The holidays may be about indulging, but no one wants a side of heartburn with their meal. The good news? It’s possible to savor your favorite holiday meal without relying on antacids.
We asked Rohit Singhania, MD, a gastroenterologist with Hartford HealthCare, for his best tips on enjoying the holidays heartburn-free — and what to do if it sneaks up on you. Here’s how to enjoy every bite.
1. Take it slow.
We know the holiday spread is hard to resist, but piling up your plate can backfire.
“This overflowing plate, while delicious, can lead to increased gastric pressure,” explains Dr. Singhania. “This often results in the reflux of contents — more commonly known as heartburn.”
To keep the festivities enjoyable, try a more mindful approach.
“Start with smaller servings,” Dr. Singhania suggests. “Eat slowly, savor each bite and enjoy the holiday flavors you’ve been waiting for all year.”
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2. Limit the heavy stuff.
The holidays aren’t about skipping your favorite foods — but knowing your limits can make a big difference.
“Fatty foods take longer to digest, and that extra acid production can lead to more reflux,” explains Dr. Singhania.
Some common heartburn triggers to watch for include:
- Fatty foods like creamy sauces, buttery mashed potatoes, fried appetizers or certain meat.
- Acidic foods that include tomato or citrus.
- Chocolate desserts.
“Portion control or tasty swaps can go a long way here,” Dr. Singhania suggests. “Try to limit fatty and spicy foods to avoid discomfort after your meal.”
3. Keep the drinks in check.
Before you make that holiday toast, it’s worth rethinking your drink choices.
“Many of us enjoy wine, beer and cocktails around the holidays,” says Dr. Singhania. “But alcohol relaxes the LES (lower esophageal sphincter), allowing acid to escape into the esophagus and cause heartburn.”
To keep things comfortable, try limiting alcohol — and soda — and stay hydrated with plenty of water. For a festive touch, consider a signature mocktail instead.
> Related: Is Alcohol Giving Me Acid Reflux?
4. Don’t eat too late.
No matter what you eat, stopping two to three hours before bed is best.
Easier said than done during the holidays, right?
“Holiday meals can stretch into the evening, and eating late can increase your chances of heartburn,” says Dr. Singhania. “Try setting a goal to wrap up by a certain time. Not only can it help prevent heartburn, but it can also lead to better sleep after the big day.”
5. Hold off on lounging.
A post-meal nap on the couch might sound tempting, but it could bring on discomfort.
“When you lie down after a big meal, acid can flow back into the esophagus, leading to intense heartburn,” explains Dr. Singhania.
The fix? Stay upright for a couple of hours after eating.
“Staying upright helps prevent reflux and improves digestion,” Dr. Singhania adds. “Make it social — take a leisurely walk with your family or friends after dinner to keep things moving.”
And here’s what to do if holiday heartburn hits.
Even with the best intentions, the holidays can still bring on some heartburn.
Here’s what Dr. Singhania suggests:
- Antacids like Tums or Rolaids neutralize stomach acid for fast, short-term relief.
- H2 blockers like famotidine (Pepcid) reduce acid production; take them before your meal for the best results.
- Proton Pump Inhibitors (PPIs) offer long-term acid control but don’t provide immediate relief. If you frequently get heartburn, take them 1-2 days before the holiday to help prevent symptoms.
“This day doesn’t need to be stressful,” says Dr. Singhania. “If you avoid common triggers, balance rich foods with lighter choices, prioritize your favorite foods in moderation and stay hydrated and active, you can help ward off heartburn and enjoy this wonderful holiday.”
