Many of the foods traditionally served at holiday meals are also some of the hardest to digest. Turkey, gravy, potatoes, and pie are just a few of the foods that provoke unpleasant symptoms of heartburn.
For more than 40 million Americans who suffer from gastroesophageal reflux disease, or GERD, these symptoms are even more serious, especially during the holidays.
Michael Babineaux and Jason Welch, gastroenterology physicians at Baylor Scott & White Medical Center-Marble Falls, describe GERD as a severe form of heartburn when stomach contents, including acid or bile, wash back into the esophagus.
“The acid can erode the lining of the esophagus, which not only causes discomfort but also can lead to serious complications,” Babineaux said.
“People age 40 and older are most at risk, but acid reflux can really affect anyone — infants to adults,” Welch added.
According to both doctors, GERD symptoms are different for everyone, but one common symptom is a burning feeling in the chest behind the breastbone after eating.
Heartburn is a common problem that many people experience occasionally after eating certain foods. Heartburn is characterized by a painful, burning sensation in the chest or throat caused by stomach acid rising up into the esophagus. This is also called acid reflux or gastroesophageal reflux disease (GERD).
With the holidays coming up, all eyes are on the turkey as the centerpiece of festive meals. But if you’re prone to heartburn, you may be wondering – does turkey cause heartburn?
The answer is, turkey itself does not directly cause heartburn. However, there are several factors associated with how turkey is traditionally served during the holidays that can provoke heartburn symptoms.
What Causes Heartburn?
To understand if turkey causes heartburn, it helps to first review what leads to heartburn in general. Possible culprits include
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Diet – Spicy fried fatty, or acidic foods and drinks are common heartburn triggers. Garlic, onions, tomatoes, citrus fruits, chocolate, coffee, and alcohol are top offenders. Overeating can also increase risk.
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Hiatal Hernia – This is when part of the stomach pushes up through the diaphragm into the chest cavity, allowing acid reflux.
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Pregnancy – Hormonal changes and pressure from the growing baby can induce heartburn.
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Obesity – Extra weight exerts pressure on the stomach and can weaken the lower esophageal sphincter.
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Smoking and Alcohol – These substances relax the sphincter muscle between the esophagus and stomach, promoting acid reflux.
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Medications – Drugs like NSAIDs, calcium channel blockers, asthma meds, and sedatives may cause heartburn.
Is Turkey a Heartburn Trigger?
Turkey is a lean protein and not an inherently acidic or spicy food. So on its own, turkey is generally not a direct cause of heartburn.
However, there are several aspects of a traditional holiday turkey dinner that make heartburn more likely to occur:
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Overeating – It’s easy to overindulge when so much delicious food is served family-style at holiday meals. Eating large portions places pressure on the stomach and increases reflux risk.
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Fat Content – Turkey may be lean, but it’s often paired with rich gravies, cream-based sides, and buttery condiments at holiday meals. High-fat foods like these take longer to digest and can relax the esophageal sphincter.
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Lying Down After Eating – It’s tempting to take a nap after a big holiday feast. But reclining too soon prevents proper digestion and enables reflux.
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Stress – Holidays are stressful for many. Stress impacts digestion and stomach acid production.
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Alcohol Intake – Wine, cocktails, and beer often accompany holiday meals. Alcohol is known to trigger heartburn.
So while turkey itself does not cause heartburn, overeating, consuming fatty foods, drinking alcohol, and lying down too soon in conjunction with turkey is a recipe for holiday heartburn.
Tips to Prevent Turkey-Induced Heartburn
If you tend to get heartburn during holidays centered around turkey, there are some precautions you can take to reduce your risk:
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Avoid Overeating – Be mindful of portions and listen to your body’s fullness signals. Stop eating before you feel stuffed.
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Limit Fat Intake – Say no to fried turkey, gravy, creamy casseroles, and buttery dishes. Enjoy turkey roasted, baked or grilled.
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Manage Stress – Make time to relax when holiday stress builds up. Deep breathing can also aid digestion.
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Wait 3-4 Hours Before Lying Down – Allow food to properly digest before reclining. Use pillows to prop yourself up if you do lie down sooner.
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Wear Loose Clothing – Tight pants put pressure on the stomach which can worsen reflux. Opt for loose, comfortable clothes.
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Limit Alcohol – Have no more than one alcoholic drink, as alcohol promotes acid reflux.
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Take an Antacid if Needed – Carry antacids like Tums to quickly relieve breakthrough heartburn pain.
When to See a Doctor
Occasional post-meal heartburn can usually be resolved with lifestyle changes and over-the-counter antacids. But chronic or worsening heartburn warrants medical attention. See your doctor if you have:
- Heartburn more than twice weekly
- Frequent heartburn disrupting sleep
- Difficulty/pain swallowing
- Hoarseness, sore throat, or chronic cough along with heartburn
- Unexplained weight loss
These may indicate gastroesophageal reflux disease (GERD) or other complications requiring treatment.
