Beat the burn this festive season: Tips to avoid heartburn

As the festive season draws near, we look forward to family gatherings, Christmas parties and cosy evenings out with friends.

But for those prone to heartburn and acid reflux, even the anticipation of these occasions can leave a sour taste.

However, some lifestyle changes and simple swaps might help to reduce the risk of feeling the burn so you can still enjoy this sparkle-filled and beyond.

Why the festive season can trigger heartburn

Heartburn is an unpleasant burning sensation in the chest, caused when stomach acid rises up towards the throat – known as acid reflux.

You might also experience bloating, nausea, a sour taste in the mouth, a hoarse voice or bad breath.

While many of us will heartily thank the Victorians for introducing many of our modern-day traditions such as the Christmas dinner, pudding, cake and mince pies – but they’re not light on the stomach.

Many of these foods are high in fat – a known heartburn-trigger – and we’re often surrounded by other potential triggers such as chocolate and alcohol throughout the festive season.

Coupled with the stress of never-ending to-do lists – as stress and anxiety are also causes – we’re more likely to eat later at night if we’re going out and let’s not forget squeezing into those party clothes, which can put pressure on the stomach.

Christmas can be a recipe for heartburn flare-ups.

Tips to help keep heartburn at bay

Limit your food triggers – cut down on the roast potatoes and buttery mash and fill your plate with delicious veggies – there’s plenty of recipes to elevate the humble sprout, carrot and parsnip.

When cooking, go easy on the fat where you can. Turkey is a good choice and there’s also lower fat gravy options. Consider desserts that are lighter (think fruit-based or jelly rather than cream-heavy).

Avoid overeating. Think smaller more frequent meals rather than three large meals a day.

We all enjoy getting dressed up at Christmas but try to wear comfortable clothing. Clothes tight around the waist can push on your tummy and worsen reflux.

Sit up straight when eating and after a meal to help stop stomach acid from travelling up towards your throat.

If you enjoy a festive tipple, don’t drink on an empty stomach. Bread or milk beforehand can help to coat your stomach. Try to limit drinks with strong acidity such as white wine, ciders and citrus cocktails – why not swap out for a delicious mocktail?

Manage stress. The festive season often brings extra tasks, social commitments and expectations. Planning ahead, delegating where possible and carving out ‘you time’ can all help reduce stress-related reflux.