about who he voted for during the election. Here are some ways you can avoid harsh heartburn symptoms and still enjoy the classic holiday dishes you love.
Heartburn-safe turkey: Simply remove the skin of the turkey to avoid committing a personal fowl against your heartburn! Turkey skin contains all the fat and oil capable of triggering your acid reflux symptoms. If you want to stay in the game this Thanksgiving, remove the skin!
Pro tip: Avoid deep fried turkey and deep-fried foods that can trigger heartburn symptoms.
Heartburn-safe stuffing: To ensure your heartburn stays on the sideline, choose a small portion of stuffing that doesn’t include high-fat containing ingredients such as sausage, onions and garlic.
Pro tip: Make your own stuffing to bring to the party! You will be surprised at how savory roasted vegetable stuffing with celery and carrots tastes without garlic, onion, sausage or added butter. If you can tolerate it, try using garlic powder instead of garlic cloves and olive oil instead of butter. These ingredients may have less of an impact on your heartburn.
Related content: Burning question: What causes GERD? How to find fast relief
Heartburn-safe mashed potatoes: Mashed potatoes may be the most popular holiday side dish of all time, and your heartburn shouldn’t stop you from enjoying them! Make a touchdown this Thanksgiving by making your own mashed potatoes using skim milk or unflavored and unsweetened almond milk.
Pro tip: Add rosemary, thyme, pink Himalayan salt, basil and some garlic powder to your mashed potatoes — if you can tolerate it, for an extra boost of savory and bright flavors! Keep the gravy on the sidelines for this one.
Heartburn-safe cranberry sauce: Cranberries are naturally acidic, but you can call a time out to balance the acidity by adding low-acid fruits such as diced pears or apples. These fruits add natural sweetness and reduce the overall acidity of the sauce.
Pro tip: Simmering the cranberries longer can help break down their natural acidity and make the sauce smoother and less likely to activate your heartburn symptoms.
Related content: Improve your gut health a delicious autumn squash soup
Heartburn-safe pumpkin pie: You’ve made it to the fourth quarter and so far, you’re winning! Dessert is on the table and you’re on defense! Keep heartburn out of your red zone and make or bring your own pumpkin pie to the party. Make a pie with reduced spices such as cinnamon. Use low-fat ingredients such as low-fat or skim milk, or try unsweetened almond or oat milk, which are generally easier on the stomach.
Pro tip: Avoid overly sweet pies, as sugar can sometimes trigger heartburn. Consider using a small amount of honey or maple syrup instead of white or brown sugar for a more natural sweetness that might be easier on your digestive system.
Still have heartburn? Book now with a gastroenterologist near me.
The bottom line: Don’t let heartburn symptoms knock you out of the game early this holiday season. To enjoy Thanksgiving without heartburn, steer clear of deep-fried, high-fat, acidic and heavily spiced dishes that can trigger your symptoms. Instead, opt for heartburn-friendly versions of holiday favorites, such as skinless turkey, low-fat mashed potatoes, stuffing without garlic or sausage and a milder pumpkin pie. Simple adjustments such as using low-fat ingredients, reducing spices and balancing acidity can help you savor the holiday meal comfortably so you can get back to what really matters the most!