Winter brings cozy nights with hearty meals, warm beverages, and plenty of comfort food. But if you suffer from GERD (gastroesophageal reflux disease), it can be tough to enjoy seasonal treats without discomfort. Whether you’re indulging in your favorite hotdish, a slice of warm apple pie, or game-day snacks, a few simple adjustments to your diet and habits will allow you to savor the flavors of the season without experiencing heartburn.
GERD symptoms occur when stomach acid flows back into the esophagus (reflux), causing heartburn and other digestive symptoms. Certain foods, like spicy dishes, fatty or fried foods, and citrus, can worsen reflux. Habits like overeating, eating close to bedtime, and lying down soon after a meal can also contribute to GERD flare-ups. The good news is that with a little planning, you can enjoy your favorite dishes without discomfort!
Start by lightening up some classic winter comfort foods. Hotdishes are often rich in cheese, cream, and fatty meats. While delicious, these ingredients can trigger reflux. Swap heavy cream or butter for low-fat yogurt or chicken broth. Use leaner meats like chicken or turkey instead of high-fat beef. Add vegetables like carrots, peas, and green beans to make your hot dish a nutrient-packed, GERD-friendly dinner.
Other Midwest favorites, like cheesy potato soup or beef stew, can also be modified. Use olive oil for sautéing and reduce the amount of added cream. If you’re craving that creamy texture, add a dollop of plain Greek yogurt or a bit of mashed cauliflower to the mix. Avoid spicy peppers and instead opt for herbs like thyme, basil and rosemary to add flavor.
It’s also important to watch your portions. Overeating can put extra pressure on your stomach, leading to reflux. This can be alleviated by instead eating smaller meals throughout the day. A warm bowl of oatmeal with a handful of blueberries or a banana is a breakfast option that’s unlikely to irritate your stomach. Oatmeal is easy to digest, and bananas can help soothe your stomach, making for a fiber-packed and filling breakfast!
Winter is a great time to incorporate local, GERD-friendly foods into your meals. Apples, added bonus if they are locally grown, are a great option. They’re mild on the stomach and can be enjoyed in a baked dish or as a simple snack. Root vegetables like sweet potatoes, carrots and parsnips are also easy on the digestive system and can be roasted or added to soups for extra nutrition.
Gatherings with friends to cheer on your favorite team often become snack-filled events featuring pizza, wings, and chips, which can aggravate GERD. Instead of greasy wings, try baked chicken strips with a mild mustard dip or air-fried potato wedges. Swap out creamy dips like ranch and onion dip for hummus or guacamole (without onions). Make a fresh veggie platter with cucumbers, carrots and bell peppers, paired with a simple Greek yogurt dip. For a sweeter treat, choose fresh fruit, like apples or pears with a small amount of low-fat cheese.
Developing healthier habits also can significantly reduce GERD symptoms. After eating, avoid lying down for at least two hours to give your body time to digest. Try taking a short walk —light activity can aid digestion and help you feel better. Also avoid tight-fitting clothes and instead wear loose clothing that doesn’t put pressure on your stomach.
For special events or romantic dinners, you don’t have to skip all the sweets—just make a few GERD-friendly changes. Choose lighter desserts like angel food cake topped with fresh strawberries or a fruit sorbet instead of rich chocolate cakes or cookies. Stick to grilled meats and steamed vegetables instead of fried dishes, and have sauces on the side. A simple meal like grilled chicken with roasted root vegetables is a great choice.
When it comes to drinks, alcohol—especially red wine—can be a major trigger for GERD. If you choose to indulge, try a lighter drink, such as a white wine spritzer, and sip slowly. Pair it with a meal or snack to help buffer the acid. Craft beers are popular, but they’re often carbonated and can irritate your stomach. Try a non-carbonated drink like a classic Old Fashioned or a beverage like pear juice in a fancy glass.
Winter is time to gather and enjoy good food with family and friends. These simple changes allow you to savor the season without suffering from uncomfortable GERD symptoms.
To learn about other options for managing heartburn, schedule an appointment with your primary care provider. If you’re looking for a primary care provider, call 507.454.3650 or visit winonahealth.org/primary care.
Here’s to a season full of cozy meals, good times, and feeling great!
