Beat the Holiday Bloat and Heartburn

Don’t let bloating or heartburn burst your holiday bubble. Learn what causes bloating and heartburn and the specific foods or habits to avoid so you can enjoy the holidays—or any day—without the bloat or burn. Gastroenterologist Alex Weick, MD, of Munson Healthcare Digestive Health shares tips for better gastrointestinal health around holiday gatherings and goodies.

What Causes Bloating and Heart Burn

Bloating. When we take in too much air during or around eating, it can get trapped in the bends of the small or large intestine, leading to abdominal swelling, cramping, and sometimes sharp pains. This trapped air is caused by things like overeating, eating quickly, eating gas-producing foods, chewing gum, and smoking. Undigested food, which can happen when digestion slows or certain foods aren’t broken down, can also be a culprit.

Heartburn. Heartburn, or acid reflux, occurs when the acid that is normally present in your stomach to activate the enzymes needed to break down food backs up into the esophagus (the swallowing tube). The backed-up acid can cause an uncomfortable burning sensation in the chest

Foods That Cause Bloating and Heartburn

“If you plan to feast on all the delicious, decadent foods during the holidays, it may be helpful to pay attention to certain types of foods that cause problems for you and do your best to avoid these,” Dr. Weick shares.

So, what are those foods? Keep reading to see what may be triggering your symptoms.

Bloating

If you notice bloating around holiday meals (or any time) and you think it could be the food you’re eating, you could be right. Certain foods contain compounds that naturally produce gas, including:

• Artificial sweeteners
• Carbonated beverages
• Fruit
• Beans
• Broccoli and other cruciferous vegetables

“Some people also have trouble digesting certain types of foods like wheat or dairy, which can cause gas as well,” Dr. Weick says.

Heartburn

Foods that can lead to acid reflux are, you guessed it, more acidic. Think coffee or other forms of caffeine, alcohol, chocolate, citrus fruits, and tomatoes. But these aren’t the only culprits. Certain foods contain compounds that slow the release of food from the stomach to the intestines. Foods that linger in our stomachs can mean increased acid production and pressure. They include:

• Peppers with heat, like chili, jalapeno, or habanero
• Spices made from peppers, like paprika, cayenne pepper, or chili powder
• High-fat foods, like dairy (butter, cheese, heavy or sour cream, etc.), fattier meats like ham, prime rib, or roasted lamb, or foods fried in oil

Fatty foods—like cheese-filled dishes, fried appetizers, and fatty cuts of meat—also release a hormone called cholecystokinin that signals the lower esophageal sphincter (LES) to relax, which can encourage pent up acid to rise back up the esophagus. 

"Many of the foods that can lead to heartburn unfortunately tend to be more common during the holidays,” cautions Dr. Weick. “Some of these popular foods can also pack a double punch. For example, chocolate is both acidic and higher in fat. Or they’re consumed alongside each other, which can be a recipe for tummy trouble.”

Another surprising popular holiday flavor that might not sit so well? Peppermint. While peppermint is known to soothe the stomach, the same relaxant property—menthol —can also cause the LES to relax rather than doing its job.

If you do plan to dig into those holiday goodies, try pacing your eating windows. “Eating smaller portions of these foods more evenly spaced throughout the day rather than a few overly large meals may help minimize some of the gut-related aftereffects,” Dr. Weick says. 

Other Things to Avoid

Nicotine. Like peppermint, nicotine is also a muscle relaxant, which causes the LES to relax. Nicotine also slows down saliva production, which reduces the enzymes needed to break down food. So avoid smoking (including cigars), vaping, and chewing tobacco.

Pre-Bed Snacking. Eating late at night before bed can spell disaster for acid reflux for several reasons. First, your food takes longer to digest. And remember that the longer food lingers in the stomach, the more acid the stomach produces.  “A full stomach combined with lying down also puts extra pressure on the LES, making it more likely to relax and allow acid to escape,” Dr. Weick explains.

Tight Clothing. Clothing that pushes up against the stomach, such as tight pants or panty hose, can increase pressure and worsen bloating.

Additional Tips to Nix Bloating and Heartburn

• Stay hydrated
• Raise the head of your bed by 6-8 inches when you do lay down
• Focus on losing excess weight if needed

At-Home Treatment

If you do find yourself experiencing bloating or heartburn, having certain over-the-counter (OTC) medications on hand can be helpful, shares Dr. Weick.

For heartburn, antacids such as Maalox, Tums, or Mylanta can neutralize stomach acid and provide quick relief. Histamine blockers such as Pepcid, or proton pump inhibitors such as omeprazole for more frequent and severe symptoms.

OTC treatment that can help bloating include medications containing simethicone, Beano, or bismuth subsalicylate. “It is important to always follow the manufacturer's dose and frequency recommendations for these medications,” notes Dr. Weick.

When to Seek Help

Occasional heartburn or bloating is one thing. Ongoing or severe symptoms are another.

“If symptoms are severe, occurring frequently, or you are either not responding well to over-the counter-medications or needing to take over the counter medications regularly to try to control symptoms, it is important to have a conversation with your primary care provider regarding next steps in management,” Dr. Weick says. “You may need to see a gastroenterologist for further evaluation.”

In certain cases, it’s important to seek medical advice immediately. Notify your primary care provider right away If you develop pain with swallowing, you’re vomiting blood or have black bowel movements, or it feels like food gets "stuck" when you swallow.

“It is also important to remember that while heartburn can cause chest discomfort, this can also be a sign of something more serious like a heart attack,” warns Dr. Weick.

If you think you may need to see a gastroenterologist for issues related to the diagnosis, treatment, and prevention of diseases of the digestive tract, including the esophagus, stomach, small bowel and colon, Munson Healthcare Digestive Health is accepting new patients. Ask your Primary Care provider for a referral.