Top tips to reduce reflux over the festive season
For many of us Christmas means a change to our usual eating habits. And with that can come the dreaded acid reflux.
Festive food often means creamy desserts, cheese and alcohol, all of which can weaken the lower oesophageal sphincter which can make reflux worse.
So here are my top tips for minimising reflux over the festive period.
- Opt for roasted meats rather than fried.
- Avoid creamy sauces – gravy can be a better option.
- Avoid fizzy drinks and go for non-carbonated mocktails.
- Avoid creamy desserts and instead go for berry sorbet or apple crumble (without the cream).
- Avoid too much chocolate – sorry about this one, but for some people chocolate can be a trigger for acid reflux, so it’s worth seeing if it’s a problem for you.
- If you’re eating out at Christmas then:
- Go for Mediterranean or Japanese over heavier options like Italian or Indian.
- Pre-scan menus in advance so you know you can find some safe options.
- Mix and match starters so you can find something you can eat if you can’t eat the mains.
- Caffeine can be a reflux trigger for some people, so opt for herbal teas that support digestion like camomile or ginger.
- If you are having alcohol, then sip it slowly, alternate alcoholic drinks with water, have a meal before you start drinking (ideally protein) and stop drinking alcohol 3 hours before you go to bed.
You can get your acid reflux more in control. Need some help? Book in for a free chat to find out how I can help.
Content Disclaimer
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.