Thanksgiving Feasting Without the Fire: How to Enjoy Turkey Without Triggering GERD

Thanksgiving marks the beginning of the season when many of us loosen our diets. Think caramelized sweet potato casserole, creamed onions, turkey stuffing, pumpkin pie, and maybe even one more piece of pecan pie. And coincidentally (or not), the holiday overlaps with Gastroesophageal Reflux Disease (GERD) Awareness Week.

We asked Columbia University Vagelos College of Physicians and Surgeons assistant professor of medicine Andy Liu, MD, a gastroenterologist, to explain what happens to our digestive systems when we overindulge at the holiday dinner table. And how to limit the consequences of our excess.

Ah, Thanksgiving. A time for family, friends, and a feast that would make even the hungriest hobbit drool But for those of us with GERD, the thought of all that delicious food can also bring a sense of dread.

Fear not, fellow heartburn sufferers! With a few simple tips, you can enjoy Thanksgiving dinner without the fiery aftermath.

What is GERD?

GERD, or gastroesophageal reflux disease, is a digestive disorder where the lower esophageal sphincter (LES) muscle doesn’t function properly. This allows stomach acids and food to flow back into the esophagus, causing that burning sensation we know as heartburn.

Why is Thanksgiving a GERD Trigger?

Thanksgiving meals are notorious for being large and rich, two factors that can exacerbate GERD symptoms The increased stomach pressure from a big meal pushes stomach contents back up the esophagus, while fatty and spicy foods irritate the esophageal lining

How to Enjoy Thanksgiving Without the Heartburn

Don’t worry, you don’t have to resign yourself to a plate of dry turkey and steamed broccoli. Here are some tips to help you navigate the Thanksgiving table without triggering your GERD:

Mind your portions: Instead of piling your plate high, opt for smaller portions and savor each bite. Remember, you can always go back for seconds (or thirds!), but it’s harder to undo the damage of overindulging.
Choose wisely: Opt for lean meats like turkey breast and avoid fatty cuts like dark meat. Skip the creamy casseroles and opt for roasted vegetables instead. And while pumpkin pie is a Thanksgiving staple, a small slice is better than a whole piece.
Time your meals: Avoid lying down right after eating. Instead, take a leisurely walk or engage in some light activity to help your food digest properly.
Medications: If you know you’re prone to heartburn, consider taking an over-the-counter antacid like Tums before your meal. For more severe cases, talk to your doctor about prescription medications.

What to Do if You Experience Heartburn

Even with the best intentions, heartburn can sometimes sneak up on us. If you find yourself experiencing that burning sensation, here are some tips to find relief:

Pop an antacid: Keep some Tums or another antacid handy to neutralize stomach acid.
Sip on water: Water can help dilute stomach acid and soothe the esophagus.
Avoid lying down: Keep your upper body elevated to prevent stomach contents from flowing back up.
Take a walk: Light activity can help your food digest and reduce heartburn symptoms.

Don’t Let GERD Steal Your Thanksgiving Joy

Thanksgiving is a time for celebration and gratitude. Don’t let GERD steal your joy. By following these tips and listening to your body, you can enjoy a delicious and heartburn-free Thanksgiving feast.

Remember, you’re not alone. Millions of people suffer from GERD. If you’re struggling, talk to your doctor or a healthcare professional for personalized advice and support.

Happy Thanksgiving!

What is GERD? Is it Acid Reflux?

Acid reflux and GERD are related, but not the same.

Small amounts of acid reflux are normal, especially if the symptoms (heartburn, regurgitation) are transient and only mildly bothersome. Acid reflux is the result of stomach acid flowing back up into the esophagus, throat, and mouth. It usually happens when the lower esophageal sphincter, a valve that divides the stomach and esophagus, opens momentarily to help release gas from the stomach.

When you have a history of acid reflux that is persistent and frequent, esophageal acid exposure may eventually lead to GERD.

GERD stands for gastroesophageal reflux disease. As stated in the previous letter, GERD is a disease that over time may cause harm and complications to the esophagus. Unlike acid reflux, GERD is not normal and should be treated.

Does GERD go away on its own?

Mild forms of GERD can go away, particularly if an offending risk factor is removed. For instance, in overweight patients, weight loss can be very effective. Quitting cigarette smoking or limiting caffeine, alcohol, and other dietary triggers can also be very helpful.

Proven Tip to Improve GERD (Fix Heartburn now) 2024

FAQ

Is turkey OK for acid reflux?

Oatmeal – this is a great source of fibre, meaning that it can absorb acid in the stomach and reduce reflux symptoms. Other fibre options include wholegrain rice and breads. Lean meats – chicken and turkey are low-fat and can reduce symptoms of acid reflux.

Is deli turkey bad for acid reflux?

FILLERS: try to stick to meats lower in fat, such as chicken, turkey, ham or roast beef. Buy meats that haven’t gone through a lot of processing. For example, avoid smoked or cured meats, as these can often trigger heartburn; the meat is often spiced or glazed with honey or sugar.

What meats cause acid reflux?

Foods that have concentrated amount of fat can induce reflux symptoms. These can include fatty meats like bacon and sausage or any heavily fried foods. The high amount of fat in these foods can slow emptying from your stomach, leading to stomach acid backing up into the esophagus after consumption.

What Thanksgiving foods cause acid reflux?

White meat– High-fat foods spark acid reflux, so steer clear of dark and fried meat. Baked potato– Avoid mashed potatoes, which tend to have heavy cream and butter. Non-stuffed stuffing– Cook a batch outside of the turkey to decrease the fat content. Veggies– Head for the steamed vegetables instead of the casserole.