Heartburn triggers: simple food swaps to stop the burn

How to relieve heartburn over christmas and new year

For many of us, the festive period is a time to let ourselves go and allow our gluttonous side free with a plate constantly piled high with rich, indulgent foods.

While some will fall into a sleepy food coma, others will be plagued with the backlash and have to suffer through a bout of heartburn.

Overeating in the first place is not advised but sometimes during the festive period it can feel unavoidable.

Rennie is available at hand to tackle the burn if it does arise, however, there are some tricks to help you avoid heartburn in the first place

REDUCE YOUR PORTION SIZE

Firstly, try to take a look at what you are eating. Very often you will find that besides the amount you are eating it can also be the types of food which can trigger heartburn symptoms. Foods which contain a lot of fat or sugar can be the worst culprits. Try to reduce the amount of:

  • Dairy products
  • Desserts
  • Chocolate
  • Citrus fruits

Alternatively, try to substitute certain foods for others. It’s unreasonable to expect you to skip dessert all together but why not try a lighter choice rather than a big slice of the chocolate cake?

You may be better off eating smaller portions of all the delicious foods you want to eat.

If you have the option to graze on light nibbles rather than a full meal this will be the better option as it will stop your stomach becoming overfull and pushing acid back into your oesophagus. 

potential festive trigger foods

Firstly, try to take a look at what you are eating. Very often you will find that besides the amount you are eating it can also be the types of food which can trigger heartburn symptoms. Foods which contain a lot of fat or sugar can be the worst culprits. Try to reduce the amount of:

  • Dairy products
  • Desserts
  • Chocolate
  • Citrus fruits

Alternatively, try to substitute certain foods for others. It’s unreasonable to expect you to skip dessert all together but why not try a lighter choice rather than a big slice of the chocolate cake?

Grapes apples and flowers

TIME MATTERS

Take your time on your food. People who eat very quickly are more likely suffer with heartburn as the body isn’t able to digest large amounts of food in one go.

Try to space out different foods or courses to give your body time to digest the first lot of food rather than overloading yourself in one go.

stay standing

Avoid laying down after a big meal and, if you can help it, avoid sitting down immediately after too. Getting up and staying vertical will go a long way to preventing heartburn from creeping up on you.

If you do need to sit down, ensure your head is kept higher than your stomach.

Be cautious with drinks

Although it’s easy to get carried away and have a few more glasses of champagne than normal to celebrate the festive period – be warned as this can be a major contributor towards heartburn.

Fizzy, bubbly or highly acidic drinks such as wine, beer or even fizzy soft drinks can irritate your stomach causing acid reflux and heartburn to occur. As with the food, try not to drink too fast as alcohol can be difficult to neutralise and can cause irritation.

If you follow these steps then you can help ensure your festive period is one of joy and plenty of great food and drink!

  • Breakfasts on the go: simple and healthy recipes and ideas
  • Is there a difference between acid reflux and indigestion?
  • Tips to combat stress
  • Heartburn triggers
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Tips to combat stress

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Heartburn triggers

Heartburn is an extremely uncomfortable experience that affects thousands of people across Ireland on a daily basis.

Also known as acid reflux, heartburn is a burning sensation in the chest that occurs as a result of stomach acid rising up into the oesophagus.

Heartburn symptoms can also range from burning in the chest to a sour acidic taste in the back of throat and is often triggered by foods many of us eat on a daily basis.

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