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Heartburn-Free Holiday: A Dietitian’s Guide to Preventing Acid Reflux this Holiday Season

The holiday season is a time of joy, celebration, and enjoying some of our favorite foods with family and friends! However, for those dealing with issues like acid reflux, GERD, and LPR, this time of year can be a significant source of anxiety. As a digestive health dietitian who recovered from severe acid reflux/GERD, I understand how overwhelming it can feel around the holiday season. It can feel isolating and frustrating to worry about your digestive issues throughout the holiday season, but you do not have to figure it out alone!

In this blog post, I'll provide you with valuable tips to navigate the holiday season with these conditions, ensuring you can still partake in the festivities with everyone, while also prioritizing supportive actions to help you feel your best.

Plan Ahead


Communicate Your Needs


Don't Skip Meals


Don’t Go Starving


Incorporate Mindful Eating


Choose Wisely: Navigating Your Unique Trigger Foods


Consider Limiting Caffeine and Alcohol


Be Prepared With Your Digestive Toolbox


Practice Stress Management


Enjoy Your Thanksgiving Leftovers

The holiday season should be a time of joy, not discomfort. As a digestive health dietitian, I encourage you to follow these tips to help you navigate the holidays while managing GERD, acid reflux, or LPR. Remember that it's essential to prioritize your health and well-being. By planning ahead, making mindful food choices, and incorporating stress-reduction techniques, you can fully enjoy the festivities without compromising your digestive health. If you're ever unsure about your dietary choices, don't hesitate to consult with a healthcare professional or dietitian for personalized guidance.

Wishing you a happy and healthy holiday season! Remember: above all else, listen to your body.

Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR, digestive health, and IBS. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being.