6 Tips to Prevent Heartburn and Upset Stomach During the Holidays
"The key is to be self-aware," says Tappenden. "You need to plan ahead and stay conscious of how you're eating."
Make trade-offs. Accept that you'll indulge during the holidays -- everybody does. Just do it strategically. Think about what you most want and plan for it.
"If what you really love about Thanksgiving dinner is your mother's stuffing, go ahead and have a second helping," says Tappenden. "But decide not to have second helpings of the potatoes, and the pie, and everything else."
Compensate. If you know that you'll be eating a lot of fatty food at holiday parties this week, compensate by healthy eating at lunch. High-fiber vegetables and grains will help keep your GI tract working normally, Clarke says. "Taking a fiber supplement in anticipation can also help," says Clarke. "If you want a natural approach, flaxseed will have the same benefits."
Eat consciously. Starting at Halloween and ending on New Year's, you're going to be surrounded by treats. At least be aware of when you're eating them. "You don't want to dip your hand absent-mindedly into every bowl of candy you come across," says Tappenden.
Eat slowly. It's good advice year-round, but it's especially important now. "Eating slowly can really make a difference," says Clarke. "It will help the stomach empty better and suppress the appetite. You won't want to overeat as much if you eat slowly."
Limit alcohol. On its own, alcohol can irritate the GI tract and trigger heartburn. It also lowers your defenses, increasing the chances you'll make bad food choices.
Move. "After the pumpkin pie, don't stretch out on the couch," Tappenden tells WebMD. You're bound to get heartburn and acid reflux if you do. Instead, go out for a short walk. In general, try to keep up your regular exercise plan during the holidays -- at least as well as you can amid the chaos.