The holiday season can bring joy and full plates, but it also nudges heartburn into the spotlight, and this article lays out why reflux flares, what to watch for, and practical steps to keep acid in check without killing the fun.
“Heartburn tends to flare up during the holidays because we often eat larger portions, enjoy richer foods, and indulge in more sweets and alcohol than usual,” he told Fox News Digital. Big meals, extra desserts, and more cocktails make the perfect setup for that burning feeling. Knowing the trap helps you dodge it without missing the celebration.
Overeating is an easy mistake when family and friends pile plates high. Late dinners and reclining right after a feast only make things worse by letting stomach acid sneak back where it doesn’t belong. Small changes to timing and posture go a long way.
Try swapping the idea of second helpings for a slower first plate; chewing more and pausing between bites gives your stomach time to signal fullness. That simple shift lowers pressure on the valve between stomach and esophagus and can prevent reflux from ever starting. It’s one of the most effective, low-effort moves.
Give yourself two to three hours between your last mouthful and bedtime so gravity does some work for you. “Moderation and timing make the biggest difference,” Shachner added. Resist the urge to curl up on the couch and nap off the holiday buzz right after eating.
Keeping upright after a big meal makes digestion easier and reduces the chance that acid will rise. “A gentle walk after meals helps digestion and reduces reflux,” he said. Even light activity lowers abdominal pressure and helps food move along normally.
Avoid the classic post-feast nap; lying flat is basically an invitation for heartburn to start. Certain foods reliably cause problems for many people, including fatty or fried dishes, tomato-based sauces, citrus fruits, chocolate, peppermint, alcoholic drinks, coffee, and fizzy sodas. If these are on the menu, plan accordingly.
Everyone has a slightly different set of triggers, so pay attention to what specifically bothers you instead of following a one-size-fits-all list. Keeping a quick mental note—or a short phone note—about a meal that causes issues can teach you a lot about personal patterns. Over time those observations let you enjoy favorites in safer ways or skip the biggest troublemakers.
If heartburn pops up occasionally, lifestyle fixes usually handle it. But persistent symptoms deserve a doctor’s attention, especially if they happen two or more times a week or if over-the-counter treatments stop working. “That’s when it’s time to see a doctor for a full evaluation,” he said.
Chronic reflux can indicate gastroesophageal reflux disease, which can damage the esophagus if ignored. Don’t let relief-from-symptoms become the goal when the root cause needs fixing. There are diagnostic steps and targeted therapies that can prevent long-term problems.
Be cautious about leaning on antacids and acid reducers as a permanent workaround. “It’s best to use them under the guidance of a healthcare professional who can identify and treat the root cause rather than just the symptoms,” he advised. Smart use under a doctor’s eye protects you from masking a condition that requires more than a quick fix.
For those with persistent reflux, newer minimally invasive options offer real relief without full-on surgery. “One example is the LINX® procedure, which uses a small ring of magnetic beads to reinforce the lower esophageal sphincter,” Shachner shared. Another option, transoral incisionless fundoplication, rebuilds the natural barrier without external cuts.
Small, sensible choices let you enjoy holiday meals with fewer flare-ups: control portions, pause before seconds, stay upright, and move gently after eating. If symptoms keep showing up, get evaluated so you can treat the cause, not just cover the pain. Those steps let you keep celebrating without letting heartburn steal the night.
