Enjoying That Holiday Bird Without the GERD
by: Gastro MD
Thanksgiving is right around the corner, and you’re probably planning to partake in some well-loved, Thanksgiving-tradition foods. If you have gastroesophageal reflux disease (GERD), you’re not alone: According to the National Institute of Diabetes and Digestive and Kidney Diseases, 20 percent of people in the U.S. have GERD. And while your condition is common, it doesn’t make it any less bothersome.
Fortunately, there are ways to enjoy Thanksgiving with all the trimmings, even if you have GERD. The key is limiting your triggers by subbing in healthy alternatives. Here are some of our best tips on how you can enjoy that Thanksgiving bird and other holiday dishes without inducing stomach irritation and reflux.
Go Light on the Meat.
Fatty and greasy food cause heartburn, triggering other GERD symptoms like regurgitation. The beautiful thing about turkey is that it offers both dark and white meat. And while both are good sources of many vitamins and minerals, dark meat is slightly higher in cholesterol. Dark meat contains at least 2 grams more fat than an equal portion of white meat. So skip the turkey leg — and skin — and load up on the breast meat instead.
Cook that Bird the Healthy Way.
Deep frying, grilling, smoking and brining are some creative ways of cooking your turkey. Deep frying and grilling result in good flavor and crispy skin. However, the meat will absorb excess oil through frying, and grilling comes with increased cancer risks. And while brining is considered a healthier way of preparing turkey, the process leads to excess sodium.
Roasting, then, is the healthiest method of cooking your GERD-friendly turkey. To make it even healthier, skip the butter and use fresh herbs instead of salt.
Choose Your Sides and Sauces Wisely.
Common reflux triggers include spicy or acidic food. This may mean looking at all the dishes laid out on the table and avoiding the ones that are tomato-based or may contain other triggers like onions, garlic, peppermint, spices and citrus. You may also need to skip the vinaigrette and cranberry sauce.
If you’re preparing the holiday feast, be sure to include root vegetables, such as potatoes, carrots, beets and artichokes. All root vegetables, except onion, are good for heartburn because they make you feel full faster, helping you cut down on the tendency to overeat.
Stuff the Bird — Not Yourself.
Having a feast laid out before you isn’t an excuse to overindulge. Thanksgiving leftovers can be used as ingredients in tasty recipes for days to come, ensuring nothing goes to waste. So rather than piling your dinner plate, grab a smaller plate and take smaller portions. Eat slowly and savor your meal, so you feel those first signals that you’re satisfied.
Walk It Off.
After your Thanksgiving meal, you may feel the urge to lay down. Resist. If you have GERD, the valve connecting your stomach and esophagus doesn’t function properly, so lying down after a meal may aggravate reflux, causing the contents of your stomach to rise into the esophagus. Instead, go for a light walk. A short walk after a meal helps your digestion process and reduces gas and bloating.
With a few painless swaps, you can be grateful for friends and family, fabulous food and fewer uncomfortable moments!
