The festive season has arrived, bringing with it the warm sounds of family laughter and the tempting aromas of a grand Thanksgiving feast. Yet, for millions, this celebration comes with an unwelcome guest: the painful, burning sensation of heartburn. With rich gravies, buttery sides, and decadent desserts dominating the table, the traditional spread can be a minefield for those with sensitive stomachs.
About 44% of Americans suffer from recurrent GERD (gastro-oesophageal reflux disease), as reported by Brigham and Women’s Hospital. This condition, whose signature symptom is heartburn, occurs when stomach acid travels back up towards the throat. But must you choose between flavour and comfort? Not necessarily. Dr Joseph Salhab, a Florida-based gastroenterologist, has shared practical tips on Instagram for navigating the holiday table without triggering reflux.
Smart Protein and Side Dish Choices
At the heart of Thanksgiving is the turkey. Dr Salhab advises that those prone to heartburn should opt for lean roasted turkey breast instead of fried options or fatty dark meat drenched in butter. This leaner preparation, with its lower fat content, is significantly gentler on your digestive system.
When it comes to side dishes, caution is key. The doctor recommends a clever swap for the classic mashed potatoes. "Go easy on the butter or swap for olive oil mash for a Mediterranean twist that’s gentler on your stomach," he suggested. Furthermore, he advises skipping heavy, creamy casseroles in favour of roasted green beans with fresh herbs, a choice that adds beneficial fibre to your meal.
Navigating Sauces and Desserts
Sauces and glazes define the meal's flavour, but some can be problematic. Dr Salhab warns that tomato-based gravies and citrus glazes, while beautiful, act as "acid bombs for sensitive stomachs." A safer and equally delicious alternative is to choose herb-based gravies, using sage, rosemary, and thyme blended with a low-fat broth.
Thankfully, dessert does not have to be completely off the menu. While classic holiday flavours like chocolate and peppermint are notorious reflux triggers, you can still indulge. The expert recommends choosing vanilla- or cinnamon-based treats to satisfy your sweet tooth without the subsequent discomfort. For drinks, consider ginger seltzer, and if you are having alcohol, go slow and keep portions small.
Practical Pre- and Post-Meal Rituals
Beyond food choices, Dr Salhab shared some simple rituals to help you enjoy the celebration fully. These include eating smaller portions, pacing yourself during the meal, and avoiding lying down for at least three hours after eating. After the feast, you can chew non-mint gum, practice belly breathing, or take a brief 10-minute walk to aid digestion and prevent heartburn.
Disclaimer: The information in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for any health concerns or before making changes to your diet.
