Tips for a Heartburn-Free Holiday Season

• Eat a low-fat diet. Limit your intake of fried food, cream sauces, gravies, fatty meats, pastries and desserts, nuts, potato chips, butter, or margarine.
• Avoid foods that decrease lower esophageal sphincter pressure, including chocolate, regular and decaffeinated coffee, peppermint, onions, garlic, spearmint, after-dinner liquors, and alcohol. No smoking!
• Try to consume smaller portions.
• If you decide to drink alcohol, opt to dilute it with club soda or water.
• Avoid irritating foods that produce spasm: citrus juices, tomatoes, and tomato sauce.
• Pass on the dessert, or have a smaller portion.
• Be active! Participate in a fun game with the family, take the dog for a walk, walk a little farther when shopping, or take the stairs when possible.
• Avoid eating 2-3 hours prior to bedtime.
• Schedule in time to relax! The holidays can be stressful so it’s important to take time out for yourself to read a book, meditate, or participate in a low-key activity that you find enjoyable yet relaxing.

Beware of the following food that can cause heartburn at your next holiday dinner:

• Rich sauces and gravies
• Desserts
• Eggnog and martinis
• Marbled meats and poultry skin
• Cream cheese and other fatty cheese

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