5 Ways to Avoid Heartburn and Indigestion This Thanksgiving

Thanksgiving is a time to enjoy good food, good company, and a much needed break. But for many, all the feasting and fun is a recipe for heartburn and indigestion. Between the generous portions and endless leftovers, the digestive system is sure to get overwhelmed.

But you can enjoy the holiday dedicated to food without feeling sick to your stomach.

Our primary care and gastroenterology team at Stoneleigh Medical Group in Brewster, Jefferson Valley, Yorktown Heights, and Pawling, New York, share simple ways to avoid heartburn and indigestion this Thanksgiving.

1. Eat slowly and mindfully

With a plate full of your favorite holiday dishes, all you want to do is gobble it up quickly. But if you’re prone to heartburn, slowing down is the best thing you can do to truly enjoy your meal.

Take small bites and savor each one, enjoying the flavors and memories that come with the meal. Eating slowly gives your body time to digest properly and may prevent you from overeating.

When you eat too fast, your stomach fills up before your brain can register it. That overfull feeling can push stomach acid into your esophagus, causing the familiar burning and discomfort.

2. Mind your portions

Portion control is another key to keeping heartburn and indigestion at bay. You don’t have to skip your favorites, just enjoy them in moderation.

Try adding one spoonful of each dish to your plate, eat slowly, and wait at least 15 minutes before going back for seconds. You may find you’re already satisfied.

Smaller portions are easier for your stomach to handle, and you still get to enjoy the flavor of the season.

3. Put limits on food triggers

Thanksgiving foods are often rich, creamy, and indulgent. And, for many, that combination can be trouble.

If you leave the table feeling sick every year, it’s worth identifying your trigger foods. Common culprits include:

Fried or greasy foods
Acidic foods (citrus, vinegar, tomatoes)
Caffeinated beverages
Chocolate
Peppermint

If you’re sensitive, consider skipping the gravy or that post-meal coffee to give your digestive system a break.

4. Stay active after eating

After a big meal, it’s tempting to crash on the couch, but staying upright can actually help prevent heartburn.

You don’t have to go on a run after eating your Thanksgiving feast; a leisurely walk or simply standing to help clean up can make a big difference. Gravity helps keep food and acid where they belong, while movement assists with digestion.

5. Prepare ahead of time

Skipping breakfast to save room for your Thanksgiving dinner might seem smart, but it can backfire. Going too long without eating makes it harder to control portions and increases the likelihood of overeating at the big meal.

Instead, eat a balanced breakfast and lunch, stay hydrated throughout the day, and go into dinner comfortably hungry, not starving. You might also want to keep antacids or heartburn medication on hand, just in case.

If heartburn or indigestion regularly keeps you from enjoying your favorite meals, we can help. Call us today or request an appointment online to get relief and support for better digestion.