Relieve Heartburn: 10 Hints for the Holidays

One in four Americans need frequent relief from heartburn. If you're among them, you're probably looking forward to the holidays with a mixture of anticipation and queasiness. The six weeks from Thanksgiving to New Year's often turn into a caloric free-for-all, and holiday menus are replete with the foods that are on most heartburn sufferers' "danger" lists.

How can you enjoy the office holiday party, Thanksgiving at your house, Christmas at your in-laws, and the endless round of festive events without crying out for relief from heartburn? Fear not -- the holidays need not be a time when you're haunted by the Ghost of Dinner Immediately Past. Just remember these holiday tips for relief from heartburn:

1. Nibble, don't gorge. "The volume of food you put in makes a big difference," says Donald Castell, MD, professor of medicine and the director of the esophageal disorders program at the Medical University of South Carolina. Don't pile your plate high. For sure relief from heartburn, just sample a few bites of everything. You can enjoy Mom's gravy and cranberry sauce, but skip the second (and third, and fourth) helpings.

2. Don't get rich. It's not just how much you eat, but what you eat, that provokes heartburn. You may already know that fat is a primary culprit -- but so is sugar, says Castell. If you're debating between the mashed potatoes and the pumpkin pie, go for the potatoes for relief from heartburn. "It seems like simple sugars are more of a problem than complex carbohydrates."

3. Front-load your meal. Many of the dietary dangers of the holidays come with dessert. Especially deadly are chocolate-laden treats like truffles, cake, and brownies -- so tasty, but so hazardous for heartburn. On the other hand, says Castell, "Turkey is actually a very good choice. It's high in protein."

4. Order hors d'oeuvres. At many holiday parties, the light appetizers are your best bet for relief from heartburn. Look for things like shrimp, salmon, and other protein-rich but volume-light noshes. Veggie trays are always a good bet, but keep an eye on how much dip you're dousing that celery in.

5. Accept substitutes. Nobody expects you to skip dessert at the holidays entirely. But go for carrot cake instead of chocolate cake. Or, even better, try a fruit parfait instead of peach cobbler. You'll find relief from heartburn and excess calories. Your whole body will thank you later.

6. Take your time. If you wolf down your holiday ham so you can rush back to the big game, you'll likely be moaning later. Linger over dinner for relief from heartburn. People get more heartburn when they eat quickly, studies have shown. So slow down, and savor.

7. Get up! After a big holiday meal, everyone's tempted to lie down on the couch to nap or watch football and parades. But that's the worst thing you can do for your heartburn. That food is still in your stomach for the next three hours -- lying in wait to cause reflux. If you must go from mashed potatoes to couch potato, at least sit up with your head above your stomach. Better yet, play football instead of watching it, or go for a walk to look at the neighborhood decorations. Light exercise after a meal is a sure bet for relief from heartburn.