Tips for avoiding acid reflux (heartburn) at Christmas

Everyone experiences heartburn from time to time, a condition causes a burning in the throat and leaves a bad taste in the mouth. What’s more, new research has shown that around three in 10 people in Europe and US suffer from heartburn chronically, known as GORD (Gastro-oesophageal reflux disease).

One of the key triggers for heartburn is rich foods, and with Christmas – a period of indulgence – just around the corner, Specialist Upper Gastrointestinal and Reflux Surgeon at independent charitable hospital, King Edward VII’s, Nick Boyle is offering his top five tips on how to how to banish the uncomfortable feeling:

1) Have your Christmas dinner at lunch

Eating late at night is more likely to trigger heartburn, as the body is still trying to digest the food as we wind down. With that in mind, opt to have your Christmas meal at lunchtime and something lighter before bed. This will give the body more time to process the food and help mitigate uncomfortable acid reflux.

2) Eat smaller portions

Christmas is a time for indulging and enjoying time with your family and friends around a festive meal. But eating large meals puts pressure on the lower oesophageal sphincter (LES) muscle. When this sphincter has too much pressure on it, stomach acid is more likely to flow into your oesophagus from your stomach, causing symptoms of heartburn. Eating smaller meals can go a long way to avoid this happening.

3) Know and avoid your triggers

Rich, fatty, fried foods are notorious for causing heartburn, but lesser-known triggers include ingredients such as onions, tomatoes, and citrus fruit. Having said that, everyone will have their own individual triggers. It could be helpful to keep a food and symptom diary and cut out foods which are known to increase symptoms, particularly over the festive season when we tend to overeat.

4) Undo your belt after a Christmas meal

Tight clothing can increase pressure on your stomach and push stomach acid into your oesophagus leading to heartburn. Aim to opt for trousers with an elasticated waist or if this isn’t possible undo your belt after your Christmas meal to relieve pressure on your stomach.

5) Use antacids wisely

Antacids are one of the most prescribed drugs in the western world and it’s estimated that 5-10% of people take them regularly. And though they can often help curb the symptoms of heartburn quickly and efficiently, there is research showing that long-term usage can have negative impact on areas such as the gut microbiome. It’s key to talk to your doctor about your use of antacids as every case is specific, but they may be able to advise on alternative courses of action if they may be more beneficial in the long term.

More information

• If you suffer with chronic reflux symptoms , speak to your GP about possible treatments and having a BRAVO pH test. (Don’t have a GP?)
• King Edward VII’s Gastroenterology Department is a fully equipped unit, staffed by experts with access to the most up to date tests and treatments, including the BRAVO pH test, LINX and more
• Mr Nick Boyle is an expert in Upper GI surgery and chronic reflux and can provide expert treatment, advice and guidance. Make an enquiry.