The Bottom Line
Turkey does not directly cause heartburn. However, overeating, fat intake, alcohol, and reclining too soon after turkey-centric holiday meals are likely to trigger unpleasant heartburn symptoms in susceptible individuals. Following some simple precautions can help you enjoy turkey on Thanksgiving and other holidays heartburn-free. Know the signs of chronic heartburn and talk to your doctor if symptoms persist or worsen. With proper care, you can feast on turkey and all the trimmings without paying the heartburn price later.
CHOOSING THE RIGHT FOODS
Avoiding foods and drinks that trigger acid reflux is a good first step to controlling GERD.
During this time of year, doctors suggest the following to have a more enjoyable holiday.
- Avoid: spicy foods, fatty and fried foods, chocolate, peppermint, citrus foods, and mustard and tomato products.
- Drinks: Best to opt for water and steer clear of alcohol, caffeine, and sodas.
- Turkey meat: Choose light meat rather than dark meat that contains more fat and oils, which exacerbate symptoms.
- Desserts: Stick with low-calorie and avoid chocolate if possible.
- Portions matter: Pay attention to portion sizes. Instead of making a huge plate, eat in smaller quantities throughout the day.
- Ditch the post-meal nap: Sleeping right after eating can increase GERD symptoms. Instead of falling asleep, try going for a walk.
- Improve lifestyle choices: Exercise, reduce your stress if possible, and stop smoking.
All of these healthy choices can help make a positive difference in your health.
Proven Tip to Improve GERD (Fix Heartburn now) 2024
FAQ
What meats cause heartburn?
Foods that have concentrated amount of fat can induce reflux symptoms. These can include fatty meats like bacon and sausage or any heavily fried foods. The high amount of fat in these foods can slow emptying from your stomach, leading to stomach acid backing up into the esophagus after consumption.
What are the worst foods for heartburn?
- Fried food.
- Fast food.
- Pizza.
- Potato chips and other processed snacks.
- Chili powder and pepper (white, black, cayenne)
- Fatty meats such as bacon and sausage.
- Cheese.
Does turkey upset your stomach?
Cook your turkey too long, and it’ll be a tough, dry mess. But that’s not the worst way your turkey can ruin your Thanksgiving: Your bird can harbor Salmonella and Campylobacter bacteria, which can cause stomach bug symptoms like diarrhea, nausea, vomiting, and abdominal pain.
Can I eat a turkey sandwich with GERD?
Other GERD-friendly foods include grilled, poached or baked chicken or fish, baked potatoes, brown rice, whole grain sandwiches made with lean cuts of meat—such as turkey and roast beef—and steamed vegetables.
What foods are good for heartburn?
For reflux, a piece of whole wheat toast might be the best thing since, well, sliced bread. The whole grains in this sandwich staple contain fiber that can mitigate symptoms. A recent study found that dietary fiber might be one key to decreasing heartburn. Root vegetables are another food sure to fill your fiber tank.
What causes gas and heartburn?
Heartburns are caused due to the reflux of acid from the stomach in to the food pipe. If you don’t eat for a long time, there will be production of excess acid within the stomach and this may regurgitate causing heartburns. It is also seen when you eat large amounts of food in one sitting. When you are eating quickly you will be swallowing a lot of air, which will accumulate within the stomach followed by belching and it may lead to acid reflux. Carbonated drinks can also cause gas and heartburns. You should always rule out the possibility of a myocardial infarction by taking an ECG when you have consistent heartburns, as it could also be a chest pain that Is being perceived in the wrong way.
What foods are bad for acid reflux?
Chocolate is another food that is bad for acid reflux because it contains methylxanthine, a compound that has been shown to relax the LES and allow stomach acids to enter the esophagus more easily. Caffeinated beverages, such as coffee and tea, can lead to the relaxation of the LES, which increases the likelihood of acid reflux episodes.
Are deli meats bad for acid reflux?
However, most deli meats are very bad for acid reflux and often trigger flareups in the condition. For some deli meats it’s the preservatives that cause digestive upset (e.g. salami such as pepperoni or summer sausage, smoked pork and ham).
Why do onions cause heartburn?
Onion, when eaten raw, relaxes the sphincter. Because it has a high fiber content, it promotes fermentation in the stomach and can cause heartburn.
What is the most common cause of heartburn?
Heartburn or GERD(gastroesophageal reflux disease), is defined as acid reflux from the stomach into the food pipe which irritates the esophagus and the nearby structure throat. It is caused due to excessive drinking of carbonated beverages. Acidity or gastroesophageal reflux disorder is the main cause of belching. Other causes include damage to the stomach layer by Helicobacter pylori bacteria. Consumption of cabbage, lentils peas leads to excess gas release on digestion which leads to heartburn. Another rare cause of heartburn is angina pain. The treatment for this is mainly antacids, H2 blockers, and proton pump inhibitors. Other modes of treatment are maintaining a healthy body weight, not lying down, or going to bed immediately after consuming food, avoiding alcohol intake, avoiding tight-fitting cloth, reducing the intake of beverages, reducing large meals, and elevating the head end of the bed while sleeping.