Don’t let heartburn ruin your big moments

Celebrating a new job, birthday or an anniversary is a fun time to treat yourself to your favorite cuisine. It’s also when most people who struggle with heartburn find their symptoms acting up. 

“During celebrations, meals often include sugary treats, rich and high-fat dishes, and alcohol,” says Lindsay Fencl, a registered dietitian at Aurora BayCare Medical Center. “All of those are tasty, but they can also trigger heartburn – especially in those who are already prone to it.” 

What happens inside your body when you have heartburn? 

According to the National Institute of Health, 44% of U.S. adults experience heartburn each month, and 20% of people experience it at least once a week. 

“Heartburn occurs when stomach acid builds up in places it shouldn’t,” Fencl says. “The stomach produces hydrochloric acid to help digest food, which is safely contained by the stomach’s protective lining. If the muscle between the esophagus and stomach becomes weak, stomach acid can flow back up into the esophagus, causing acid reflux. Because the esophagus lacks the protective lining found in the stomach, this acid can irritate and inflame its walls, leading to heartburn.” 

While not everyone struggles with heartburn, certain factors can make it more likely to occur, like obesity, smoking, pregnancy, depression and alcohol consumption.  

“Heartburn can also result from chronic inflammation in the body, which may be caused by stress, food intolerances, gut imbalances, hormone fluctuations or lack of sleep,” Fencl adds. 

How to reduce heartburn while still enjoying celebrations

“I’ve seen people have meaningful improvements in heartburn symptoms by removing common dietary triggers and making targeted lifestyle changes,” Fencl says. 

She recommends the following:

Drink lots of water 

Stay well-hydrated. Stick to water or sugar-free flavored drinks. While some people tolerate carbonated water, others find it worsens symptoms. If you do tolerate it, make sure the carbonated water is sugar-free or low in sugar. Alcohol-free punches or mocktails can be a fun, gut-friendly alternative to beer, wine or mixed drinks. 

Modify your menu 

Create healthier versions of traditionally creamy or high-fat side dishes to help reduce the risk of symptoms. Prioritize anti-inflammatory and whole food meals where possible. Also, eat half portions of desserts to minimize sugar consumption. 

Get physically active 

Take a 30-minute walk after eating to support digestion and help prevent reflux or constipation, which can contribute to heartburn. Getting a good night’s sleep is also important as poor sleep can worsen inflammation and digestive issues. 

Be mindful of your diet 

Limit your consumption of spicy foods, fried foods, alcohol, high-sugar foods or drinks, and acidic items like soda, citrus fruits, nightshade vegetables and coffee, which significantly increase stomach acid, irritate the digestive tract and cause systemic inflammation in the body. Additionally, if you know a specific food is a heartburn trigger, it’s best to avoid it – especially when other acidic or heavy foods are already part of the menu.

Going gluten-free may also lead to noticeable relief in some people. Since gluten can be a hidden contributor for some, I often recommend eliminating it for four to six weeks while tracking symptoms.

Do you have symptoms of acid reflux? Take a free online quiz.